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!

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)

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!

---

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/

Complimentary care: herbs and supplements

"Everything on the earth has a purpose, every disease an herb to it, and every person a mission." ~Anonymous

Sometimes it is appropriate or necessary to get additional allergy support from supplements and natural herbs. These can help to build immunity, ward off undesirable reactions, or manage symptoms once they occur. 

What to know about selection

• Look for supplements and herbs that have been standardized - each capsule or tablet contains the same amount of active ingredient

• Do your best to ensure that the herbs you select do not come from areas where agricultural chemicals have been used

• Look for ingredients that are native to your locale

• Organic or wild-harvested herbs are best

Echinacea

Most known for it's proven ability to strengthen the immune system, echinacea also reduces the body's sensitivity to allergens.

Elderflower

An essential preventative remedy for hay fever, especially when used prior to the allergy season. In season, elderflower is most useful for reducing inflammation, the production of nasal mucus, and watery eyes.

Eyebright

Used as an eyewash, eyebright helps to relieve inflamed or watery eyes. And it is quite effective at slowing a runny nose and soothing mucus membranes when used as a nasal rinse. 

Thyme, rosemary and chamomile

The essential oils of these herbs are helpful at clearing the sinuses and stimulating circulation. As a tea or or infusion, they can reduce nasal congestion.

Red clover and sage

These are powerful blood purifiers that help cleanse the toxins produced by allergies. As a tea or gargle, sage is known to soothe the throat. 

CAUTION: Red clover and sage should not be used while pregnant or breastfeeding.

Stinging nettle (L. Urtica ioica)

Tea made from nettle can help increase resistance to allergic reaction. It is especially useful at reducing the release of histamines that cause itching from stings, hay fever and food allergies. Available in capsule, tincture and tea form. 

Black Seed (Nigella sativa)

Black seed is a powerful antioxidant, anti-inflammatory, bronchodilator and antihistamine. Two of black seed's volatile oils,  work together to enhance its action against respiratory symptoms, offering a safe alternative to the cortisone-based therapies often used by allergy sufferers.

CAUTION: Black seed should NOT be used during pregnancy as it may increase the risk of miscarriage.

Quercetin

This funny sounding antioxidant and bioflavonoid is actually responsible for the dark colors in plants like fruits and vegetables. This pigment inhibits both the production and release of histamines in the body. To counter their slow-acting properties, begin taking quercetin before allergy symptoms begin - prior to or at the beginning of the allergy season. Quercetin can be found abundantly in apples or as a dietary supplement.

Eucalyptus and peppermint

Peppermint is highly regarded for its treatment of nasal congestion, sinusitus, improved digestion, anti-inflammatory and analgesic effects. Invigorating eucalyptus is used widely for its ability to calm and clear as well as for easing breathing. Peppermint is a common tea in many homes. Both are available as essential oils. Sprinkling a few drops of either on the floor or walls of the shower before bathing in the morning is uplifting. 

Did you know?

It's easy and fun to grow your own allergy herb garden! Start with a small pot or window box, indoor or out.

You should always consult your health care practitioner before using herbs and supplements, especially if taking any prescription or over-the-counter (OTC) medications as they may contraindicate on another and cause undesirable or serious effects.

More information

Cascadia Folk Medicine supplies botanical medicines (herbs) that are "ethically wildcrafted or organically grown in the mountains, valley, and gardens of the Cascadia Bioregion".

Mountain Rose Herbs offers a wide range of certified organic herbs. Herbal students studying with specified educators are eligible for a 10% discount.

Chestnut School of Herbal Medicine offers online herbal courses and certification. 

Seasonal allergies: an ounce of prevention

"An ounce of prevention is worth a pound of cure." ~ Benjamin Franklin

The first line of defense against allergy attacks is understanding that allergy symptoms are the body's natural response to external irritation. So the #1 step in managing allergies naturally is to, as much as possible, limit exposure to allergens in your environment. 

Learn what your particular allergens are. It helps to know WHAT you are allergic to. Your allergist, naturopath, or integrative doctor can help you identify the specific culprits and help you come up with a reasonable plan using natural methods first to reduce exposure and minimize symptoms. This article can provide a better understanding of how a holistic doctor may handle allergies. To find an integrative medicine doctor specializing in allergies, search: American Holistic Medicine Association, American Board of Integrative Holistic Medicine, or American College for Advancement in Medicine. 

Be informed. Once  you've identified them, know when your allergens are at their peak, which days may be most stressful to your system, and limit your time outdoors or prolonged exposure on those days when possible. Pollen.com is an amazing repository of information on pollen. Check out the library for known allergens by season. For auto-notification on the status of allergic conditions in your area, sign up to have the Allergy Alert email delivered directly to your email inbox.

Remember that the pollen count is usually highest during the morning and evening hours, and lower in the afternoon. At these times and on windy days, keep home and car windows closed and use an air conditioner if it's hot. Granted, it's not the greenest solution but you may decide it's a better option than suffering through symptoms or dealing with the side effects of medications.

Minimize the spread. Pollen collects on outdoor surfaces including mailboxes, water hoses, fences, trash cans and car door handles. Here's a few tips to keep in mind when coming indoors:

• Remove shoes at the door to avoid tracking pollen into the house.

• If your pets go outdoors, you may want to wipe them down before they come back in.

• If you've been outdoors for a while, especially on breezy days, showering upon your return home helps to remove pollen particles from hair and skin.

• Change clothes before sitting on furniture or bedding.

