SHAKEN and STIRRED

SHAKEN AND STIRRED. It happened rather suddenly. A light flipped on. At a dinner party. All the thoughts that had been percolating inside my head were revealed, exposed, laid bare, right there on the table. Voiced by others. I listened. I fumbled with words. In an instant I had forgotten the dialogue I had been holding on to - repeating to myself over and over - and instead, the words of others came rolling in like a tide change over the places where I was stuck. 

The voices differed from one to  the other, yet each focused on Possibility in whatever form it might take, even if Possibility meant loss, letting go, crisis and transition and ultimately re-birth. There was no accord, but neither was there discord. There was no conflict, just conversation. We were interested in the dialogue, the process of clearing away what holds us back, not focused on finding the answers on our dinner plates. 

Each perspective sat comfortably with my own analysis of the future and the many nuances inherent not simply in navigating Life’s path, but charting its course, and riding its waves. as best we can.

I am open and not particularly shy, but the truth is I can’t stand being in the spotlight – that’s for a different kind of person – so it was an excruciating moment for me - to be in the spotlight in order to see the light. It was as liberating as it was scary. I went home and cried a bit. A release and a realization that it was the shake up I needed. I had to look at my life and all its potential in a new way. And that was that. Go on, Good Girl, Listen Up. Sometimes, we need to be shaken in order to be stirred. 

#goodfriends #smartpeople #dialogue #healingandwellness #godeep #dothework #doyourbest #letitgo #dinnerparty #mirrors #catharsis #Light

SLOW MOTION MORNING

SLOW MOTION MORNING. Last night after homework, a bike ride, playtime with friends, outside until the fading light, and a slow-cooked beef for dinner… my son went to bed happy, and asked: “can you wake me up super-early and pretend we’re very late for school so I jump out of bed? And then we’ll be early. And then we’ll have more time. I like our slow mornings together.” Heck yeah! What a fun and silly way to shake things up this morning and to make room for JOY.  Amazing what one small change can do. Go on, Good Girl, get your SLOW MO on!

SQUASH ROCKS

Squash ROCKS.  Squash is delightful and so easy to prepare. Cut it in half and lay it face down on a baking tray lined with parchment paper coated with organic coconut oil. Bake on low [250* F] and forget about it for a while as you get some chores done around the house. When it's cooked through scoop out the seeds and then scrape out the delicious insides. Add it to soups, curries or just eat it on its own. YUM.

Squash does not have to be cooked immediately - it can be stored for up to three months without losing its nutritional value. It is fat free, saturated fat free, sodium free, and cholesterol free, but the really good news is that it is an excellent source of Vitamin A and a good source of Vitamin C. Talk about The A Team!!!

These two vitamins - A and C - when joined together are ready to kick ass when it comes to protecting our cells. Vitamin A keeps skin and mucous membrane cells healthy and that means they are more resistant to fighting off cancers and diseases caused by viruses. Vitamin C acts as a natural antihistamine when fighting colds and allergies; aids in collagen production; has anti-oxidant properties that fight against cancer and protects cells from damage and mutation; and best of all, it helps to keep our eyes and hearts healthier so we can see and feel the beauty that is all around us. WOWZA! We all Gotta’ Delicata!!!

FALLING STILL: The Biology of Chill Out

We all know about Falling In Love, Falling Apart, Falling Over, Falling to Pieces, Falling Down but we're less familiar with Falling Still and that's probably because we're just not programmed to fall and we're definitely not very good at staying, doing, sitting or being still, let alone falling still. 

Like a child who just can't stop wiggling, even as grown-ups we never really master the art of being still. We're human. We're made to move but these days, most of us move too much and often for the wrong reasons that it goes waaay beyond a wiggly kid. All this movement isn’t necessarily a good thing.

On a deep cellular level we are in constant motion. Even when we think we're just sitting there - watching t.v., talking on the phone, sending emails, checking social media - our systems are firing away, constantly sending out messages from one part of the body to another...so much so, that we're losing our ability to switch off. and it's wreaking havoc on our biological imperatives.

