on my mind monday 01.28.13

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

Aspirin use linked to macular degeneration - While not definitive, it appears that there may be some connection between regular levels of aspirin use and macular degeneration.  
The first thing that comes to mind is why there would be a high need for aspirin use in the first place.  Second would be to nutritionally support ocular health. Lutein and zeaxanthin are both recognized as antioxidants that appear to reduce the risk of certain eye diseases including age-related macular degeneration (AMD) but I believe would also be supportive for overall ocular health. These carotenoids can be found in dark leafy greens such as kale, spinach, and collard greens as well as in eggs. Vitamin C is another antioxidant that is good for your eyes; it can slow the progress of loss of visual acuity as well as AMD Vitamin C is available in fruits and vegetables especially red bell peppers, broccoli, cauliflower, strawberries, citrus fruits, tomatoes and dark leafy greens. Zinc, a trace mineral, is also important as it helps to create melanin, a protective pigment; it can be found in spinach, sea vegetables, basil, thyme, and pumpkin seeds.

Eating hot foods off melamine plates may increase risk of kidney stones - Yes, those melamine plates and bowls may be cute, but, as with any plastic-type material, when they are exposed to hot foods some of the substance can migrate into the food.  And once it's in the food, if you eat it, it's in you.  Of course styrofoam is one of the worst offenders but how many of us remember to take our own to go boxes to the restaurant with us?  I'm trying to get better at this.  And I have gotten rid of all non-glass or ceramic dishware.  Well, except the sentimental pieces such as the bowl my daughter made in second grade.  But I am careful not to use them for hot things.  And I keep, little by little, chipping away at the amount of plastic that comes into contact with my food.  Now to just remember to bring those glass containers to the restaurant....

Ramen bowl iPhone doc - I'm not a huge fan of this product.  One I'm guessing it's made from melamine (see the article above).  Two, this kind of product encourages people to be more focused on their phone.  It's a proven fact that if we are engaged in another activity when eating, such as watching television, or in this case, being on the phone, we tend to eat more.  We are not mindful about what we are eating nor are we nourishing ourselves properly.  We're distracted and less aware of what and how much we are eating.  This product isn't available yet but I hope it doesn't come to market too soon.

Technology fasting - This is a great idea.  A few years ago I had heard of the concept of news fasting.  Taking a break from the overwhelmingly negative news feed that occupies us and is more and more readily available.  It stresses us out, but somehow we can't seem to help ourselves.  But by taking a break we de-stress, just a little bit.  Now is the idea of a technology fast.  I admit this is a hard concept as I find myself regularly interacting with technology.  But I'm planning to give it a try.  To take an entire day where I spend no time on the computer and plan to only use my phone for phone calls.  I'm willing to bet that, just as with a news fast, a technology fast is going to feel pretty good.

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photo: mconnors

puppies spells stress relief

It's that time of year for many students.  Exam time.  And because it's the end of the semester that means final exams.  This tends to bring high levels of stress, late nights fueled by far too much caffeine, and poor eating choices.  For those who have students in their life here are a few strategies that may help with stress reduction.

1. Know your stressors - recognizing when we are stressed is a big piece of the puzzle.  We can then be proactive about it by engaging in stress-relieving activities
2. Stay hydrated - when we are dehydrated that simply causes physical stressors as well.  Drink water to stay hydrated, not caffeinated beverages.  Caffeine has been known to increase anxiety and to raise blood pressure, not good combinations for a stressful situation
3. Eat well - make sure to not let your blood sugars dip out of control.  When this happens we are more likely to binge eat, especially on sugars, which can further destabilize blood sugar.  Having small snacks that are high in protein such as raw nuts, or delicious crunchy veggies with hummus are a great way to help avoid the munchies later in the day.
4. Sleep - the temptation when we are stressed about impending deadlines is for us to pull an all-nighter.  This can actually impair cognitive function.  When we are well-rested we are better able to handle stress.
5. Breathe - when we are stressed we often start to breathe shallowly.  This is usually an unconscious shift.  By stopping to take deep, slow breaths we help to oxygenate and we also force ourselves to calm down, even if just for a little while.  Try it now, take three long slow deep breaths, you'll be amazed at how different you feel.
6. Try whole body relaxation - this is a process where you tense and relax the muscles in your body.  The entire process takes just a few minutes but can help to let go of a lot of stress.  Typically the pattern is to start by tensing the muscles in your feet, counting to five, and then relaxing them.  Then repeat this for the calves, thighs, buttocks, and so on all the way up the body to the face.  
7. Take a laugh break - laughter is good for us.  Watching a funny video on YouTube, telling jokes with a friend, or reading something humorous can all help to relieve stress. 