• At the least, avoid touching your eyes and face while out, then be sure to wash your face and hands and cleanse your nose once you're indoors again.

Consider replacing your lawn, if you have grass allergies, with a rock garden or or veggies or plants with lower pollen release.

Thomas Leo Ogren has written two fabulous books on the subject of allergy-free gardening ...

Finally, pray for rain! Seriously, rain cleanses the atmosphere. It's like a natural atmospheric do-over.

Did you know?

If your green thumb leads to a red nose, coughing and swollen eyes, learning a bit more about plants and the amount of pollen they release may be helpful. According to The National Gardening Association, "As a general guideline for allergy sufferers, colorful showy flowers, which are pollinated by insects and birds, produce less pollen than non-descript flowers (such as the long, narrow catkins on many trees), which are wind pollinated. Pollen blown about by wind is smaller, lighter and more likely to end up in our nostrils. The pollen that insects favor is usually heavier, stickier and less likely to move from the plant (unless it is on the back of a bee)". Think about it!

Seasonal allergies: complimentary care

“It's bizarre that the produce manager is more important to my children's health than the pediatrician.” ~Meryl Streep

Aromatherapy

Essential oils are the extracted aromatic essence of common and rare plants, namely trees, fruits, flowers, and herbs. More than 150 essential oils are known to have been extracted, each with its own unique scent and healing property.

Essential oils act within the body pharmacologically (like drugs but safer), physiologically (benefit, stimulate, or adapt to specific systems), and psychologically (triggering a brain response). 

Although essential oils are generally considered safe for home treatment, you should consult a qualified health practitioner if you are pregnant, use homeopathic remedies, have a chronic illness like high blood pressure or a serious health problem like epilepsy, are undergoing psychiatric treatment, or plan to use with babies or young children.

The aromatherapy benefits of essential oils are easy to obtain at home in a variety of ways. Oils can be added to baths, massage oils, steam inhalation, body and skin care products, mouthwashes, and compresses. Sometimes essential oils are enjoyed simply for their fragrance.

Essential oils that are helpful with hay fever include:

• Cypress is an antispasmodic that is often used as a throat gargle. Several drops added to a vaporizer relaxes tense muscles and prevents coughing spasms.

• Eucalyptus’ reputation as a powerful antiseptic, anti-inflammatory and decongestant, accounts for its use in the treatment of colds, coughs, sinusitis and infections. It has a calming effect and ability to open aid breathing.

• Lavender, well known for its calming and relaxing properties, can be massaged into the chest to reduce spasms. Some hay fever or asthma sufferers may be allergic to lavender.

• Peppermint’s uplifting and invigorating characteristics open up passages that ease breathing.

• Roman Chamomile is calming and soothing to the nervous system, helps prevent spasms, and induces sleep. A few drops in a vaporizer or sprinkled on a light bulb is even gentle enough for children. Should not be used in the first trimester of pregnancy.

Tip: Drinking a glass of lemon water (juice of ½ a lemon or a few drops of lemon oil in a glass of warm water) first thing in the morning can regulate blood pressure, reduce phlegm, relieve indigestion, purify the blood and flush toxins from the body. Drink up!

Homeopathy
Contrary to allopathic medicine, homeopathy is based on the philosophy that minute doses of a substance that produces symptoms similar to the illness, triggers the body’s immune defenses. This is poplary known as the principle of “like cures like”. Although Samuel Hahnemann, an 18th century German physician, is credited with developing homeopathy as we know it today, it was Hippocrates (“the father of medicine”) who initially understood the philosophy.

Homeopathy follows a methodology that considers the individual’s (a) specific symptoms, (b) reaction to sickness, and (c) ability to heal for determining diagnosis and treatment.

An unusual aspect of homeopathy is that many of the substances used in remedies would be harmful if taken in their basic form. Remedies are diluted, however, and developed from plant, animal, and mineral origins and include snake venom, homey bees, coffee, and copper.

Although many doctors remain skeptical about its effectiveness, the value of homeopathy is proven by its worldwide popularity as a safe and effective treatment for many problems.

Euphrasia, the homeopathic version of eyebright, has been used since 1305 as a treatment for sore, watery, irritated eyes associated with hay fever sufferers.

Ayurveda
Ayurveda is a holistic system of medicine based on the philosophy that each person is uniquely individual, and that illness impacts the body and mind collectively. As the traditional medicine of Indian for more than 5000 years, Ayurveda is the oldest recorded medicine known to mankind.

Ayurvedic healing may incorporate the use of herbs, nutrition, cleansing, acupressure massage, breathing, yoga, Sanskrit and astrology. According to ayurvedic practitioner, Rose Parsad, “In Ayurveda, we usually start looking to why the allergy has occurred rather than at the symptom by itself!”

Acupuncture & Oriental Medicine
If you would like to go deeper than treating the symptoms, acupuncture or Oriental Medicine (OM) may be a great place to start.

Acupuncture looks at the flow of energy or “qi” through the body’s pathways. From this view, blockages in the body’s energy stream result in disease. Tiny needles are placed along the pathways to balance qi.

Oriental Medicine is concerned with the internal and external causes of disease rather than the symptoms. An emphasis is placed on rebalancing qi using any number of treatments including the use of herbs, moxibustion, breathing, cupping and nutrition.

Neti Pot
The neti pot, the cousin of the old-time nasal syringe, is a form of nasal irrigation that has gained tremendous popularity over the past few yours. Neti pots are fabulous for clearing and soothing clogged and irritated nasal passages. 

Rather than trying to explain how to use a neti pot, here's a video ...

