Upstream ... moving against the current

It’s no surprise that my zodiac sign is Pisces. As far back as I can remember, I’ve been pulled toward opposite poles. Early on, I followed the generally trodden path and found it lead to no place I wanted to be. Gradually, I surrendered to the silent undercurrent. It was the beginning of consciousness.

Today, I have come to understand that gentle nudging to challenge, to stand apart, to be different, is leading upstream … to the place where inner discovery resides.

Recent national events forced me to see how little we actually do with our lives. So, this year, I resolve to act as that gentle undercurrent … resistant to the downward flow polluted with complacency, indifference, and selfishness. The time to ‘do’ has never been greater than it is today. Tomorrow, it will be even greater. Resolve to take a step. Resolve to move forward. Resolve to do … something ... of good in the world.

Authenticity

Often we think of our busy lives as a 21st century phenomenon. Yet, for people of conscience, it has long been this way, for there is always something to be done in the world.

From childhood, I was blessed to be steeped in a sense of history, the richness of culture and a spirit of giving. The hands, minds, and hearts of my extended family were never idle! They exemplified passionate living.

Thirty years of familial responsibilities left little time for me to follow my passions, or even to know what they were. But the primordial call to balance and authenticity cannot remain unanswered. As the ebb and flow of life carried me forward, I gradually surrendered, grounded by faith, inspired by the model of those who had cleared the way.

Admittedly, the commitment to heed the inner voice, indeed allow it to shout, was new for me. I had become accustomed to following my intellect instead. But I trusted the soul's guidance and was led to a comfortable place where the path toward a life of balance emerged!

I immediately got to work with a clear vision of my destination and its course. With confidence, I now release distractions and embrace activities that both support and empower the vision of my life.

Today I am part of an amazing community of advocates who support one anothers self-care strategies, rely on consistent accountability, and revel in the growth process.

In return, I offer you the same. Invest in wellness. Live to your potential.

Date with my fear

Beauty, Wellness & Prosperity Online officially launched today on BlogTalkRadio. BWP is the brainchild of Rhonda Kuykendall-Jabari who just happens to be a terrific woman, friend and business partner. When she asked me to be the featured guest speaker on her first show, I felt both honored and terrified! Now, I’ve done a lot of things ... coordinate local networking events, lead raw foods workshops, done one-on-one food counseling, business coaching, cooking demos, sales, you get the point. But, I’ve always avoided all forms of online audio recording (tele-classes and such). So, today was the beginning of something new. And, going into it was very frightening.

So, last night I set my alarm for 6 am, allowing my procrastinating self enough time before the call to leisurely outline answers to the proposed questions Rhonda had sent days ago. Well, I finally emerged from sleep mode at 6:45 to tackle the questions. After checking my email, sending several text messages, responding to a few Facebook requests, and obtaining the BlogTalkRadio guest call-in number, I was just settling into the first question with my breakfast smoothie at 8:07 am when I received a phone call from Rhonda tensely asking why I wasn’t on the call! Unaffected, I calmly stated, “It starts at 9”. She said, “No, it started at 8!”!!!

I called in immediately ... late, completely unprepared, and full of anxiety. 

Within minutes however, Rhonda’s relaxed style and familiar voice had me at ease. With each question, I realized that my heart held all of the answers I needed. And so, I simply began to trust and submit to the process. The hour flew by! It was done. Afterwards, I listened to the recording and found, surprisingly, that all of my fears were unfounded. I loved it! 

You see, I am one of those people who lived behind the fear of public speaking. The simple thought of being ‘out there’ was paralyzing. Perhaps it was that early memory of public exposure when I was about 7. Mom had enrolled me in dance class to study tap. For months I had fun just tapping my heart little out! Then the instructors began to talk of a ‘concert’ ... at Carnegie Hall ... and what a big deal that was. Being young I didn’t really understand until the curtain went up and we were facing a huge audience. I froze. The other children confusedly tapped around me until I was removed from the stage, much to the dismay of my family. Maybe that experience had nothing to do with it. But ever since then, I’ve always been content to work in the background. 

Well, fast forward a few years ... It's funny how we take a single step in a particular direction and a host of doors open to us, offering more options than we knew existed. Several months ago, I was asked to facilitate an online call with BHCs. Ha! Piece of cake since the focus would be on the other founders, and not on me. My role was peripheral. Then earlier this month, when Rhonda asked me to be the first guest speaker on the launch of her new BlogTalkRadio show, I choked out an “o-o-okay”. She laughed and said I’d do fine. I didn’t believe her. Then just last week, I accepted a position as the national doula trainer for ICTC - a position that requires me to network, train, and speak publicly across the country. My husband said I’d be great at it. I didn’t believe him either but I accepted anyway, hoping to grow this underdeveloped side of myself.

You see, somewhere deep inside is a little voice I’d allowed to take up residence in my psyche. It gently whispers, ‘Feel the fear and do it anyway’. And I know that pushing through fear is the ONLY way to overcome it. Today, I learned that either by choice or by chance, the push IS necessary. Hey, isn’t that what I teach my clients about stepping powerfully into their greatness? Yeah. And guess what? It’s true for me too.