Some colleges, in an effort to help with stress relief, have even started puppy rooms where students can come and hang out with puppies to get a little fur-ball therapy.  The animals run the gamut from certified therapy pets to animals borrowed from a shelter.  The movement seems to be growing as each year around this time there are more articles about more schools who are doing it.  Some schools, such as Yale, apparently even have a therapy dog program where students can borrow a dog from the library for 30 minute sessions.

Figuring a picture is worth a thousand words, cute pictures make us smile, and that smiling is very stress-relieving I wanted to share the following.

These puppies are currently living with my friend Larry who rescued their pregnant mother from the animal shelter so she would not have to give birth there.  He has taken on the commitment to raise them and find foster homes for them.

vitamins and minerals for a healthy immune system

In today's busy world, staying healthy is very important. Day-to-day stress can leave people feeling run down and low on energy, especially if their dietary needs are not met. Many people with fast-paced lives opt for fast food instead of a home cooked meal. The downside of fast food is that it's often high in fat and calories and low in the recommended amount of daily vitamins and minerals a person needs in order to stay healthy. With winter just around the corner, cold and flu season is on its way. Individuals with lowered immune systems can be especially susceptible to these pesky viruses. Support your immunity by building up your vitamin arsenal. In taking supplements as directed, you can defend yourself this winter by giving your immune system the boost it needs.

Vitamin C is one of the most beneficial vitamins of the entire vitamin spectrum. It is found in a variety of fruits (strawberries, oranges, and kiwis) and vegetables (bell peppers, brussel sprouts, & broccoli), and can be taken daily in capsule or chewable tablet form.  Vitamin C gives a boost to the immune system, which is why it is known as a common remedy for winter colds. It also assists in cell renewal and works as an antioxidant, helping the body rid itself of toxins that can also contribute to low energy and chronic health problems.

Zinc is a mineral that is well known for its immune boosting properties, but zinc also offers a long list of incredible health benefits. Research has proven that zinc is a very important element to the health of human beings, and even a minimal deficiency can contribute to various health issues. Zinc is a potent antioxidant, and antioxidants have been shown to lower cancer risks as well as renew cells and tissues. Zinc also assists in hormone and endocrine function. Low zinc levels can contribute to premature aging as well as well as lower natural energy levels. Probably the most common foods that include zinc are: low fat roast beef, pumpkin seeds, dark chocolate, and peanuts. People can also easily get the daily requirement of zinc by taking a multivitamin that contains this mineral.

Vitamin D is essential for health, and getting fifteen minutes of sun exposure each day allows the body to absorb this amazing vitamin and utilize its health benefits. Vitamin D helps the body absorb calcium, which contributes to strong and healthy bones and a healthy immune system. It also works to regulate blood pressure, reduce respiratory infections, fight depression and improve cardiovascular strength. To make sure you are getting enough Vitamin D eat fish like mackerel, sockeye salmon, herring, catfish, or tuna fish. If you do not like fish you can also consume eggs or shiitake or button mushrooms.

These vitamins and minerals can all be consumed individually or in multivitamin form. Multivitamins contain a variety of vitamins and minerals, and are a convenient way to get everything you need in one dosage. By incorporating these vitamins into your daily routine and taking them as directed, you will be able to protect yourself during cold and flu season, and you will also be contributing to your overall body health and future wellness.