Our bodies and nervous system need a chance to rest and recover so that bio-chemical signals won’t get screwed up, but we’re not slowing down and our nervous systems are super-charged. We’re losing our ability to recharge. The signals are getting mixed up. As individuals and groups, our collective balance is more diminished than it is fortified. As a result, many of us are developing chronic illness in the shape of freaky aches and pains, mood swings, anxiety and apathy and deeper systemic issues.   

I first learned about the underlying cause for this while attending a lecture series given by Mark Pettus.

As part of an effort to make the biology of self-care a little easier to understand, Mark illustrates how the social and cultural context in which we now live has moved forward at lightning speed.  Our genetic endowment and the survival edge it brings with it are still primitive, which means that our human design has maintained many of the Stone Age imperatives - but life in the fast lane has not. Our bodies are not well adapted for this disconnect and eventually bodies break down. 

In his lecture on Allostasis and Mind Body Balance, Mark further explains that Thoughts ["lost at sea"]; Behaviors [away from healthy choices]; and Emotions and Feelings [fear, sadness, anxiety] are all manifestations of Fight or Flight that increase blood pressure, insulin, sugar, and a fatty mid-section, while decreasing memory and resilience. But wait, there’s more… 

We humans are driven by another neurobiological system - the reward-motivation response. We can’t get through life without experiences that inspire, motivate and reward us with meaning and feelings of optimism, hope and joy.  Resilient individuals have cultivated a reward system that is resistant to setbacks, whether catastrophic or chronic. Life's difficulties do not diminish these individual's capacity to experience positive emotions.

THE OPPOSITE HOLDS TRUE for individuals whose reward response is dampened. They are less likely to experience pleasure in their lives and are more prone to states of anxiety and depression and poor health. They are less resilient…and this is why Falling Still matters more now than ever before.

Falling Still is quite simply, a process. If we wish to re-capture our balance, we need to fine-tune our ability to switch off and allow our bodies to rest and recover, to float. In order to enjoy healthy, vibrant lives, we must surrender – we must fall still. The act of falling still permits our breath - and all the power it holds - to course through our bodies and nourish and strengthen every part. As we regain strength and balance, the signals that were once muddled become clear, and strong once again.

The act of falling still is more than a poetic way of saying CHILL THE HECK OUT. It’s an effective and essential part of Self-Care, the practice of learning and incorporating new daily practices that can guide our bodies to rest and healing. If you’re at all like me, you probably need some help learning ways to create the space and time and indeed, the breathing room to do so. 

The Heath Edge Talks About Your Mighty Mitochondria

Mark Pettus and John Bagnulo discuss the role mitochondria play in health, in quality of life and in disease. They review some nutritional and lifestyle guidelines to diminish mitochondrial disruption and to promote mitochondrial health.

This podcast packs some power, just like the mighty mitochondria in every cell of our body. Mitochondria are our body’s powerhouses and necessary for healthy myelination. Myelination occurs when a fatty layer, called myelin, accumulates around neurons and enables nerve cells to transmit information faster and allows for more complex brain processes and central nervous system functioning.

Just like household electrical wires, cells need a thick layer of insulation to buffer “shocks” and allow electrical impulses and messages to travel through the body freely. It takes significant energy for a neuron to maintain the high level of order required for myelination. If mitochondria become sick or diseased [aka “leaky”] then the neuron will lack the energy it needs to maintain the high levels of order necessary to messaging and fluid movement.  

Research on mitochondria is a HOT area of research as it relates to the growing number of cases of chronic complex diseases that are historically progressive and difficult to treat - Parkinson’s, Alzheimer’s, ALS, MS, Fibromyalgia, Chronic Disease.  Diseased mitochondria are at the helm of the growing number of neurological problems that are triggered by infectious agents, chronic inflammation, high levels of free radicals and oxidative stress. What can we do to resuscitate our mitochondria?  Healthy life style and dietary choices can reduce the symptoms caused by sick mitochondria [fatigue, brain fog, pain, depression]. In addition, Mark and John offer up a list of beneficial dietary supplements that will keep your mitochondria mighty mighty.  

JUST UN-DO IT: Take the Slow Road

There’s A LOT of health and wellness information out there. It can be pretty overwhelming, particularly if you are looking for a quick fix or a silver bullet, but there is no quick fix. Committing to your good health and to your self-care is part of a life-long journey. Why not enjoy it? 