Less is more

random thoughts
medications
travelogues
bank deposit slips
every note to self
or others
even memories and wills
handwritten
chicken scratch
from thousands
of tiny lead pencils
on backs of torn
scraps of paper
receipts old bills
paper bags junk mail
doesn’t seem to matter

neat worn rubber banded
stacks piled high
in corners closets drawers
and baskets
everywhere the eye falls
fragments telling stories
of a life lived
simply
within means
no media
social pressure
green sustainability
or undoing excesses
left behind
fought over
or forgotten
only simple honest common
sense

compassionate
ethical
responsibility
learned from elders
commitment
to life without waste
leaving nothing
to speak of save
the cherished wisdom
of life and liberty
like prophets of old
a way of life
rooted in reflection
and forethought
giving forward
from what has been given
whole in intent and action
as natural as breathing

Dairy, dairy, quite contrary

The litany of controversy surrounding dairy includes the ethical treatment of dairy cows, hormone injections, lactose intolerance, etc. And if you happen to be descended of certain ethnic groups there’s the perspective that historically your people did not consume dairy and so neither should you. And we won’t even mention the views on blood typing.

Controversy aside, I’ve always found the taste of milk unpleasant. Forced to drink it during childhood, I sought out ways to make it palatable. My grandmother would mix in enough flavored syrup or powder to make the milk undetectable. My family probably should have owned stock in Hershey’s, Ovaltine and Nestle back then. Seriously. By 13, although I’d given up milk for good, I loved milk PRODUCTS – cheese, yogurt, puddings, shakes, you name it! And ice cream … well let’s just say that in my young adult life I enjoyed a 3-month phase where I ate a half gallon of Breyer’s Neapolitan every day. Yeah. I lived for ice cream.

Then in 2004 I developed excessive mucous that required me to constantly clear my throat. All the time. I visited a friend’s one day and both of us were both doing it – ahem, ahem, ahem. “What is that?”, she asked. “I don’t know”. We considered the possibilities: environmental pollutants, seasonal allergies, the eroding ozone layer, and foods. She had become aware, as had I, that the congestion seemed to occur after consuming milk products. Dairy. But unwilling to relinquish my cheese or ice cream, I brushed the observation aside. The problem worsened.

It was during my time in nutrition school that someone led me to research concerning the ’stickiness’ of egg whites in particular and dairy in general. I decided to godairy-free for two weeks. After 7 days, the mucous waned, the coughing ceased and the sinus congestion (I didn’t even know I had) disappeared. I’d literally forgotten what it was like to b-r-e-a-t-h-e fully and deeply. For the first time in years, my head, ears, nose and throat felt completely clear! Even with the stress of monthly the NY-to-Portland flights and poor travel food options, I sailed through spring and summer with no hay fever, congestion or colds.

These days I no longer eat yogurt, puddings, shakes or even ice cream. Every now and then I’ll have a little cheese or something with egg in it. Every time I do, the symptoms return for a day or two, like a gentle reminder. By experimenting I’ve learned a few amazing things:

• Sauces, avocado and pesto make satisfying cheese substitutes

• Given enough time, the craving for cheese does go away

• My state of well being is directly impacted by the intake of foods I choose to eat

• I can experiment by making new or different choices each and every day

• At some point I know I’ll give up dairy altogether

• Some of the best non-dairy sources of calcium and vitamin D are: almonds, blackstrap molasses. broccoli, enriched soy or rice milk, figs, dark leafy greens, salmon (with bones), soybeans, sardines and sunshine

We are all unique. I’m not condemning dairy or advocating that YOU should stop eating it, or even cut back. I’m just sharing my personal experience and fascination with the body’s intuitive ability to respond to the what we provide it in hopes of encouraging you to think about your health and be open to embracing new experiences. Notice what works and does not work – for you. Just you. If you choose to try something new (or already have), I hope you’ll share your personal reflections here. Be well!

Getting back on track

Ever just know exactly what you are supposed to do but your mind won’t submit to your soul or body’s will? Yeah, that’s exactly the struggle I’ve been dealing with for the past 6 months. 

Back in January I followed a 10-Day Detox to ‘clean up my act’, so to speak. Detoxing does a body good. Seriously. I felt so good that I repeated it again in March. Then in June I led a 21-Day Live (Raw) Food group – my second in a year. The results have been nothing short of amazing!

During the raw foods program I drank a daily green smoothie and one to two raw (uncooked) meals made up of fruits, vegetables, nuts, seeds, avocado and sprouted beans and grains. Despite eating less than half of the usual amount of food, I rarely felt hungry and had loads of energy. Mentally, I felt extremely sharp and focused. And only occasionally (towards the end of the second week actually) did I even think about or desire cooked foods. 

The program ended eventually, and over the past few weeks I found myself gradually returning to mostly cooked food. In that short time, my allergy symptoms have returned, I feel less focused, my eczema is beginning to flare up, and I’ve gained back 3 of the 13 pounds I’d lost. Needless to say, I don’t feel as good as I did eating raw. But the most unexpected outcome is that I feel hungry almost all the time. I eat breakfast and an hour later, I’m hungry. It’s the same with lunch and dinner. 