Contact Mira to learn how you can $AVE on professional grade, high quality supplements.

Elissa Pitney studies health and wellness and is working towards becoming a personal trainer. When not working out and watching what she eats, she enjoys mountain biking and spending time outdoors.

photo:  William Brawley

on my mind monday 10.15.12

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

Dehydration can affect your thinking - In addition to all of the other ill effects of dehydration now there's one more to add to the list.  It can affect your cognitive processing.  This can become an issue as we age since our thirst mechanism can decline over time.  As the saying goes, "If you're thirsty, you're already down a quart."  While that may or may not be entirely accurate, it is true that by the time you feel thirsty your body is already somewhat dehydrated.  Avoid this by getting into the habit of sipping throughout the day to stay well hydrated and healthy.

Seven Steps For Instant Calm - In our busy, over-scheduled, modern lives we often find ourselves feeling overwhelmed and stressed out.  Here are some simple tips to remind us of those small things that we can do to help us recenter.

Why We Get Colds - There are actually a number of reasons why this happens, we're run down or our immune system is low, we're overweight, or we consume too much sugar (it suppresses the immune system).  It turns out that cold viruses also do better when humidity levels are low.  To help support the immune system consider adding more garlic to your diet, getting off the couch, checking your vitamin D levels, and cutting back on sugar.

Sugary drinks cause weight gain - I'm a little surprised that anyone thinks we still need to do studies on this.  Sugary drinks are nothing more than liquid candy.  They represent empty calories that do are not filling and contribute excess intake without any nutritional content whatsoever.  I wonder if they keep doing studies on this because so many of us are so addicted to our sugary drinks that we keep hoping for a different answer.

An old-fashioned drink is back in style - Mead is making headlines.  Made from a honey base it has a unique flavor, just like wine or beer, depending on where it's made and the ingredients that go into it.  While I've not made it nor tasted it, this certainly sounds interesting and I'll be watching to see if this is another locavore food trend that spread across the country.


photo:  mconnors

ulcerative colitis on the rise

My brain is reeling.  The following headline made me shudder. "The Ulcerative Colitis Drug Market Will Increase from $1.7 Billion in 2010 to $3 Billion in 2020 as New Agents Will Offer Additional Lines of Therapy for Moderate to Severe Disease."  This is only the latest of an increasing number of articles that have come through on my news feed recently.

Sidestepping slightly I will share that I have a personal, vested interest in articles like this.  You see I was diagnosed with UC almost seven years ago.  This was after over 12 years of misdiagnosis with IBS.  Before I learned what was wrong with my digestive system I struggled with some of the less pleasant aspects of UC.  And frequently wondered what was wrong.  Fortunately for me I found answers, especially answers that worked for me, for my bio-individual body.  I also discovered that I'm one of the lucky ones.  I have a mild case.  Mild enough that aside from an occasional flare-up I am able to control my UC through diet.  I have friends who have had to undergo surgery to have large sections of their colon removed.

Because I don't take medication on a daily basis it's easy to get cocky sometimes when things are going well.  And the holidays are especially tough with all of the temptations that surround you.  But when I stray from my nutritional plan and routine I know it; my body makes it very clear that I've not been paying attention.  Stress is also a huge trigger and I work hard at living a more mindful life, focusing on what's important to me and how I handle stress.  I like to think that over time I've gotten better at it but it is an ongoing process.

So why does that headline above bother me so much (and why am I sharing all of this personal information)?  It bothers me because if you read the article that accompanies it you'll see that it almost crows about the growth in the market and the need for pharmaceuticals.  Don't get me wrong I am certainly not advocating that someone who needs pharmaceutical intervention for the UC shouldn't take it, quite the opposite.  However, phrases such as "promising novel agents" and " sales of maintenance therapies in 2010 accounted for nearly three-quarters of major-market ulcerative colitis sales" and "will contribute to an increase in sales of maintenance therapies as well as an increase in sales of acute therapies" all point toward a burgeoning market that is being driven toward medication with no effort to look at the underlying causes.  More than a billion dollars in growth over ten years is a powerful market force.