Seasonal allergies: the honeybee connection

"If bees were to disappear, [we] would only have a few years to live." ~ Albert Einstein

© Can Stock Photo Inc. / rssfhs

For centuries, humans have believed that there are health benefits in bee nectar. This unique substance is mentioned extensively in the Bible and the Quran as both precious and powerful. Honey's antibacterial, anti-inflammatory, and analgesic properties found favor in ancient Egyptian, Greek and Roman civilizations as a home remedy for wounds and ulcers. Native Americans used honey to heal bee stings and cuts, as a facial, and to soothe burns and sore throats. In clinical studies, honey has shown promise in treating the prostate in Western Europe, and has been found to promote healing of other ailments when conventional treatments have failed.

Many swear by honey and other bee products as a natural remedy for pollen allergies. The belief is based on the theory that bees collect pollen from local flowers that cause allergies, so small amounts of the pollen, ingested regularly from honey, bee pollen, propolis or royal jelly, helps the body build up a tolerance to those local pollens.

Honey

According to the National Honey Board (NHB), honey “contains a wide array of vitamins, minerals, amino acids, and antioxidants”. Regarding free radicals, the NHB says, "In general, darker honey varietals have been shown to be higher in antioxidant content than lighter honeys. Additionally, honey has been reported to exert anti-inflammatory effects, according to the U.S. National Institutes of Health."

Honey colors and flavors vary depending on the flowers visited. Colors run the gamut and it's not uncommon to find amber, red, brown and even black honeys on the market. Clover and alfalfa are most commonly sold yet many flavors, even specialty ones like lavender, exist. Darker colored honeys typically have a deeper flavor.

Additionally, honey is sold in several forms, including:

• Comb - the original form with the edible honeycomb intact

• Liquid - extracted from the honeycomb using centrifuge and filters to remove comb and pollen particles, resulting in a transluscent

• Natural crystallized - a semi-solid or granulated suspension

• Creamed - a spreadable combination of liquid and crystallized honeys, also called, 'whipped' and 'cremed'

• Raw - unheated, unpasteurized, unclarified, and unfiltered

Whatever form you choose, be sure to obtain honey from hives in your local vicinity - within 30 miles of where you live is good - for the best allergy relief results. Swallow a spoonful of honey as is or to mix with warm water or tea to soothe the throat, cough or inflammation. 

Bee pollen

Bee pollen is the male reproductive seed of the flower that is gathered, mixed with the bees digestive enzymes, and stored on the hind legs of the honeybee. Later, the pollen is collected in traps at the entrance to the hive.

Bee pollen is low in calories but rich in proteins, amino acids, essential fats, oils and sugars and contains some trace minerals and enzymes. Although pollen is consumed in small quantities that do not meet the daily requirements, it is beneficial for adding essential nutrients to an insufficient diet.

Like other protein rich foods, fresh pollen loses its nutritional value within a few days when stored at room temperature, so it is usually dried. Even though dried pollen is sensitive to sunlight, its shelf life can be extended for several months by storing at room temperature in a dark glass container or cool dark place. When stored properly, bee pollen obtained at the end of the farmer's market season (usually October) may last through the winter.

Bee pollen is antibacterial, antiviral, and rejuvenating. The pellets have a slightly nutty flavor and can easily be chewed as is or added to smoothies, applesauce, or yogurt. Start with a small amount and increase gradually as desired. It's advised to begin eating bee pollen in the fall or at least several weeks prior to allergy season for the best results.

Propolis

Propolis is a "sticky glue" formed from tree resins that are chewed and mixed with bee saliva. Propolis has so many benefits for health that it is considered a natural cure by the World Health Organization (WHO). Propolis actually protects bees from disease and climatic stresses. It is primarily used in healing ointments for its antifungal, antibacterial, anti-inflammatory, antioxidant, and antiviral applications. 

It is often used as a sore throat gargle or a rinse for irritated eyes.

Royal jelly extract

Royal jelly (referred to as "bee's milk") is the partially fermented pollen-honey mixture produced by the salivary glands of worker bees (nurses). This pale, creamy substance is fed to young bee larvae and to the queen bee who lives off of it exclusively throughout her adult life. Quite naturally, this rare product is highly sought after for inclusion in beauty and reproductive health products and can be rather expensive.

Royal jelly contains vitamins B5, B6, and fatty acids in high concentrations along with water, sugars, amino acids, minerals, enzymes, and 10-HDA which is reported to be useful in treating problems resulting from tissue deficiency and frailty, as well as menopause, high cholesterol, colds, allergies, poor digestion and stress. 

Things to know

• Bee pollen and royal jelly have mistakenly been called "the perfect food" by product marketers. It is important to remember that bees have very different nutritional needs from humans. Also no one food is 'perfect' for everyone, nor does any one food source contain 100% of the nutrients needed by the human body.

• Bee pollen can be contaminated by mold, cleaning of hive debris, collections from chemically treated flowers, and colony disease treatments which decrease its nutritional importance. Likewise, since its high water content (67%) poses a contamination risk for royal jelly, some companies use chemical preservatives to ensure safety. Therefore, it is important to know the source of your product is both reputable and chemical free.

• Larger retail markets often carry bee products from outside the local or regional area. These are fine for sweetening, poultices, etc but for seasonal allergy purposes, local pollen is recommended.

• Farms and farmer's markets are an excellent source as you can ask farmers directly about their methods and quality. Food coops are another option as they access and support mostly local beekeepers.

Did you know?