This experience has brought me to a greater awareness of how easily the body is satisfied by the high level of nutrients it gets from the raw foods. Once I returned to cooked foods, the nutrient quotient was reduced and the insatiable hunger followed. 

What’s a girl to do? Well, I’ve been working with a business coach recently. The funny thing about coaching is that working on one area of your life usually impacts other areas of your life. Breakthroughs are not limited to the area you specify because life’s lessons are universal. During coaching I was reminded that I need to put myself first … work hard for my dream first … pay myself first … care for my needs first … love me first. It’s very simply really: Me. First. Hmm. 

So, the new plan is to return to what makes my body feel better and more satisfied. I’ll eat raw foods most of the time and have some small amounts of cooked foods when I feel the urge to. I’m not limiting myself to raw foods only, just including more of what feels better and reducing what doesn’t.

For years I imagined myself as someone who walked their talk – stringently living the very same healthy lifestyle I encouraged others to follow. And even though I knew what was good for me, I didn’t always do that, especially with food. These days when I stand in line at the market and survey the contents of my cart, I don’t feel guilty about my food choices. In fact, just recently, at the New Seasons Market checkout stand, the cashier commented, “Wow! It’s good to see someone who eats so well!” as he rang up my assorted groceries. It was an external validation of an internal decision to listen to my body and honor its requests, while leaving some room for occasional indulgences. No more guilt.

How are you getting back on track?

Reduce stress naturally

Summer can be so much fun! The sunshine, outdoor activities, lighter foods, flexible schedules, increased family time and vacations all lend to feelings of freedom and wellbeing. That's why it's my favorite time of year!

Yet fall, a season that signals the return to school, routine work schedules, and preparation for winter, is just around the corner. It's not uncommon during this transitional period to experience feelings of overwhelm.

The good news is we still have some weeks of summer left!. So this year, get ahead of the game. Learn to crowd out stress by embracing positivity, self-care, and quiet. Start now and maintain or create your inner peace through the seasonal shift. Here's a few tips to get you started ...

• Breathe. Take 10 slow, deep breaths. Clear away the mind clutter by listening to the rhythm of your breathing and allow your entire body to relax with each exhale.

• Exercise. You don't need a fitness club membership. Keep it simple. Take a ten-minute walk, do 5 minutes of Dahn Yoga or get in a round of jumprope.

• Visualize. Close your eyes and let your imagination take you to a beautiful, tranquil place.

• Laugh. Even laughing without a reason produces mood-enhancing endorphins that make you feel better and boost your immune function.

• Escape. Give yourself permission to walk away from stressful situations. Take 5 minutes to recall a more joyful time or place. Move negativity out of your life.

• Relax. De-stress in a sumptuous bath or a soothing shower. Pray. Watch children play. Get a massage. Enjoy a beautiful sunrise or sunset. Sip a cup of your favorite Nervine tea. 

Put a few of these techniques to work for 7 days. See which ones work best for you and make them part of your regular plan for natural stress reduction.

Did you like this blog? Try:

Embracing Stress Reduction

Universal Reminders

Laughter Really is the Best Medicine

Unexpected blessings

About twenty years ago this fall, I was busy on a Saturday morning, preparing for the cold New York winter ahead. As I shifted the warmer clothing to the front of the closet, I came across my favorite coat. It's funny how after 6 months and article of clothing can feel new again. I donned the coat and out of habit, put my hand in the pocket. What's that paper ... A note? A receipt? Oh, it's money! A hundred dollar bill!!

It was one of those moments when you stop ... and express gratitude for unexpected blessings. It's not something you can plan. It just happens when it does and everything is as it should be at that moment.

Similarly, I met my husband through an unknown neighbor, discovered meaning in unexpected experiences, and found one of my favorite recipes inside an unopened box of quinoa – Coconut Curry Quinoa Stew. Oh yeah! 

Get the recipe!

Living powerfully

There are those times when we become worn down by life and overwhelmed by the tasks ahead. And fear finds a welcome home in our psyche. "Will I ever achieve this goal? How much more do I have to sacrifice? Do I even have what it takes?" It's not uncommon to think of giving up, quitting, settling for mediocrity. It would be easy. At least for the moment.

Then that 'thing' comes along ... a non-coincidental moment, a profound occurance that usually pops up from no where, just in time to derail with some false sense of security, often an opportunity to retreat to former unsatisfactory choices. In truth, it is little more than a mere distraction from our path.

When we listen with our authentic heart, we are not confused. And it is in that moment that we can choose to pass through the fear and embrace our power.

Don't let fear stand in your way. Feel it, acknowledge it, and do the darn thing you need to do ... anyway!

Food is not a religion

"Are you a veg*n?"

Seems like I get that question a lot. It's interesting that when you talk about eating healthy, many people assume you don't eat meat. The funny thing is I want to say that I am a vegetarian. But I'm not. In fact, I'd love to say I'm a vegan or a raw foodie. Although I eat a mainly raw and vegan diet, I'm not fully committed to either of those either. 