Good health and wellness doesn’t mean turning your life upside down. Developing a neurosis around food and exercise and "suffering" day in and day out is NOT the way to get healthy. Getting healthy is more about creating the time and space to look at your health differently and then setting up new patterns of self-care that work for you, not against you. 

THERE IS NO ONE SIZE THAT FITS ALL when it comes to self-care.  Slow down and Take the time to figure out what is right for you. Everyone is different. What works for another doesn’t mean it will work for you. 

Try to look at healthy choices as positive changes that you are in control of and not as punishments. Healthy choices come loaded with rewards - like happiness and energy and all sorts of warm fuzzies - that keep you pointed in the right direction, towards Healthy and Happy and Strong.

It’s always a little rough-going at the start as you get used to changes but don’t worry, those "early days" soon pass. Once you get in to the rhythm of it, feeling good is a whole lot of fun.  

If you're not exactly sure why you aren't feeling so good, then “press pause,” assess your life, and make some realistic changes where you know you can succeed. Did you know you can make yourself healthier in a matter of seconds? Yep, just by making that first positive choice. From there on, it’s just one healthy, happy choice after another. SMALL changes lead to HUGE improvements in your health and happiness, one step at a time. Take the slow road and enjoy the journey.

The slow approach to your health will give you time to monitor the impact of changes and figure out what works best for you. Only you know what makes you feel good and strong. Below are some “Slow Road” tips on how to "JUST UN-DO IT" from Good Girl Go.

PATIENCE

Give yourself the gift of Time. You deserve it. Good Health is not a quick fix so make sure to keep your expectations in check.

It takes a long time to get UN-healthy. Getting healthy can take a long time, too, but don’t be put off by a timeline: you really can enjoy the journey to wellness, especially when you take the slow road.

Savor the practice of getting to know your body, and indeed your soul better - one step at a time.

CHIP AWAY AT THINGS TO BUILD THEM UP

Focus on possible root causes, one at a time – your diet, your stress levels, your sleep patterns, your spiritual practices and your exercise routines. Don't overwhelm yourself by making too many changes all at once. Focus on one area and “JUST UNDO IT.” Experiment by adding or taking things away. Keep a journal and note what you eat and when; how you sleep and when; how you feel physically and emotionally...and don't forget to write about your poops, too. ;) 

POWER UP and POWER DOWN

TOO MUCH STRESS or NO STRESS AT ALL? Balance your ‘power ups’ with your ‘power downs’ so your body can stay aligned with a natural rhythm. You might love your go-go-go non-stop rhythm because it’s so thrilling. You might not even feel stressed-out because you totally love what you’re doing…and that’s a great thing. Don’t ever give that up. Having a passion for whatever you’re doing is soooo important, but it’s equally important to balance that passion with some UN-wind time every single day of your life. You’ll still get everything done - probably even more - because you've given your brain a chance to re-charge so that it isn't in a constant state of overload.

No Mojo? Stress build up is often a leading cause of No-Mojo.  If you've lost passion for what you are doing in your life and you can't find your get up and go-go-go, then don’t beat yourself up. Just take a deep breath and dive in! Start chipping away at possible causes with the aim to figure out what's bringing you down. From there, you can talk to your doctor about what you need to put the go-go-go back in to your spirit. 

JUST UN-DO IT 

Find some things you love to UN-do and enjoy giving your body and brain a chance to re-boot and balance out while making room for Meaning and Joy and Gratitude to grow in your life. 