The bee population is decreasing rapidly. According to the Food and Agriculture Organization of the United Nations (FAO) the declining bee populations pose threat to global food security and nutrition! Aside from the potential extinction of yet another species, bees play a critical role in the human food supply. Nearly 1/3 of our foods rely on honeybees for pollination. The threat of extinction, therefore, places our food supply at risk. In the earlier mentioned survey, Bernard Vallat, the Director General for the World Organization for Animal Health stated, "Bees contribute to global food security, and their extinction would represent a terrible biological disaster." The US Dept of Agriculture has updates on Colony Collapse Disorder (CCD) and honeybee survival. 

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CAUTION: This content is provided for informational purposes only. Be sure to consult with a physician or primary health practitioner before adding any supplements to your normal diet. Anyone with a known allergy to bees stings and honey should avoid use of bee products in general as there is a possibility of producing an anaphylactic response which could have serious consequences.

Nature As Medicine

I went for a power walk today. It was cold and damp after the low temps, cloudiness and rainfall of the past two days. I didn't really want to go but knew I needed to. So I did.

Somewhere between my pounding heart and burning gluts, I realized how much I crave this environment that naturally and simultaneously pushes my body to new heights, feeds my senses, clears my head, and calms my soul. It's the ultimate in stress reduction. And being present in nature opens the spirit to deep inner healing and inspiration. 

The peacefulness of the fog slowly lifting off the still lake, the beautiful carpet of bright green moss, the sweet aroma of randomly fallen trees, the rhythmic crunch of gravel beneath my feet, the silence of birds gliding effortlessly on the crisp air overhead, the energetic sound of water gushing through the dam, and the fresh scent of woods and earth stinging my nostrils are experiences absent at even the best of gyms, health clubs and fitness centers. 

So, I began thinking about why I don't come here regularly or exercise consistently. Ultimately, it comes down to:

FEAR. Not wanting to make the commitment to being physical. Even though my body screams (literally) to be fed in this way, I tend to live mostly in my head. 

LACK OF MOTIVATION. For me, this one comes from never having to be physical to maintain my health. For too long I've been 'getting by' on my good genes. Weight hasn't been an issue. Flexibility and mobility have been stellar. Stress has been manageable. Until now. Aging comes with a whole new set of rules.

PROCRASTINATION. Being too lazy to make physical fitness a part of my routine, always putting off exercise until 'tomorrow', distracting myself with more important” tasks and convincing myself that taking care of self in one isolated area (like eating well) is good enough. 

COMPLACENCY. The lull of satisfaction with the status quo is probably the worst. The danger is that there can be serious consequences (actual dangers and deficiencies) that become unavoidable, even if one is unaware. Often I know know I'm settling but allow fear, lack of motivation and procrastination to paralyze me.

As a health coach, I know all too well how important regular movement, centering and stress reduction are to health and well-being. So here are 3 things I am doing to strengthen this part of my self care ...

• I acknowledge that consistent fitness is a challenge for me

• I am replacing excuses with action (read that: Just Do It)

• I am working with a health coach for support and accountability

What are 3 things you know you could do for yourself today?

Self-Healing

Sitting here, sipping an herbal tea blend, serenaded by the glorious chatter of birds at the start of another beautiful summer morning, and reflecting on the tremendous personal transitions that have occurred over the first half of this year. All sorts of transitions. 

And as disruptive as transitions can be, at their core they nudge at personal transformation, a unique invitation to go deep and do the inner work required to shift, grow and flourish in the newly created reality. Healing.

But healing requires stillness, feeling, praying and breathing through the adjustments that come with change. When we ignore and ‘power through’ transitions, we are at risk of becoming stuck. Literally. Pain, stiffness, indifference, depression, anxiety, doubt, loss of joy, and isolation are stuck indicators. 

The summer season signifies the transition from slower (yin) energy to active (yang) energy, from inner reflection to outward experiences. It’s the season of graduations and weddings, vacations and impromptu activities. Quite naturally, constant sunshine and warmer temperatures translate to more social interactions, being out and about, and a tendency to shun planning, routine, and structure.

High activity can, however, serve as a distraction from the inner self work. Even in the midst of sun and fun, we must find quiet moments to rest, meditate, move and care for self in order to relieve stress and create pathways for emotional accountability and healing.

To help you maintain your self care, and to facilitate any healing you are working towards, I’ve turned to a few dedicated, holistic colleagues to share their tips for summer wellness ...

Tasha Edwards, The Hip Healthy Chick - FB | IG | Twitter

Summer can have us feeling light, easy and social. It’s usually when we break from the normal and vacation and stay out enjoying the late sunshine. Often times we forget about our exercise routine.

It is so important to keep up with some type of physical activity. Whether it is a nice, walk with friends, a few laps in the pool, a weekend yoga class or an at-home Pilates routine, it is vital to our overall wellness to not get so far away from taking care of our bodies that we enter into Fall with the promise to do better, only to fall prey to Halloween candy, Thanksgiving meals and Christmas celebrations.

For your heart’s sake, stay active during the summer.

Rhonda Kuykendall-Jabari, Advanced Reiki Practitioner at Wellness Uprising - FB | IG

As a lifetime allergy sufferer, I have mixed feelings about summer. I love the sun shining on my body, brightly colored clothes, and lounging at the beach or park. I HATE the tingling nose, watery eyes, scratchy that, stuffiness and post nasal drip. At the first signs of allergy season, I do three things.

First, I reach for my lemon, lavender and peppermint essential oils. I use this powerful combination in diffusers at work and at home.