Yet, for so many reasons, the aspiration to be meat-free is there. Honestly. Certainly my mind is willing but ... well you know the rest. The thing is, transitioning to vegan eating isn't even a new thing for me. Back in 1977, I was living in Los Angeles when a childhood friend came to visit during college summer break. I was so impressed by her new vegan lifestyle that I adopted it overnight, literally, for 6 years. Thinking back, that summer was full of many firsts ... 

• First trip to a health food market

• First time eating eggplant sandwiches

• First time seeing and using a VitaMix

• First time realizing that my body thrived without meat

• First time making a commitment to eat a plant, nut, seed, and grain-based diet

So why am I wavering now? Perhaps my ancestral meat-eater blood type is holding me hostage? Maybe it's a winter thing? Or am I just feeling insecure about change? Hmm. Even though I set a goal to be 100% vegan in 2010, I don't really believe in New Year's resolutions, so I've already succumbed once (today!) to broiled olive chicken. Don't get me wrong, it was delicious (thanks Shafia!). Yet as soon as I ate it, I knew I could have skipped it and been satisfied with the very tasty offerings of raw kale salad, brown rice, eggplant, pineapples and dates.

It's alright though. The beauty of living is that each day is another opportunity to step back onto your path. Since I've decided that being a vegan is an important goal for me, I'm committed to empower myself through radical self care, including daily self-directed coaching, positive affirmations, Reiki, yoga, walking, focused breathing, drinking water, essential oils, and the support of a holistic health counselor.

In the meantime, what do I say to the 'vegetarian' question? Usually, "No. I'm a vegan who eats meat on rare occasions". LOL!

Hey, as one of my teachers, Joshua Rosenthal, says, "food is not a religion". Thank God!

Seasonal allergies: kitchen remedies

Let food be thy medicine and medicine be thy food." ~ Hippocrates

The body is strong and knows how to heal but we must provide the raw materials it needs to reach wholeness. After prevention, the next step to managing allergies is to boost the immune system through proper food choices.

Start in the kitchen, eating well-balanced, whole foods rich in:

• Beta carotene - all red, yellow and orange fruits and vegetables

• B vitamins - oats, yeast extract or lean meats

• Iron - sesame seeds, dried fruits, liver

• Magnesium - seafood, beans and nuts

• Protein - eggs, lean meats and poultry, dairy, peanuts, beans, lentils, grains

• Vitamin A - yellow and dark leafy green vegetables, seed and bean sprouts, fish

• Zinc - nuts, seed and eggs

A word about Vitamin C

In addition to acting as a natural antihistamine, vitamin C's natural antioxidant properties are helpful to allergy response. Damage from free radicals are triggered by pollen and often contribute to respiratory distress. Plus foods rich in vitamin C also contain bioflavonoids. These two components work together synergistically to boost the immune system. 

Common foods

Seasonings and spices (food-grade herbs) commonly found in kitchens have life-giving properties. Ginger, cinnamon and ginko, for instance, contain numerous phytochemical compounds and natural antihistamines to ease allergy discomforts and reduce inflammation. Peppermint is useful for opening breathing passages and reducing congestion. Simple herbs and spices are easy to add to your favorite dishes or simply brew up as a tea and breathe easier.

According to Ayurvedic medicine, garlic has heating and drying qualities, creates a rejuvenating effect on tissues, including those supporting the respiratory system, and helps reduce excess mucus. 

"When our digestive system, colon and tissues are blocked by accumulated mucus (ama) toxins, it is difficult for our body to absorb nutrients; hence one of the many systems affected is our immune system, thereby making it difficult for our bodies to fight off airborne pathogens during the change of seasons," says Rose Parsad, a Portland-based Licensed Massage Therapist, PSYCH-K Therapist, Reiki Energy Healer, certified Ayurvedic Panchakarma Technician, and Doula/Midwife. "Simple herbs like Garlic aid in maintaining good health during these changes. Some of it's healing qualities - stimulant, disinfectant, detoxifier, antiphrastic, antisposmadic, carminitive, aphrodisiac, and rejuvenator - help move along the blockages in the digestive tract and colon. It also works as a blood and lymph cleanser and lung/bronchial antiseptic."

Garlic can be used in various forms including tincture, medicated oil, infused, powder, juice, whole or crushed and is easily found at a variety of neighborhood markets. 

CAUTIONS: Garlic may cause colic in breastfed infants. If you develop a rash after consuming any specific seasonings or spices, discontinue use. 

Omega 3 Essential Fatty Acids

Some fats are needed by the body, and Omega 3 Fatty Acids, known for their anti-inflammatory benefits, are one of them. This explains the fascination with cod liver, castor and linseed oils in the 50s and 60s. Today we know that Omega 3s are also found in salmon, leafy greens, nuts, seeds and green algae. So either hold your nose or eat up! Your choice.

Food tips for further reducing seasonal allergy reactions

1. Avoid foods you know you are sensitive or allergic to or that wear down your body's immunity. A compromised immune system lessens the body's defenses. Keeping symptoms to a minimum helps reduce the risk of triggering asthma attacks as well. The only thing worse than dealing with symptoms of one allergy, is battling symptoms of multiple allergies or conditions.