I'm frustrated because in my own journey toward health, and that of clients that I work with, our concerns and questions are often disregarded; we are simply advised to take medication.  My first GI doctor was skeptical when I told him I wanted to change my diet.  But he didn't stop me and I was able to avoid the need for daily meds.  While I'm certainly not cured, I'm definitely better.  And many people I know with UC lead much more manageable lives (some with and some without medication) by paying attention to their diet and whatever their personal triggers may be (stress being one of the biggest).

If we are experiencing huge growth in the market for this type of a disorder isn't it worthwhile to look into the root cause?  Sadly I believe the answer is no because then the pharmaceutical industry wouldn't be able to sell anything, or as much of anything as they are obviously planning on doing now.  Again, I want to make it perfectly clear that I would never, under any circumstances, tell someone to stop taking their medication.  I do, however, question why our current system does not seek answers by looking at the whole picture.  Why the system simply accepts that this, sometimes debilitating, condition is growing by such large numbers.  Shouldn't we be helping people learn how to better meet the needs of their body rather than throwing medication at the "high unmet need?"  Shouldn't we be figuring out why so very many people are starting to come down with this disease?

psoriasis can be cured

Psoriasis | photo: James Heilman, MD

Recently it was announced on the interwebs that a certain celebrity had been diagnosed with psoriasis.  The reason/cause for her condition was attributed to stress.  This is certainly a strong possibility as psoriasis can be an autoimmune response and as those of us with autoimmune disorders know, stress is a huge trigger.

I was saddened to hear that this young person didn't feel that she could slow down her lifestyle.  Nor was there any mention of the possibility of the influence of diet.

As long-time readers know, I am a huge fan of food as a basis for health.  While I certainly do not believe that food is the only cure, I do know from years of working with lots of different people that food can be a large part of the answer.  When we eat the way our bio-individual body needs us to we can help the ourselves to be healthier.  I'm a believer in Integrative Medicine -- there is room for both in the equation, in fact it would be silly to discount either side in a food versus medicine tug-of-war.  Learning about diet and the influence of food and nutrition on the body can be an empowering experience for many people.

This case especially caught my attention due to someone I have been working with who has experienced  a successful dietary transition.  I'd like to share her testimonial here:

"In 1995 following a life threatening flare-up of ulcerative colitis, my large intestine was surgically removed. The last two feet of the small intestine was used to create a new internal abdominal “J-Pouch.” Many pouch recipients experience complete restoration of health following this procedure. Some do not, and I fell into this category. Instead of returning to a healthy, active lifestyle, I became plagued with chronic J-Pouch infections requiring heavy steroid and antibiotic use that lasted several years. With the help of a strong probiotic, the flare-ups became less chronic and in time my health improved.


Unfortunately I developed a new health concern... scalp psoriasis that gradually spread to my elbows and trunk. I experienced some other nagging symptoms -- itching, mild fatigue, and brain fog to name a few. The chronic scalp psoriasis required daily use of a strong topical prescription steroid that barely controlled the problem. I asked my dermatologist if there were recommended dietary changes that might improve the psoriasis, and the response was there was no known diet that proved effective in clearing psoriasis.


This is where Mira comes in. Following a full scope assessment and using her health and nutrition expertise, Mira shared her results -- I was suffering with a systemic Candida yeast overgrowth most likely caused by prolonged steroid and antibiotic use. Mira presented the course of treatment, including a diet that would discontinue feeding the candida. Following a strict two weeks of dietary changes, I was amazed at the results. I skeptically stopped using the topical steroids, sure the psoriasis would return with a vengeance. It did not, and the results were amazing! "  D.R. 2011

This wonderful woman has experienced so much improvement with her psoriasis and we continue to work together to refine her health and address her overall nutrition.

