Tapping Into Possibilities

Nuts to You

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Hopefully you were not surprised to learn last week that 100 calories of walnuts are healthier for you than 100 calories of french fries.

A federally funded 20 year study led by the Harvard School of Public Health found “striking differences in how various food and drinks, as well as exercise, sleep patterns and other lifestyle choices affect whether people get gradually fatter”.

So it’s not just the amount of calories but the kind and the quality of the food that has an impact on weight gain.

Come on people, this is not rocket science. You are what you eat. And most of the things (notice I did not say food) in a grocery store that aren’t around the perimeter of the store are not even “real” food.

We live in a primitive body that really is not much different from 100,000 years ago. Nuts (almonds, cashews, pecans, pine nuts, walnuts) and seeds (pumpkin, sunflower, sesame) were an important component of early man’s diet so it should be no surprise that nuts in spite of their high fat content helped people in this study avoid weight gain.

Unfortunately, all nuts are not created equal……

See my recipe for Roasted Nuts (in the Recipe drop down menu above) adapted from a wonderful cookbook called Nourishing Traditions. If you want to know what real food is or you already do but want to learn more, this is a great cookbook to add to your collection. For more information check out www.westonaprice.org

Let they food by thy medicine and thy medicine be thy food. Hippocrates

Age Related Joy

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We turn not older with years but newer every day. Emily Dickinson

I think I can honestly say I am comfortable in my own skin. I can appreciate where I have been, where I am and I am excited about where I am going.

If you haven’t guessed, I had a Milestone birthday earlier this month. While not all milestones are happy, they are significant, literally, a stone acting like a marker or a milepost along the road of life.

While the crow’s feet and sun spots may hint at which decade I’ve just left, I am happy about exactly where I am. But I must note, that I place a priority on finding balance in my life and figuring out how to stay healthy.

Western society has put such a premium on youth and beauty and fixing stuff on the outside that we have neglected what goes on inside. Ageing, in fact, is really the weakening of the immune system by diet, stress, drugs, chemical toxins, etc. which then makes us susceptible to disease.

For some fun or a wake up call go to www.realage.com and take the test to see how old you are biologically as opposed to chronologically.

In Japan, ageing (and they have a specific word for it, Shibui) is  considered “the revelation of beauty, the time when the inherent radiance becomes visible” (Beauty by John O’Donohue, p 185). I rather like the idea that rather than being over the hill, I’m just hitting my stride.

So rather than wasting this time worrying about Age Related Macular Degeneration and the like, I’m embracing this time with Age Related Joy and faithfully taking my Vitamin D, CoQ10, B1 and Omega 3’s.

Your Personal Alarm Clock

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Most of us still use a clock to wake up whether it’s your cell phone, a clock radio or an old fashioned alarm clock. Sometimes we jump out of bed before it even goes off, sometimes we rise as soon as it goes off, sometimes we hit the snooze button once, twice, multiple times and sometimes we just ignore it, or at least try to for as long as possible.

Think of pain as your personal alarm clock. Pain is telling you to wake up, pay attention, smell the roses or, more likely, take the trash out. Pain can be physical, emotional, mental.  It can be that painful knee or that pain in the neck, whoever it might be. What’s causing your pain? Your husband? Your job? Your lower back?

Whether it’s a “nudge from God” or not, pain is that big neon sign warning you that something has to change.

What ever your pain, an incredible Rx for pain with no side effects is Qi Gong (pronounced chee gung).

Qi Gong is an ancient (dating back to at least 300 BC) Chinese practice of aligning breath, movement and mindfulness. Traditional Chinese Medicine (TCM) uses Qi Gong both preventively and curatively for a wide range of ailments from stress, arthritis, back pain, balance. Qi Gong is also an important component in martial arts training.

Qi Gong activates the parasympathetic nervous system and tells tight muscles to relax. It’s the inflammatory response that causes pain and movement improves blood flow which calms the inflammatory response.

For a demo check out this you tube video http://www.youtube.com/watch?v=E-EA86oKkPs

Qi Gong somehow seems to magically improve one’s immune response and ability to heal and recover.

Pain is the root of knowledge Simone Weil, French Philsopher, 1910-1943

B12 Beware

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B12 deficiency can be a serious health problem and many factors contribute to a deficiency: vegetarian diets, antacids, diabetes medications, iron deficiency, aging and digestive disorders.

This vital nutrient is needed to prevent anemia. It aids folic acid in regulating the formation of red blood cells and helps in the utilization of iron. B12 is required for proper digestion, absorption of foods, the synthesis of protein and the metabolism of carbohydrates and fats. B12 aids in cell formation and cellular longevity. B12 prevents nerve damage and maintains the fatty sheaths that cover and protect nerve endings.