2. Reduce or eliminate mucus-forming and stress-inducing foods. Common offenders with suggested substitutes are: Dairy including milk, cheese, yogurt, butter and ice cream (sub. coconut, nut, hemp or rice products or less mucus-forming goat products); Caffeine including coffee, tea, sodas, energy drinks and chocolate (sub. low caffeine green tea, red tea, coffee substitutes and carob); Wheat found mostly in breads and cakes (sub. spelt, rye, corn and sprouted whole grain); Refined sugars and starches including white rice, breads, crackers, pasta and sugar (sub. brown/jasmine/basmati rice, whole grain pastas, breads and crackers, powdered stevia, honey, maple syrup and brown rice syrup).

3. Reduce the toxic load on your body by eliminating processed foods and striving to consume pesticide-free meats, poultry, fruits, vegetables, grains, nuts, seeds and spices. Your immune system will thank you by functioning more effectively. Local CSAs, farmers markets, food coops, and natural food markets (like New Seasons) are a good place to start.

4. Water. Drink lots of it. Hydration helps the body to cope with stress. 

5. Get your food act together. Make eating better a priority. If you struggle with food and want help, consider working with a holistic health coach or nutritionist. They are skilled at helping you reach your goals. Success IS within reach!

Activating your kitchen as a center for promoting health and healing through food will revitalize your life!

Did you know?

The 4 Gs - ginger, garlic, ginko and ginseng - can inhibit the body's platelet-activating factor, thin blood platelets and increase the risk of bleeding for those taking blood thinning medication? Check with a qualified health professional beforeincreasing your intake of the 4 Gs. Yes, food IS powerful! (Source: Platelet Disorder Support Association)

Stuck in a food mood?

Food boredom, the viscious cycle of eating the same foods over and over and over and over again, happens to each of us from time to time. The mood is characterized by an unenthusiastic attitude about food in general that often leads to skipping meals, bouts of eating packaged or processed foods, all-too-frequent trips to the drive thru, or overindulging in sugary and salty snacks.

If and when you find yourself there, don't despair. There are several things you can do to re-energize your creativity and lift yourself out of the rut:

• Try a one day detox or juice fast to cleanse the palate and jumpstart your digestion

• Browse cookbooks or social media (Instagram, Pinterest, etc) for new recipes or ideas

• Ask a friend for a recipe they enjoy and don't mind sharing with you

• Take a cooking or raw foods preparation class

• Hang out and ask questions in the produce section of a natural foods market

• Visit the farmer's market in search of a new fruit or veggie to take home

• Watch raw food and/or cooking videos on YouTube (there are tons!)

You may discover a new way to add zest with limes, a new flavorful smoothie, a bold sauce recipe, or a new way to prepare leafy greens in less time. Just keep it fun and you're bound to find just the thing to get your creative juices flowing!

And if all else fails, contact a certified holistic health coach who can help you sort through any deeper issues that may be affecting your food mood.

Cooking in harmony

Have you ever tried getting something accomplished with someone who does everything differently from you? Usually that means you end up doing things alone, on your own. Initially it seems easier but this scenario leads to overwhelm and feelings of being 'put upon' by those around us. Sadly, I've experienced it, firsthand.

So how do we move beyond this need to control, enough to create room for collaboration? A good friend of mine once said that one of the keys is figuring out (or asking) what the other person is good at and encouraging them to do that ... AND ... and this is the crucial part ... leaving them to do it without criticism and judgment. I thought this was good advice and applied it. What do you know, it worked!

Giving people room to be themselves with all of their idiosyncrasies makes them feel accomplished, valuable, loved. The cool thing is that most of the things those around us are REALLY good at are the very things we are weak in. It's funny how that works. And once they are busy doing their thing, you can get busy doing yours and you're no longer bumping heads. 

By now you're wondering what all this has to do with cooking, so let's apply this to the kitchen. One of the reasons many of us don't cook together with our spouses, partners, children, friends is that we want everything done quickly and correctly so we can get out of there. Yet cooking with loved ones can be a fun and emotionally satisfying activity! The kitchen is really a fantastic place. Think about it. It contains staples for sustenance. And if the atmosphere is right, you can impact a major foundation of health in that very room!

My husband and I are a couple who rarely travel the same road to our mutual destination. After many, many years, we finally learned how to prepare a meal together and actually still like each other afterwards. Here are a few of our cooperative cooking secrets:

• Agree on what is and is not negotiable ahead of time (ex: I don't eat beef. Period.)

• Recognize, focus on and utilize one another's strengths (ex: I can fit lots into very small spaces, so I load the dishwasher. He can wield a knife without losing a finger, so he chops and slices.)

• If working with children, give each one a specific task and room to be responsible for it - carrots will taste the same even if they aren't cut exactly the way you cut them

• Let the least picky person make big decisions too (ex: will we have fish or chicken?)