I hope that the young celebrity challenged with psoriasis manages to find a connection to someone with a background in holistic nutrition to help her learn to better understand the needs of her body.  I also hope that she finds the time to slow down and be easier on herself.  We only have one body and our health is so important.  We need to remember to be kind to ourselves.

aromatherapy field trip

Steve and I recently took a trip into Houston.  We were headed for the Museum of Natural Science but would up making a little detour before visiting the museum.  Across the street from the Museum, located at One Hermann Street, is a garden that is open to the public.  One part of the garden is an Aromatic Garden.  Filled with raised beds of mints, culinary herbs, rosemary and other aromatics it is truly a delight for the senses.


We wandered through the beds delighting in the plantings and stroking the different plants to release their scents, admiring how many different kinds of mints and basils and thymes, and more there are.  The smell, the texture, the setting all combined to make a very relaxing and delightful stroll.  I confess that my hands smelled quite delicious by the time we were done.


Next door to the Aromatic Garden is the Rose Garden.  Abounding with blooms of all sizes and colors we wandered from bed to bed exclaiming over the different colors and scents.  Some of the showiest roses had no scent at all while some were so overpoweringly perfume-y that one small sniff was more than enough.  


I could feel my blood pressure dropping and a sense of calm envelop me as we enjoyed both of these gardens.  It was a moment of mindful meditation.  Even now, thinking about them as I write I find a peaceful feeling rising forth.  Such is the power of scent and beauty that it can help us to slow down and enjoy the moment.  Not for nothing do we have the phrase "take time to smell the roses."


While I have aromatic herbs in my garden I'm now considering adding some roses to I can recreate a small dose of the experience we had this morning for those days when I can't get all the way into the city.  If you have a small corner of your garden available you might want to consider doing the same.


photo courtesy of Stan Shebs | Wikimedia Commons

refilling your well

Most of us have very busy lives. We frequently find ourselves over-scheduled, constantly feeling like we are behind the eight-ball. The to-do list gets longer and longer and we wind up feeling more and more stressed. In the course of our busy lives many people do not take time for themselves.

My friend Vicki has a business teaching folks about self-care. I believe it is a sign of the times that there is a need for a business like that because so many of us have lost the skill of taking time for ourselves, for downtime. We need to learn to acknowledge and take joy in those small moments, such as 15 quiet minutes to drink a cup of tea. With Vicki's help I've been working on finding and being more mindful of those small recharging moments. She calls it "refilling your well."

Recently I was able to treat myself to the luxury of an entire day spent with my good friend, Doris. Talk about refilling my well, this was an amazing treat, I felt almost giddy at the end of the day because we had so much fun. Doris and I tend to have very full schedules; between family obligations, household responsibilities, volunteer commitments, and work it's not that easy to find time to get together. To have an entire day together was an amazing treat.

We are both avid foodies. Living in the Houston area there is certainly no lack of places to go and things to do that involve food. We started off with a visit to the Chantal Outlet's once-a-year warehouse sale. I was able to get some really adorable ramekins; I'm working on a new custard recipe that I promise to share as soon as it's ready. I also managed to pick up a few holiday presents while we were there.

Our next stop was Penzey's Spices which is an indulgence. It's fascinating to see and smell all the different spices from around the world, talk to the friendly folks who work there to learn about different uses for everything. I love using good quality herbs and spices in food. These are booster foods that add scent, flavor, and micronutrients. They help make a meal so much more satisfying. It's always hard to resist the lure of their wares, I did, however, manage to restrain myself to only what I really needed to replenish.

After Penzey's we went to Canino's Farmers Market, a great semi-outdoor market with an enormous amount of produce and fruit as well as nuts, including fresh Texas pecans. Walking up and down the aisles trading recipe ideas back and forth we were thrilled by the variety of fresh food available. Finally we finished with a stop at Pizza Fusion a new and amazing pizza place. I definitely plan to go back and sample other wares on their menu.

When you look at it we basically did our food shopping together and then stopped for lunch. While we might have spent a little more time on these errands than if we raced around by ourselves, checking off a list of chores, this no longer felt like a chore. I believe that food shopping, or any activity really, becomes more enjoyable when you are able to do it with someone else, you have time to talk and you share ideas. We both went home at the end of the day feeling like we had accomplished something, reconnected and recharged.