Second, I mix one drop of each in the palms of my hands, and rub vigorously for a few seconds, and practice Reiki self-treatments, making sure to gently massage a bit into the back of the neck. I do this every morning and night through allergy season.

My third revolutionary anti-allergy act is to consume blends of lemon, lavender and peppermint oils in either a cup of hot water or in the form of doTERRA TriEase Seasonal Blend Softgels.

These three steps help remove airborne allergens, clear and align the aura and chakras, and provides the body with natural antihistamines without the drowsiness and other side-effects of over-the-counter drugs.

M. Hakikah Shamsideen, Holistic Home, Health & Spirit Coach - FB | IG

Most of us are overstressed and overbooked. Even though summer is considered a leisure season, it's filled with much to do: vacation travel, events, camp, figuring out what to do with the kids, the list is endless. Those endless tasks can fill you with unhealthy levels of stress, much of it undetectable. I have a solution. Whenever I fell overwhelmed or out of sorts, one of the things I can do anywhere and anytime and helps me and my clients enormously is taking a moment to just stop and breathe. Breathing heals. So I created, 21 Breaths: Self Care Through The Chakras. It's a gentle guided meditation through your 7 energy centers; its purpose, peace. You can download your copy here. Just like that, simple, accessible, self-care. And like breathing, it's free.

Adult coloring for fun and wellness

Last year I posted an article on Facebook about the benefits of my rediscovered hobby - coloring. The post sparked a wonderful, yet unexpected, response from my friends. Who knew that so many people were open to reclaiming this favorite childhood pastime?! It's no wonder that adult coloring is the new relaxation hobby.

Shortly after posting the article, I scoured several art supply stores (a very creativity-stimulating way to spend an afternoon!) to find just the right markers. I stumbled into Plaza Art, one block from VCU's Siegel Center, where the helpful clerk guided me to several suitable options. I already owned a beautiful coloring pencil set, so after some testing I selected the Stabilo Pen 68 and the Stabilo Pen 68 Mini. Once back home I looked through Amazon's extensive list of coloring books and settled on a few that caught my eye. All in, launching my new hobby cost about $30. 

Vibrant results with Stabilo Pens.

Now, a year later, I'm still at it with several more coloring books. I even found a lovely purse-sized coloring book at Five Below, so my trademark itty-bitty purses are on extended vacation! Seriously though, now I can color in between clients, while getting my hair done, waiting at the car wash or the doctor's office. 

Over the past year I've noticed that (at least for me) consistent coloring helps lower blood pressure, maintain hand-eye coordination, improve spatial reasoning, boost problem solving skills, relieve stress and anxiety, and promote good memories, plus it's heck-a-fun! Coloring's ease and affordability places it at the top of my self-care list. I'm even encouraging my clients give it a try.

Filled using colored pencils.

If you haven't started coloring because you worry about rules like 'staying in the lines' or 'using appropriate colors', you might be happy to know that regardless of whether you stay within the perceived boundaries or not, simply coloring is therapeutic. So go ahead, give it a try and discover how it enhances your sense of well-being. 

I'd love to hear ... do you color? why? and how is it benefiting you? I hope you'll share. To your health and wellness!

Are you positive?

It’s amazing how easy it is to spread negativity without even realizing it, or possibly even meaning to. Certainly, when our day begins with a lack of enthusiasm, we cannot be surprised when the day turns out to be unproductive. And one day turns into two, then three ... and boom, the result is an unfulfilled life.

But how to change the script? By embracing a new definition of radical self-care!

There is nothing wrong with pampering and treating oneself to spa treatments, mani/pedis, and healing sessions. In fact, I highly recommend them! But what about the internal work - the work that needs to place deep down in the soul, that space where no one else can go with you, the place we often cover up, gloss over and avoid because intuitively we know it requires some WORK and we are the only ones who can do it? Yes, THAT inner space.

The first (and most difficult step) is developing the habit of shifting the focus of the critical eye away from others and onto ourselves. When we are avoiding that inner work, it's easy to gaze outward and see all that's wrong with the world, as if we are somehow above it all - exempt, apart, better than.

The challenge is to accept that there will ALWAYS be situations beyond your control, that there will always be people who act contrary to what "I" think is right, and that more times than your care to acknowledge, you often create your own negative situation(s). In essence, the task is not to focus on others, but rather, on self, and create opportunities for BREAK THROUGH.

Begin by devoting the first few minutes upon waking to the planting of positive seeds that will continue to grow, manifesting compassion, humility, joy, peace and beauty throughout your day.

Give prayer, meditation, laughter, generosity and peace an exalted seat within your sacred internal space.

Check YOURSELF for behaviors of self-sabotage, manipulation, and divisiveness.

Commit to the intentional, conscious ushering out of negative energy by refusing to loiter in conversations and situations that make themselves known as energy drains.

Surround yourself with people who are continually working on self-improvement and moving toward greatness.

Count your blessings, literally - every. single. day. Maybe even write them down or say them out loud.

Hug a tree. Take a walk in nature. Or simply sit quietly and breathe without action or thought (or television or phone or music) for a few minutes each day.

Help someone just because you can.

Look directly in the mirror and tell yourself "I. Love. You." 7 times. Slowly. Do it.

Eat something that grows naturally from the earth (a fruit or vegetable) in it's raw form without any preparation, at each meal.

Give yourself 30 days of positivity and observe how you begin to naturally redirect and quell the rudeness, nay-saying, jealousy, sarcasm, indifference, and other negative attitudes.