• Divide the menial chores equally and swap them regularly - including shopping and putting away groceries, chopping, mixing, unloading the dishwasher, cleaning up, and emptying the trash

• Play soothing background music and enjoy meaningful conversation while you work

• Working on separate dishes or menu items allows you to each do your dish your way and bring your creations together in the end

• Take your time but work at a good pace so the load is balanced

• Appreciate the other(s) for creating a positive experience and memory

Cooking together has become an early evening activity in our home. We've learned to value one another's creativity and the uniqueness we each bring to a meal. When we sit down to eat, the food is that much enjoyable too. So, if you've got a similar situation, I hope you'll give this a try and see what a difference it makes. If you already practice cooperative cooking, I encourage you to share your powerful stories with us.

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Personal chef

Like many people, I'm often away from home during the daytime. Whether running errands, meeting clients, conducting workshops, or organizing trainings, it's wonderful to come home to a nutritious AND delicious meal.

Would having your very own personal chef - just 2 or 3 nights a week - make a difference in the quality of your evening meals? You bet! Who doesn't want to come home after a long day only to be welcomed by the comforting aroma of a home-cooked delight. Imagine washing your hands, getting a plate and serving yourself buffet style. Picture yourself sitting down to a full meal within 30 minutes of walking through the door!

If you're thinking "ooh that would be nice but who can afford the luxury of a personal chef?", my answer to that is "EVERYONE"! And to get you started, let me introduce you to my very own personal chef ... the crock pot!

I've actually owned a crock pot (also called a 'slow cooker') for most of my adult life but, unfortunately, didn't place a high enough value on it. But once I finally figured it out, we got busy and have been putting together amazing meals ever since! It's a team effort that saves my time, my $, and my health.

Crock pots are inexpensive and available everywhere, so no matter where you live you can have your very own personal chef! If you don't already have one buried in the garage or back of a closet, here are a few tips to consider before making the purchase:

• be sure to choose one with the removable stoneware bowl

• the oval shaped ones hold more without using much more counterspace

• go for the larger size (5-6 qt) even if your household is small - leftovers make terrific lunch

• select a model with the settings for low, high and keep warm

• the crock pot travel bag comes in handy for carrying foods to potlucks, etc

• the new programmable models allow you to switch too 'keep warm' after cooking is complete

Finally, many slow cooker recipes are filled with processed cheeses, lots of sodium, fatty meats and long difficult instructions. But wait!! Don't re-hide your crock pot just yet. It is possible to enjoy healthy crock pot meals, and there are a few recipes to get you started:

Squash, Chickpea & Red Lentil Stew

Fruit Granola Oatmeal

Latin Chicken with Black Beans & Sweet Potatoes

Slow Cooked Apple Brown Betty

Eat slow and enjoy your meals!!!

Family remedies

I grew up with the old fashioned grandmother. Nanny grew her own food, raised chickens out back, wore an apron most of the day, hummed gospel hymns over collard greens and black eyed peas, made dumplins from scratch, and frogs legs on special occasions. 

Culture is critical to one's foundation. It stays with you long after folks pass on, long after the lessons end. 

Maybe it's cuz I am the oldest grandchild or perhaps because I was the slowest eater. Whatever the reason, of all the things I learned from Nanny, the food is what stuck with me. And as I raised my own children, those family recipes brought comfort, healing and a few new twists. Seeing as it is the cold and flu season, I wanted to share one with you.

This concoction came in handy whenever my family came down with sniffles, sore throat, fever, or chills. Make large batches to drink throughout the day, using local and organic ingredients when possible.

• 3 cinnamon sticks

• 3 whole cloves

• 3 whole Chinese* star anise pods

• 1 1" piece fresh ginger root

• 2-4 quarts water

• lemon (optional)

Bring water to a low boil in stainless or glass pot/kettle.
Add cinnamon sticks, cloves, star anise and ginger root.
Turn off heat, cover, and steep for 10-15 minutes.
Serve alone or with a little raw honey and/or lemon.

Cinnamon

• Potential for regulating blood sugar, lowering cholesterol, and improving memory

• Improves circulation, lowers risk of infection, and healing to the sinuses.

• Increases digestion

• Excellent source of potassium, iron, calcium, magnesium, zinc, manganese, vitamin A, and niacin

Cloves

• Warming and soothing

• Antispasmodic properties help to relieve coughing

• Useful at relieving indigestion, nausea, constipation, diarrhea and vomiting

• Helps control heart rate and blood pressure

• Great source of manganese, vitamin C, potassium, selenium, calcium, fiber, vitamins A, C, B1, B6 and K

Star Anise (Illicium verum)
*CAUTION: Japanese star anise (Illicium anisatum) is highly poisonous!*

• Energy building

• Strengthens immune system against respiratory ailments

• Reduces pain, cough and respiratory infections

• An important ingredient in Tamiflu

• Good source of calcium, iron, zinc, manganese, magnesium, copper, vitamins A and C

Ginger root

• Settles the stomach

• Relieves nausea and vomiting

• Promotes healthy sweating (helpful with cold and flu)

• Safe to use during pregnancy

• Good source of magnesium, B6, potassium and copper

Natural relief for allergy symptoms

Spring is always welcome after the long winter months. Yet, along with longer days, rainfall, tulips and warmer temperatures, comes allergies. An allergy is an immune system response to contact with a foreign substance or organism - an allergen. The response triggers a release of histamines to protect the body. The American Academy of Allergy Asthma & Immunology reports that 35 million Americans are affected by pollen allergies (hay fever) each year.