B12 is linked to neurotransmitters that assist memory, learning, mood and sleep patterns allowing a more restful and refreshing sleep.

The most common symptoms of B12 deficiency include fatigue, dizziness, drowsiness, headaches, memory loss, poor concentration, depression, bone loss, neurological damage, nerve damage including tingling in hands and feet and tinnitis. Symptoms of B12 deficiency usually occur long before the deficiency is severe enough to cause dementia or anemia.

Up to 30% of people over the age of 50 may not get enough B12 and it is estimated that more than 50% of all long term vegetarians and vegans are deficient. Even if you’re a meat or mollusk eater you may be deficient because it takes stomach acid to release the B12 from protein and as you get older you produce less of this acid.

One of my daughters is a vegetarian and frequently vegan so this essential nutrient is one supplement I’m particularly passionate and vigilant about. We supplement daily but also have blood tests twice per year.

B12 is not well absorbed orally. Injections or tablets taken sublingually (dissolved under the tongue) are the way to go. We take one Jarrow Formula Methyl B12 1000 mcg for maintenance. Take more to correct a deficiency. Blood levels normalize within 2 weeks but whole body stores take 6 months.

Singing the Blues….I Mean Blueberries

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Today I had my first local blueberries. From blueberry salsa to blueberry muffins to just plain blueberries, I’m going to enjoy every minute of our local three week (depending on the heat) season and then another few weeks as local becomes PA and NJ.

I love blueberries not just because they taste good but they are a health packed incredible super food.

Whether it’s an aging brain, a tumor cell, high blood pressure, persistent urinary tract infections or your weight, this food’s for you.

Research from Harvard and East Anglia University has shown blueberries work as a prevention of high blood pressure. Just 1 serving per week reduces your change by 10%.

Research at Texas Woman’s University showed blueberries, which contain polyphenols, “inhibit a critical path leading to obesity at the molecular level” and “inhibit the creation of new fat cells by altering lipid metabolism”.

Research last year from of City of Hope in LA showed blueberry extract appeared to stop cancer cell growth in triple negative breast cancers. More research is underway but based on animal studies, 2 cups a day appear to show promise.

Blueberries contain the same compounds as cranberries (and taste a heck of lot better). A Rutgers study showed these compounds “reduce the ability of E coli (the most common bacteria causing UTI’s) to attach to the mucosal lining.

It’s the anthocyanins, a powerful flavanoid antioxidant, in blueberries and other blue and red fruits and vegetables that make blueberries such a superfood. There is also evidence that these anthocyanins help in fighting brain aging, cognitive decline and Parkinsons (as reported this year at the American Academy of Neurology’s annual meeting) by protecting the brain from oxidative stress.

If all this isn’t reason enough to eat a cup of blueberries daily, try my Blueberry Salsa recipe above under articles.

Grow New Neurons and Have Some Fun at the Same Time

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When was the last time you hula hooped?

Did you have one of those cheap plastic $5 hula hoops when you were a kid? Well, hula hoops are not just for kids anymore.

Hula hooping requires both concentration and coordination; it engages you mentally and physically. It really requires that  mind/body connection thing that every one keeps talking about and it’s fun.

Your brain grows new neurons as long as you keep your brain active. And to keep that hula hoop moving up and down and around requires the active engagement of your brain. It’s definitely more fun than sudoku.

How often do you have fun? What do you do for fun? One thing about fun and play, is that it takes your mind off whatever problem/stress you have in your life at that moment.

While hoops have been found in many cultures through out the centuries and have been made of different materials like willow, rattan and stiff grasses, the hoop went viral in the late 1950’s when a plastic version was marketed for kids. In 1958 more than 25 million were sold in 4 months.

While 28” hula hoops for kids have remained a childhood staple, the adult versions are heavier and bigger (mine is 46” in diameter). Now it’s called Hooping or Hoop Dance and there are even websites and clubs devoted to it.

Whatever you call it, its fun and the benefits are many. Hooping tones your body, helps you burn fat, and your abs and core will definitely feel it. It also improves your coordination and the flexibility of your spine. It improves your mood and will definitely make you laugh if you’re  doing it with friends or family. My daughter and I laugh so hard watching each other(or my son) that, of course, we lose concentration and drop it but that’s the point, isn’t it, to have some fun?

Do You Believe in Magic?