Look for opportunities to recharge your life. They don't need to be big ones, just mindful ones.

Be well.

photo courtesy of commons.wikimedia.org

walk jog run

Part of a healthy lifestyle is to get out there and get some exercise.  As the saying goes, "Move it or lose it."  There are a lot of benefits to moving our bodies.  Even simple walking has been shown to help with weight control and cardiac health.  It's a great way to reduce stress, strengthen bones and muscles, improve your mood and more.

It's sometimes difficult to know how far you've gone when you are out there moving, especially if you don't have a pedometer.  I've recently rediscovered a wonderful website that can help with that.  Walk Jog Run allows you to find a starting point (anywhere in the country), plot a route and save it.  You can even print your routes to take along with you for reference.

I'm very fortunate to live in an area where we have hike/bike paths so I do get out there on a regular basis.  I was pleasantly surprised to discover that my regular walk with Tobi (our dog) was 2.1 miles.  Whether you are out there for a walk, a jog, or a run, just get out there and get moving.  It's good for you.

photo courtesy of freedigitalphotos.net

guided meditation

It is important for us to take time out of our hectic, frequently over-scheduled lives to decompress.  For many people that takes the form of yoga, journaling, or a spiritual or meditative practice.  I often have people tell me that they don't know how to get started or they can't focus enough to take those few beneficial moments to re-center themselves.  Guided meditations can be a good way to get started if you are out of practice or just beginning a centering practice of your own.

I've come across this guided meditation at My Own Healing Power and it's free.  Take a few moments to do something positive for yourself and check it out.

taking time

As a holistic Nutrition Educator I often encourage my clients to work on other areas than just food.  We talk about ways to reduce stress in their lives, ways to increase exercise and to work toward living a happy, healthy, balanced life.  I try very hard to practice what I preach and I thought I would share an example of that today.

I'm very fortunate that my family lives in TX where the winters are, let's be honest, not to hard to take.  I'm doubly fortunate that the community that we live in has over 180 miles of hiking and biking trails.  This morning Steve and I took advantage of that and hopped on our bikes to ride over to the local coffee shop for a date.  Granted the coffee shop is not that far, only about four miles.  But taking the time to ride our bikes over, sit together and enjoy a cup of coffee/tea and then ride back was something that put me in a great mood all day.  We got sunshine, fresh air, a little physical activity and some time to simply be together.

Many of my clients complain that they don't "have time" for these moments.  And while they don't happen as often as we may like, we need to make them happen.  It goes a long way toward helping us de-stress and be more balanced.

Obviously if you live in a cold, snowy winter climate a bike ride is not an option for you. Perhaps a sled ride followed by a thermos of hot chocolate.  Perhaps a snowball fight outside and then a cuddle in front of the fire to warm up.  Even just some quiet time sitting in a sunny window if going outside is not an option can be very calming and restorative.

We're each given the same amount of time, it's how we use that that determines our state of mind and state of being.  Take time for you.

Be well.

photo courtesy of  freedigitalphotos.net

sleeping soundly

We all need sleep. Unfortunately the pace of modern life and the ability to extend daylight has taught many of us to develop very poor sleep habits. We've all seen the news reports that show how significant numbers of the population are suffering from a sleep debt, many are seriously sleep deprived. We've also seen the reports that show how sleep deprivation can cause delayed reactions and slowed or confused thinking.

Now a new report released last month in the Journal of the American Medical Association (JAMA) shows that sleep deprivation can be tied to coronary calcification.  In the study calcification rates were as high as 27% of the study population who slept less than 5 hours per night.  It dropped significantly with added sleep and according to the article one hour of added sleep was considered equal to lowering systolic blood pressure 17 mm Hg (the systolic number occurs at the beginning of the cardiac cycle and is the first number in a blood pressure reading - an average blood pressure is somewhere around 115/75).