Most seasonal allergies are caused by pollen, a reproductive particle released by trees in early spring, flowers and grasses throughout the summer, and weeds in the fall. Some plant self-pollinate and birds help by carrying pollen from plant to plant. Pollen carried by wind often ends up in human nasal passages and throats.

Ragweed is one of the most common allergens in the US. In regions like the Pacific Northwest, where ragweed isn't prevalent but constant rainfall is, mold can be the culprit. Rainfall, soil dampness, rotting wood, decaying leaves and an extended growing season, assist the persistence of mold (a fungi) throughout the year. 

While allergy symptoms can include watery eyes, scratchy throats, sneezing, runny noses, stuffiness and a general feeling of discomfort, the type and severity of symptoms may vary from one year to the next depending on seasonal changes. No matter where you live, if you are effected by seasonal allergies, these scenarios may be all too familiar and uncomfortable. 

The common response of allergy sufferers is to reach for over-the-counter (OTC) formulas or prescription corticosteroids for relief. Yet some medical experts say that relief can be found in some natural remedies. "Using nature-based products can be a very useful way to handle mild allergies and a useful adjunct for more significant allergies, and there are many types of treatments you can safely try", says Mary Hardy, MD, director of integrative medicine at Cedars Sinai Medical Center in Los Angeles. 

The National Allergy Bureau freely reports current pollen and mold levels from certified stations across the country. 

In this series, we'll take a look at some of natural, safe alternatives used to manage seasonal allergies and their symptoms, including:

• Seasonal allergies: an ounce of prevention

• Seasonal allergies: kitchen remedies

• Seasonal allergies: herbs and supplements

• Seasonal allergies: the honeybee connection

• Seasonal allergies: complimentary care

Finally, in these articles you'll find useful information on health professionals, remedies and information resources.

Clearing space

January is Get Organized Month. In alignment with the New Year theme of "ringing in the new", decluttering is a perfect way to free up space for fresh dynamic energy, abundance and love to come into our lives. At our home, we're declaring January "the clutter-free month"!

There are a few silent giants that invade our homes on a daily basis. Years ago, after learning that the average family in our neighborhood produced over 45 pounds of recycled waste each week, we adopted the eco-philosophy of reduce/reuse/recycle to get our kitchen waste down to a minimum.

So, the first quarter of each year, we focus on tackling the seemingly never-ending abundance of paper that crosses the doorstep in the form of bills, statements, newspapers, circulars, periodicals, junk mail, personal/work/school documents, cards, and receipts.

Combined households can mean the addition of old journals, letters, magazines, books, get well cards, posters, event cards, files, and even more mail, make the mounting piles of paper even more overwhelming.

Eliminating paper is a form of cleansing or clearing or detoxing. Similar to a food cleanse, the aim is to reduce the amount that's coming in and at the same time eliminate the excess that's already present. Regarding the mail, our most common source of paper overflow, my mom always said, "touching paper more than once is a waste of time". In other words: read it, handle it, toss/shred it, and be done with it.

One morning each week in January is dedicated to converting existing accounts to electronic statements, setting up auto/electronic bill payments, and shredding unnecessary paper. At the end of the month these small steps help reach a goal: less incoming paper = less clutter! 

Once the mail clutter has been dealt with, that time can be repurposed for more emotional tasks like reducing or organizing personal items of sentimental value: cards, letters, books, journals, etc. This can be potentially daunting, so take your time to decide which items can be gifted to others to treasure, which can be stored or displayed for posterity, and which ones can simply live on in memory.

Take comfort in the knowledge that there are health benefits to being organized. It's true.

Being organized:

• Reduces stress by lowering uneasiness, distractions, and cortisol levels

• Provides a natural energy boost by creating natural productivity

• Helps you lose weight by encouraging healthier choices

• Improves sleep by creating more time for passive, relaxing activities

• Reducing depression risk factors: stress, poor eating, inefficiency, and sleep deprivation 

• Encourages a true work-life balance by creating more time for the important things

To assist with change/transition/letting go, try diffusing essential oils. Orange, lemon, peppermint, and/or lavender can help energize and uplift, while supporting feelings of peace and calm.

Hopefully, these ideas will provide a small spark to clear space for what's to come. Happy New Year!