Always remember ... positive energy flows abundantly in the universe. Open a pathway for it to come in and help you create a empowered and joyful life. 

Ashe!

Fasting

Eating is always an adventure and I am continually amazed at the volume of lessons one can derive from food.

Over recent months, I’d gotten very good at listening to my body’s voice. People were commenting on how nourishing my food was, how healthy I seemed. And Ah! I had amazing physical energy.

Then Ramadan, a lunar month during which we abstain from all food and drink (as well as sex, gossip, anger, etc) between dawn and sunset hours, arrived bringing much needed spiritual recentering. As always, it is destined to be a life-affirming experience!

For me, the first four days are the most difficult. Not because of hunger, headache, weakness or thirst but due to the emotional energy needed to break free of habits centered around food, like going to the refrigerator out of boredom, random snacking, mindless eating and the annoying habit of leaving the grocery store with more than I ever intended to buy, only to get home and realize that my eyes are indeed bigger than the shrinking ability to stuff myself. We are so addicted to food.

But with consistency, transition doesn't take long.

Ramadan is about so much more than food. The word translates as “a burning off” – of greed, vanity, gluttony, lust, wrath, envy … those all-too-familiar desires. The fast requires daily self-imposed restraint from all that feeds the physical (lower) self, in order to elevate the spiritual (higher) self. When the physical things are removed, we are left with a sharper focus on introspection, reflection, charity, humility, positive productivity, gratefulness, worship, and the development of an environment conducive to inner purification.

It never fails that every year, at the very moment I am pondering this powerful integration, someone asks how I can go without food and especially water, all day long . Often the inquiry ends with them saying, “I just could never do it”. I’ve given this sentiment a lot of thought over the years. Oftentimes I’ve explained how it is not really difficult or how we have way more than we actually need or how I am used to it after so many years.

I am not saying that fasting for 30 days is a walk in the park. But the truth is that we are reminded of the Creator's promise that the fast will be easy. It is then, up to us to foster a mindset which embraces that truth. When the mind shifts, the body follows suit, adapting and solidifying a new consciousness of and appreciation for the the ability to self-regulate and choose how we move through this life.

10 Tips for Supporting Caregivers

We all know a family member, friend, co-worker, or neighbor, who is a caregiver of an aging, ill or disabled parent, spouse, sibling or child. Unless you’ve done this work of caregiving, there’s no real understanding of the limitations, the complexity of difficulty, or the toll it takes on the physical, emotional, spiritual and financial well-being of the caregiver. And although it’s extremely rewarding, it’s a very tough, never-ending job. 

It’s not uncommon for caregivers to give and give and give with little in return. Oftentimes the person being cared for is unable to reciprocate appreciation or affection, especially over time. As a result, many caregivers feel isolated, and for a number of reasons, are unable to ask for help. An elderly woman caring for a sick husband may fear losing her independence, the mother of a disabled child may worry about how she is viewed as a mother, a man caring for his demented mother may feel he’s not living up to his role as a son. There is an entire range of unspoken emotions and thoughts to deal with, none of them easy.

So, supportive interaction becomes critical to the stability and stamina of caregivers. Support must come from the heart, clothed in genuine love and compassion. There is no room for criticism or controlling gestures. Here’s how you can help:

1. Pick up the phone and call. Caregivers need human connection. More importantly, make the call about THEM. Ask how they are doing. Bring them some good news. Make them laugh. Do it often.

2. Give ample notice when extending an invitation. Attending something as simple as a lunch date or holiday party often requires advance arrangements to have someone ‘stand in’ to provide care. 

3. Learn about dementia, Aspergers, autism, cystic fibrosis, Parkinson’s, etc. Don’t be afraid to ask/talk about these conditions in an appropriate setting. Pretending nothing is wrong is isolating. 

4. Be aware that caregiving is very different from (and often more challenging than) raising children. With childrearing there is an end goal in sight. Your children are growing UP and, at some point, moving on to their own lives. Even as our children lose their innocence, there is a lasting sense of pride and joy that comes from raising a child into adulthood. With caregiving, temporary illness care aside, the opposite is usually true. There is a deep sense of loss (of that person, of one’s personal life, of one’s freedom from the situation, etc) that accompanies caring for someone who will never be independent or who is slowly moving toward the end of their life. 

5. Be sensitive.  Some caregivers are on limited or fixed incomes, sometimes having had to give up their job/career to care for someone else or living on part time employment wages. Something to consider when asking them to go out or travel. 

6. Visit. Traveling with a sick or disabled person is disruptive, often requiring both the caregiver and the one being cared for to go without resources they rely upon for activities of daily living. Traveling without one’s charge means finding someone trustworthy or paying HIGH fees for their care in your absence. So if there’s a family gathering or special occasion in the works, consider bringing it to the caregiver’s home! Since those being cared for usually respond best to routine schedules, be sure to include the caregiver in all the plans … and be prepared to lend a hand when you arrive.

7. Help them locate community resources - home care aides, physical or occupational therapists, chaplains, social workers, hospice. See if they are interested in attending a caregiver’s support group. If so, locate one (or several) and perhaps offer to go with them. This can be especially helpful for long time caregivers who’ve never sought help but are exhibiting signs of caregiver stress.

8. Ask how you can help. The caregiver knows what they need but may need a little coaxing. Be prepared for anything from ‘would you sit with him/her while I take a bath?’ to ‘can you recommend a ____?’. 