Sleep hygiene is certainly an important part of our health.  Avoiding caffeine later in the day; going to bed at approximately the same time every night; creating a sleep routine that signals your body that it is time to get ready for sleep; having a dark, comfortable room to sleep.  These are all good practices to ensure that we are getting not only enough sleep but restful sleep.  

Nutritionally there are a few things that you can do to help you sleep as well.  As mentioned above, avoiding caffeine later in the day is important.  Many people claim to not be affected by caffeine but reports from the National Sleep Foundation show that most people are not aware of how much of a sleep debt they are carrying and how it affects them.  Try switching to decaffeinated or herbal drinks in the afternoon and evening.  Carbohydrate cravings are another problem that can affect sleep and sleep quality.  For many people the mid-afternoon carbohydrate cravings are because they are producing too much melatonin at the wrong time of day, this leads to a suppression of seratonin in the brain.  This in turn leads to cravings for carbohydrates.  Getting back onto a good sleep cycle with adequate sleep can help re-regulate your brain clock.  

Many people have problems staying asleep, they wake up around 2 or 3 am.  The general suggestion here is to take calcium and magnesium before bedtime.  Calcium has a calming effect and the magnesium balances the calcium and relaxes the muscles.  Eating nuts (especially almonds), nut butters, cheese, or yogurt are good sources of these nutrients.  Bananas, dates, figs, tuna or turkey are also good choices as they are high in tryptophan which helps to promote sleep.  Remember, this is a small snack, not a meal, so don't overdo the amount that you eat.

If you take over-the-counter products to sleep please be aware that your body can become over conditioned to them and then require them to sleep.  Melatonin and chamomile should not be taken on a long-term basis and if you are allergic to ragweed you should avoid chamomile altogether.

Take care of yourself, sleep well, be well.

photo courtesy of commons.wikimedia.org/wiki/File:Drabbad_nr_2.JPG

planning

I don't know about you but I love the start of a new year. New planner, new calendar, clean paper, all that writing and scribbling to come. Every year my kids get a brand new calendar as part of their holiday gifts. I usually get one too. But there is a problem that comes with all this blank paper. Having too much of it. At one point I had a work planner, a daily planner, a PDA, a family calendar and my personal calendar and an online calendar. Then there was my husband's calendar with his schedule on it. There were too many places for information to reside all related to dates and times. Needless to say it got a bit overwhelming; one unfortunate result being the day I took the wrong kid to the dentist (a 30 minute drive each way).

My brother and I frequently talk about the best way to keep track of all of these appointments, electronic, paper, bound, unbound, it can get rather overwhelming.  Some people love their Palm Pilots, some function with a small purse-size two year calendar; I have one friend with a truly amazing huge planner-system (I wasted a lot of energy being jealous of her system and trying to adopt it for my own - it didn't work).

I've realized that the most important part of stress-less planning is to learn what your style is and go with it. For me that means a family calendar and a small planner similar to the Hipster PDA.   In order to simplify your life I suggest you consolidate your calendars, reduce your planners and go with what works for you.  

auld lang syne

Should auld acquaintance be forgot,
And never brought to mind?
Should auld acquaintance be forgot,
And auld lang syne? - Robert Burns

Auld lang syne, times gone by.  As the New Year fast approaches many of us think back on the year that has been and, of course, eagerly await the year to be.

For some reason the celebration of New Year's is tied to an expectation of promises for the year ahead.  I will....lose weight, start to exercise, get more organized, anything that we think needs to be fixed.  The problem, as I see it, is that many people try to do this in an absolute fashion.  It's all or nothing for the diet, the gym, the insert-your-choice-here.  My trainer at the gym laughingly tells me that although the gym is starting to get very crowded these days I should be patient because in another 30 days it will empty out again.  People will start the New Year with good intentions and lots of motivation.  But it is hard work and, if they've done no mental preparation other than making a vague promise to themselves, overwhelming.  It doesn't last long.