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References:

Organizing Your Life Reduces Stress - http://www.healthreviser.com/content/organizing-your-life-reduces-stress

Physical Order Produces Healthy Choices - http://journals.sagepub.com/doi/abs/10.1177/0956797613480186

Seven Organization Tips - https://www.busylifeproducts.com/blogs/organization/7-organization-tips-to-save-time-take-control-and-feel-less-stressed

How Cleaning and Organizing Can Improve Your Mental and Physical Health - https://www.shape.com/lifestyle/mind-and-body/how-cleaning-and-organizing-can-improve-your-physical-and-mental-health

8 Annoying Chores with Unexpected Scientific Health Benefits - https://www.rd.com/home/cleaning-organizing/health-benefits-chores/

Can Being More Organized Be Good for Your Health - https://www.rd.com/home/cleaning-organizing/health-benefits-chores/

An old school earache remedy

Today, there is more knowledge available about essential oils than our elders ever had access to, yet we still don't know much about using them. I hope to share a bit of info about them here, especially as they relate to common ailments. Please note that essential oils are not a replacement or substitute for medical advice. If you have a persistent condition, please consult your primary care provider for treatment. 

My grandmother was from the south. She grew up with many old school remedies for common ailments. One of them was essential oils. Fortunately for me, she used those same ancestral remedies on her grandchildren. No one really understood why or how this old wisdom worked, it just did.

For an earache, Nana's remedy was to add a drop of eucalyptus oil to a clean cotton ball and place just inside the ear. In addition to oils, we were fed well-balanced warming meals, encouraged to drink only water with lemon and hot tea with honey, get plenty of rest.

If we had to go out for school or church, and it was a particularly windy day, we were instructed to cover our ears with either a hat, ear muffs, or a scarf. Within no time the ear pain would subside and we'd be back to playing outdoors. No big deal. 

Over time, I adapted my grandmother's remedy to include other beneficial oils and added a few notes...

1. NEVER EVER pour or put essential oils directly inside the ear.

2. For best results, be sure to use the pure essential oils (not fragrance oils). They tend to cost more because they are very carefully distilled to keep the healing benefits intact. 

What to do:

• Starting with the eucalyptus, place 1-2 drops of oil on your finger

• Rub the oil lightly behind and below the ear

• Trail the fingers downward along the neck to the center of the throat 

• Repeat on the other side

• Wait a minute or two for the oil to absorb

• Repeat with the rosemary (optional)

• Repeat with the lavender (optional)

Afterwards, it is helpful to wrap or cover the ears, neck and throat to encourage the oils to penetrate deeply.

Did you know?

Essential oils are powerful and as such only small amounts are needed in an application. Anyone using an essential oil for the first time, should do sensitivity testing a small patch of skin prior to general use. Additionally, it's usually best to dilute with a carrier oil (pure jojoba, coconut, olive, etc). For more information, consult a certified aromatherapist (CA), traditional naturopath (TN), or a naturopathic doctor (ND).

How to use essential oils

Essential oils can be used in many ways. Incorporating multiple methods throughout the day are most effective for healing. Here are a few methods.

AROMATHERAPY

Essential oils are powerful, so in most cases a few drops are all that's needed (more is not better!).

How: add a few drops to a bowl of hot or warm water. Bend over the bowl, placing a towel or other cloth over your head, creating a tent. Breathe slowly and deeply to inhale the vapors. 

How: essential oils can be diffused in several ways. There are many types of diffusers on the market, however, the ones that do not involve heat are best as heat can destroy the oils properties. My favorite is an electronic diffuser. 

SKIN CONTACT

When using an oil for the first time, always test on a small patch of skin for reaction. Oils can be diluted with a good quality carrier oil (like fractionated coconut), if desired.

How: rub one or two drops on the desired area. The soles of the feet often produce great results for children.

INTERNAL

Only some essential oils can be taken internally. Many cannot. Be sure to know how the oils you have can be used.

How: place a few drops in a glass, add water, and drink. Or place a 1, 2, or 3 drops under your tongue.

*For healing, be sure to use pure essential oils from a trusted company or source. As always, experiment slowly and do what works best for you.

Did you know?

Essential oils are powerful and as such only small amounts are needed in an application. Anyone using an oil for the first time, should do sensitivity testing a small patch of skin prior to general use. Additionally, a carrier oil may be necessary and beneficial to dilute the oil if it not tolerated well. For more information, consult a certified aromatherapist (CA) or naturopathic doctor (ND).

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[Full Disclosure: Aqiylah Collins is a dōTERRA Wellness Advocate]

Recipe: 30-minute lentil soup

Lentil soup made in the Qi To Wellness Kitchen

Serves 4.

1/2 onion, chopped
1 clove garlic, minced or crushed
1 medium bell pepper, sliced
2-3 stalks celery, chopped
1 yellow or green zucchini, chopped
1/2 bag of whole carrots, sliced
1/2 bag dried lentils, soaked, rinsed and parboiled (or 1 package Steamed Lentils from Trader Joe's)
2 tablespoons olive oil
5-6 cups water or chicken/bone/vegetable broth - enough to cover
Salt, pepper, cumin and other seasonings of choice to taste

In a 4-qt pot, heat olive oil over medium heat.
Add onions, peppers, garlic and sauté until softened, about 1 minute. Add carrots, celery, seasonings and sauté 3 more minutes.
Add water, lentils and zucchini, bring to a slow boil.
Reduce heat to simmer for 15 minutes.
Add more water if desired.
Serve warm with crusty bread or salad.