9. Know the signs of caregiver stress (denial, frustration, anger, guilt, social withdrawal, depression, lack of concentration, loneliness, exhaustion, unchecked health problems) and how it affects health. Encourage and do what you can to make it possible for them to take better care of themselves, to get out of the house, and to enjoy life.

10. Reassure them know you are there for them. And really, really be there when they need you.

Managing Moods

“Moody.
1. Given to frequent changes of mood; temperamental.
2. Subject to periods of depression; sulky.
3. Expressive of a mood, especially a sullen or gloomy mood”

— www.thefreedictionary.com/moody

Image: Mood Mix by Aqiylah Collins. All rights reserved.

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Image: Blood Brain Barriere by Ben Brahim Mohammed is used here with permissions granted under the Creative Commons Attribution 3.0 Unported license

Osteoporosis: are you at risk?

Osteoporosis has been called the silent disease. As we age, particularly beyond menopause (for women), it's not uncommon for bones to thin, weaken and fracture without warning.

According to the National Osteoporosis Foundation, those who meet the following conditions are at greater risk:

• female
• advanced age
• Caucasian
• a history of fractures
• a small thin frame
• alcohol and tobacco use
• family history of osteoporosis
• surgical ovary removal
• early menopause
• a low calcium diet or poor absorption
• lack of weight bearing exercise
• long term use of certain medications (steroids, anti-convulsant drugs, HRTs)

Image: Age and Bone Mass by Anatomy and Physiology, Connexions Website is used here with permissions granted under the Creative Commons Attribution 3.0 Unported license

But there's good news! Osteoporosis is preventable. Even though some factors can't be altered (gender, ethnicity, family history, etc), others can. Prevention begins with doing what you can to minimize the risks. Even if you've already been diagnosed, these steps can slow down the progression of bone loss. Start now and do what you can.

Get serious about giving up tobacco. See your medical doctor for advise. If traditional methods aren't successful, try hypnosis or neuro-linguistic programming (NLP).

Calcium is crucial to building and maintaining solid bone mass and density. Up to age 50, the average adult needs 1000 mg per day. For women over 50 or at the onset of menopause, and for men older than 70, the requirement increases to 1200 mg per day..

Beyond dairy (milk, yogurt, cheese), be sure your diet includes plant-based calcium-rich foods such as fresh leafy greens like collards and cabbage, sardines, salmon, soy, almonds, and pistachios. Vitamin D aids calcium absorption and may be lacking in certain regions or during winter months when sunshine is minimized. Also, salt intake interferes with calcium absorption, so lowering your intake may be helpful.

Begin a regular routine of walking, running, jumping rope, aerobics, take a Zumba class, or find a tennis partner and dust off the racket. Any exercise that requires you to use the weight of your body increases bone density.

Detecting Osteoporosis is as simple as getting tested. The test, called a bone mineral density scan (or DEXA) can identify early osteoporosis and monitor treatment. For convenience, many radiology centers can schedule a scan at the same time as your annual mammogram.

Best of all, the test lasts about 30 minutes and is simple, painless and non-invasive.

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Image: Human Hip Bone by Patrick Siemer is used here with permissions granted under the Creative Commons Attribution 2.0 Generic license

Verbal energy

Handle them carefully, for words have more power than atom bombs. -Pearl Strachan

A while back, a friend shared that she was about to receive her college degree. I asked what her major was and she replied, "Art History, but I could only go part time so it's just an Associates degree".  

Say what?! ONLY? JUST?? 

Uh last time I checked, earning a college degree was a huge accomplishment in and of itself, so it's a pretty BIG DEAL for a single 37-year-old mother of 2 with a full time job! 

I clearly remember a special day many years ago. My grandfather woke me early so we could shine our shoes before gathering round the dining room table for my grandmother's homemade breakfast. Then we donned our Sunday best and piled into the family car. Everyone was smiling as we headed to my mom's graduation from the local community college. I was 9.

Being present when Mom received that Associates of Science degree in Political Science remains one of the highlights of my life! For 3 years, I lived with my grandparents during the week so Mom could attend night school after working all day at her full time job, to earn that darn piece of paper. This day represented triumph over the history, obstacles, and the naysayers. Mom was the first in our immediate family to both attend AND graduate from college.

Yet the real success rested in reclaiming HER personal dreams and writing her own story rather than succumbing to perceived notions of a young single woman of color raising a child in a world that deemed her future as limited. That day, I learned many great lessons about being a strong, resilient, determined, goal-oriented woman, as well as the necessity of a powerful support system.

Today, I feel the impact of those two small words - JUST and ONLY - in diminishing the hard work and sacrifices we make to achieve a dream or reach a goal or shine from within or simply function. As a health coach, I personally witness people giving away their power, their energy: "I only ate 3 vegetables today" or "I'm only 23 so no one is going to take me seriously" or "I'm just a paralegal" and "I'm just working out 3 days a week". 

Using these two words, in this way, is an unconsciously learned behavior that is rooted in our history. The practice sucks the life out of our accomplishments, and all that went into achieving them. It's an unintentional dishonoring of how we've spent our time and our energy, which is the stuff life is made of, truly. 

The good news is that we can choose to energize our lives by honoring our efforts! And let me be clear that this is not bragging but rather stating what is AND not making excuses for it in the same breath.

My challenge to you is to take the 3-day Words Have Power Challenge by committing to:

• being more conscious about the words you use
• spreading the word about self-limiting vocabulary

Start whenever you want or whenever you can. If you forget, start again. Make it fun by engaging a partner. No rules. Just be more mindful of your own vocabulary and inspire others to do the same in a loving and gentle way. I hope you'll share how you are embodying this new verbal energy. Your words have power, so use them wisely!