When I work with clients I encourage them to not work in absolutes.  If you slowly and mindfully make changes, just one or two at a time, they are more likely to stick.  As an example, I have one client who is trying to break a fast food habit.  Instead of never ever ever going to a fast-food restaurant again, we started by having her give up the soda (that was her choice).   Then we began to cut down on the number of times she went out for fast food.  Next it was to downsize the meal (get a Jr. burger and a small fries).  Eventually it will not even be a temptation.  In the past because she would say, "That's it, I'm never eating fast food again" she would not have much success and usually within 30 days found herself standing in line to order and feeling really bad about it.  Feeling bad about it may be modestly motivating in the short term, but I believe it just helps build up that "I don't care" callus and gets in the way of making positive changes.

I don't make grand sweeping resolutions anymore.  I personally see no need to tie all my motivations and changes to one day.  Instead I try to live mindfully; to make thoughtful, achievable choices.  Don't make a huge, possibly overwhelming, promise to yourself later tonight.  Consider a modest goal that, when you reach it, will make you feel good about yourself and encourage you to keep going.  

Some suggestions might be

*adding a gratitude practice to your day - writing down five things a day that you are grateful for

*choosing to leave five minutes early for appointments to reduce stress

*planning to turn off or not answer the phone the first 15 minutes after you arrive home from work to give yourself some decompression time

*deciding that at least one day a week you will set a beautiful table for yourself and your family to eat dinner at

*choosing to eat one more piece of fruit or vegetable a day than you normally do

*drinking one (or one more) glass of water every day if you, like most people, don't drink enough

Think about what you want to achieve, why you want to accomplish that goal and a small step as part of the process to get you there.  With this kind of mental preparation and reasonable expectations you will achieve your goals.

Have a happy, healthy New Year and be well.

photo courtesy of freefoto.com

fifteen minutes

As a Nutrition Educator with a holistic focus to my practice I believe it is important to do more than just pay attention to the food we eat.  We need to nourish our whole being; that includes our brains, our emotions, and our spirits.

I recently learned about Spring Forest Qigong's gift to all of us.  In the hurry and flurry of post-holiday time, as we settle back into our normal routines and recover from any holiday-induced stress, we need to remember to take some time for ourselves.

Master Chunyi Lin has created a free fifteen minute guided meditation that is wonderful.  You deserve to take fifteen quiet minutes for yourself to listen to this amazing gift.

unexpectedly serene

My aunt was here visiting us, and we loved having her here.  She used to live in the Houston area 35 years ago, so one day we wandered down to Houston to visit a couple of places.  On the itinerary was The Rothko Chapel.  The chapel was built as an interfaith chapel, and Mark Rothko was commissioned to create the artworks. 

My first response when we entered the chapel was "huh?"  Fourteen enormous canvases of black or purple which appear to be solid.  Very strange.   But when you take the time to sit and contemplate them, shadings of light and dark appear.  The whole experience is very spiritual.

  

We all need to take the time to find serenity and calmness within ourselves and in those quiet moments of our life that present themselves.  Part of living a healthy life is taking that time for meditation.  It is serendipitous to find a space that so fully imbued with the energies that lead to that sort of contemplation.

I fully intend to go back and encourage you, if you are ever in the Houston area, to visit the chapel.

Be well.

people power

As a Nutrition Educator I do more than talk to people about food. We talk about choices, changes, finding ways to reduce stress in our lives, adding exercise, meditation and a lot of different things. Stress is a big one. We all face it every day. How we react to it can have a huge impact on our health, so finding ways to reduce our stress can be a very good thing to do.

I don't know about you but one of my least favorite activities is to spend what feels like hours on the phone in Voice Mail Hades trying to get to a real person. By the time I get to that person if there is a problem of any sort I'm already at a boiling point. Not a good way to get things resolved and certainly not healthy for me or the person on the other end of the phone.

I have found one great tip to help circumvent some of this; Get Human is a wonderful online resource to find the prompts and/or voice responses you need to get through to a real human being as quickly as possible. The website is broken down into categories such as finance, government, insurance.  

So the next time you are facing a potential foray into voice mail take two deep breaths, check out GetHuman and calmly make that call.

photo courtesy of freedigitalphotos.net