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As I approach a milestone birthday I believe more than ever that you are never too old to play, to laugh. With laughter and play (and that includes music and dancing) we find liberation and joy and, yes, healing. In my book that’s magic. The more you can find a way to laugh and smile in the face of stresses, even big ones, there is the possibility of turning them in to an adventure or at least a valuable journey.

When you are playing or laughing you are able to forget about who you think you are and to explore who you really are.

Rigidity and control are the antithesis of joy and magic. Embrace spontaneity and play.

Me? I’m going to head to the backyard with my own 46” pink, green and silver Hula Hoop, hope the neighbors aren’t watching, listen to a little rock n’ roll and have a little fun.

If you want magic in your life, you have to make room for some fun and play.

I’ll tell you about the magic, it’ll free your soul from the 1965 classic Do you believe in magic? by the Lovin’ Spoonful

Are You Fully Present?

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I am in a fog walking the dog this morning. Head down, making mental lists of things to do, barely conscious of putting one foot in front of the other and oblivious to whether the dog had done her business. Mind you, it is a perfect, gorgeous, clear blue sky, spring day and I’m thinking about credit card bills and whether to go to the bank or the grocery store first.

As I brush by a hedge overhanging the sidewalk I am jolted out of my monkey mind. The scent of the honeysuckle is startling, so sweet. It makes me stop in my tracks and not just to engage my sense of smell but also to make me observe the riot of delicate yellow and white blossoms. And I am reminded, once again, of two things both of which are easy to forget in the hustle and bustle of life: the importance of stillness and the importance of beauty.

There is a sacredness to everything you perceive when you are present. The more you live in the Now the more you sense the simple yet profound Joy of Being and the sacredness of ALL life. Echkart Tolle

Water: The Foundation of a Healthy Body

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You could spend hours and hours on the internet reading about water and your health. Believe me, I’ve done it and you still won’t find agreement as to how much is too much, how much is too little and do you count fruits and vegetables. Please tell me how you could possibly calculate how much water is in your 9 servings of fruits and vegetables? Please don’t; this is not what’s important.

What you do need to know: Water makes up approximately 70% of the body’s tissues and plays a role in nearly every bodily function from regulating temperature and cushioning joints to bringing oxygen to the cells and removing waste from the body. Dehydration can affect blood pressure, circulation, digestion and kidney function and even slight dehydration on a daily basis can cause fatigue, dry skin, headaches and constipation. Even a slight imbalance in water may cause confused electrical messages to misdirect the muscles of the body.

An average of 2.7 quarts of water is lost every day and must be replaced to maintain homeostasis (the maintenance of normal, internal stability). The water you drink goes into every cell so the quantity and quality of the water you drink is critical to good health.

Water is my medicine of choice. While water is not an absolute cure-all, it must be recognized as the base and primary ingredient to every preventive and healing process within our body.

For me, 64 oz is my daily minimum. When I exercise, it’s more. And if you’re not a big water drinker, take note: your wrinkles look deeper if you’re dehydrated!

Our water quality is the only part of our environment that we can easily obtain total control over. With an abundant intake of clean healthy water we allow our body to perform all the healing processes it is naturally capable of.

Allergy Sufferers, Are You Dehydrated?

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Allergy Sufferers, I know you’re miserable.

First it’s the trees, then the weeds and grasses. Whether its global warming causing climate change which causes a longer and hotter growing season which causes more pollen or not, the pollen levels are trending upwards where I live.

Histamine 101: Histamines are produced by the immune system during the inflammatory response i.e. when foreign invaders like pollen and bacteria attack. Histamines do more than make you miserable (sneezing, runny nose, itchy eyes). Histamines are chemical messengers whose main job is to regulate the distribution of water. When water decreases, histamines increase to conserve water. They also regulate your gastric activity and your sleep and wake cycles.  Histamines also are neurotransmitters affecting emotions and behavior and if your level is too low, can cause paranoia, low libido and fatigue.

Dehydration can cause a histamine response producing the symptoms of allergies even if there is no allergy factor (pollen) present.

Numerous reports and studies show 75% of Americans do not drink enough water and are “chronically dehydrated”. 10-20% of Americans suffer from seasonal allergies. Do the math, chances are you’re dehydrated.

Extra Water and a Neti Pot are my first line of defense during allergy season.

If you are really miserable, try drinking a quart of water with a pinch of sea salt. You may have to do it again 30 minutes later, but this will often relieve your symptoms.

Bathing your nasal cavities twice a day with a nasal irrigator or neti pot should be a daily habit. If the pollen is washed away, the inflammatory responses will be reduced.

The bottom line: Grab the water bottle before grabbing the OTC Anti-Histamines.