Much ♥

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Image: Love Hate by List of Images Free HD Wallpapers

9 natural UTI prevention tips

A urinary tract infection (UTI) or bladder infection occurs when harmful bacteria take up residence in the bladder or ureters (tubes that carry urine from the kidneys to the bladder where it is stored until emptied via the urethra). Urination is a natural process that flushes bacteria from the body.

Although infection can be caused by many things, women are at greater risk for UTIs than men. A shorter urethra and closer proximity to the anus, making them more likely to develop infection following sexual activity. Women who use a diaphragm, are pregnant, or have entered menopause seem to be more susceptible as well.

Other risk factors include diabetes, loose stools, extended periods of immobility, bowel and urine incontinence, surgery, having a catheter, advanced age, kidney stones, enlarged prostate, problems emptying the bladder, or anything blocking the flow of urine.

The most common symptoms include:

• Pain or burning when urinating 
• Foul smelling urine 
• Cloudy urine or traces of blood in urine 
• Frequent urination or inability to hold small amounts of urine 
• Weakness 
• Excessive tiredness 
• Back pain or pain below the rib cage 
• Pain or pressure in the rectum (men) 
• Pain or pressure near the pubic bone (women) 
• Mental confusion, refusal to drink water, or loss of appetite (elderly) 
• Nausea or vomiting 
• Fever or bleeding, if the infection has moved into the kidneys or bloodstream 

Image: lllu Urinary System by Arcadian is used here with permissions granted under the U.S. Public Domain (original works of the Federal Government)

Sadly, I've been down this road enough times with folks to know that the healing modality depends on the particular bacteria strain. A urine culture will reveal the strain of bacteria you are dealing with, and most doctors will tell you if a UTI can be managed without antibiotics. Something like ecoli (yes, you read that right) requires a remedy more powerful than what's discussed here. If you cannot take antibiotics or prefer not to, consult a qualified herbalist.

As for prevention or early first sign of UTIs, consider the following ...

1. Practice good genital hygiene. Avoid unclean public toilets. Keep a squeeze (perineal) bottle with warm water by toilet and use to wash front and back after eliminating, and be sure to ALWAYS wipe front to back. 
2. Always practice safe sex, exercise caution during sexual activities, and bathe afterwards. Be sure to properly clean intrauterine devices (IUDs). 
3. Cranberries contain hippuric acid which create an acidic environment, making the urinary tract unattractive to bacteria, and helps to inhibit their growth. Use a pure cranberry juice or tablet. For recurring UTIs (aka RUTIs), select a high dosage cranberry tablet with a non-acidic vitamin C (I favor Ester-C with Cranberry by American Health). 
4. A probiotic designed to reach maximum effectiveness in the lower intestine. (I highly recommend Ultra Flora Plus by Metagenics). 
5. Drink LOTS of fresh water. 
6. Avoid cheeses, carbonated and caffeinated beverages, chocolate, alcohol, yeast, and cigarettes to inhibit bacterial growth. 
7. Increase garlic, tumeric, clove and other spices with antibacterial properties, prunes and plums (for their hip pubic acid), plus grains, corn, beans, lentils, walnuts, and peanuts for their acidic value. 
8. Mix equal parts of tea tree, frankincense, bergamot, and juniper essential oils with EVOO or fractionated coconut oil and massage over bladder. Can also diffuse the essential oils into the air. 
9. Eat foods high in Vitamin C. A list of the best choices can be found at World's Healthiest Foods. 

Note: A bladder infection is a serious condition that left untreated or improperly treated can lead to severe complications, kidney damage, and even blood poisoning. Please consult a medical or naturopathic doctor if you suspect or develop an infection.

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Image: Pyuria by Bobjgalindo is used here with permissions granted under the GNU Free Documentation License

Life's not-so-little reminders

Funny how we plan, and then another Plan comes into play. You know the One. The One we never take into account when we are doing what we do. The One we conveniently forget about as we move-n-shake our way through life. Yeah that One. The Ultimate Plan.

While it is true that we can manifest what we want in our lives, it is also true that life is interconnected. And every action has an equal and opposite reaction. It's the domino effect.

So, in the words of my grandmother, "be careful what you manifest. Think it through, yet know too that there exists what you cannot see or know or plan for, so be prepared for life to throw you a curve when you least expect it, but most need it". Wisdom.

Recently, a bout of severe pain, chills, fever, exhaution, a trip to the emergency room, and a diagnosis of pneumonia, brought my Nana's words rushing back to me and everything of real importance into clear focus ... again, because we get off-track. And I am reminded of a few observations to share:

• Slowww dowwwn

• The healthier the body, the harder it fights to maintain homeostasis, and the faster it heals

• After 3 days of self-treatment with no improvement, seek medical care

• A strong tolerance for pain is NOT a permission slip for needless suffering

• Allow those who love you and can see what you can't, to advocate for you

• Doctors are great diagnosticians and symptom-solvers

• Sometimes the immediate benefit of drugs outweighs the potential harm

• 'Healing' is a personal commitment we make to ourselves every day

• Strengthen the use of foundational wellness tools (like prayer, Reiki, healing affirmations, essential oils, fresh water, fruits and veggies) at every stage of dis-ease and every stage of wellness

• Get with a health coach to improve daily wellness choices to cleanse properly, boost the immune system, and regain strength

• Give thanks - good health is a precious, delicate, beautiful gift

Peace and good health!

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Image: Dandelion by Inspiring Wallpapers