JUST UN-DO IT with Good Girl and try to UN-do with some of these things:

• Get on up! Get away from your computer and shake it up, baby! Allow for some wiggle room for your legs and butt every hour throughout the whole day. This can be done alone, with friends or with your dogs - see below for inspiration ;)
• Take a breather from your mobile phone. Turn off your mobile, leave it in the car or in your desk or in your purse for a few hours. Check your messages every 1-2-3 hours, whatever you can manage without going into withdrawal. Anything is better than touching it, poking it, and staring at it every 5 minutes. Go and get some work done, already!!
• Go for a walk. Every day. Look up at the sky. Spin around slowly and see what’s all around you.
• Cook your own dinners in one big pot. There will be less clean up and more left-overs. 
• Bring your own lunch to work – this is one of the healthiest changes you could ever make in your life. Know what you are eating, and enjoy the act of nourishing your body and soul.
• Bake something – everyone loves the smell and taste of home-baked anything. If you haven’t graduated beyond Duncan Hines, don’t stress over it, but it’s probably time to push yourself a little further and discover how easy it is to make a home-made muffin or brownie from scratch with organic ingredients [and not so much sugar]
• Turn off ALL screens well before bed-time – 3 hours before going to bed would be a great goal to work towards. If you can’t do it in one go, don’t stress out over it – just take it in small bites. Start by turning off all screens 30 minutes before you usually would for one week and then gradually increase each week with half-hour segments until you’re totally turned off by 8-9pm... and keep those electronic devices OUT of the bedroom.  Sweet dreams, baby!
• While you’re turning all those screens off earlier and earlier each night, do something... nice...take an Epsom salt bath; make muffin batter for the next morning; or read something that is not work-related, something that will either "take you away" or "bring you closer to home." Just taking a step back from it all can give you a broader, refreshed perspective on your life and your family's.
• End the day with happy thoughts and hand-write a card to someone you have been thinking about but haven’t stopped to let them know. DO NOT send a text or an email or an instant message – just take the time to choose a card and pour all those lovely thoughts you have about another human being on to paper and get into the practice of holding a pen and writing, yes, writing – not typing - and go on, Good Girl, lick that stamp!!

Go on, Good Girl, sometimes you've just got to UNDO IT TO DO IT!    

photos courtesy of PDN 

How Food Choices can Lead to Illness: Get The Health Edge with Mark Pettus and John Bagnulo

John Bagnulo

John Bagnulo and Mark Pettus continue their discussion in this latest podcast from The Health Edge.

This week they talk about the fundamental changes in our modern diet over the last 2-3 generations and how those changes are driving the current epidemic of chronic complex disease.

Growing rates of obesity, diabetes, inflammation, heart disease, cancer, Alzheimer’s, autoimmunity are all linked to dietary choices we make. Mark and John will explore the specific role poor quality carbohydrates are playing in disease and a diminished quality of life.

Mark Pettus

Tune in to you and Tune in to the podcast link below for top tips on self-care, what foods to avoid and why. Conventional wisdom to "eat everything in moderation" just doesn't work in this day and age.

If we were working out in the fields haying all day, it might still apply - but we're not...we're sitting at desks, behind steering wheels, stressed out and eating the wrong things.

It's time to CUT.IT.OUT. Listen to this helpful podcast to understand how and why to make some simple but profound changes to your diet.

To accompany this discussion, Mark's lecture Understanding Metabolism from the BHS Creating Health and Wellness series provides excellent additional reference. 

Coconut Love Bombs from The Candida Diaries

Amy Huebner is a really great cook. She’s also a health coach spreading the word about how to make healthy choices in our diet. Her website the Candida Diaries offers great advice as well as delicious recipes. Amy makes Fire Cider right here in Massachusetts with her husband Dana. She’s a Good Girl, for sure, and I've written about her story and how she kicked candida's ass in "Beauty and the Yeast".

She has come a long way working through the debilitating illness of Candida Overgrowth Syndrome and has learned a great many things along the way to wellness. She shares her knowledge with others so that they, too, may heal. Check out her website and her amazing little cookbook and have some fun with recipes such as “Coconut Love Bombs,” “This recipe Will Get You Laid,” and “Saucy Sauce.”

The prevalence of candida overgrowth in our guts is growing and growing...In 2009, Kim Evans writes in the Huffington Post that an “estimated 90 percent of the population has a problem with candida overgrowth, although most don't know it”; in 2010, Mark Hyman asks “Is Hidden Fungus making You Ill?”; in 2013, Mind Body Green offers up a list of Ten Signs You Have Candida Overgrowth; and in 2015, for those who doubt the existence of Candida Overgrowth Syndrome, ground-breaking research and scientific evidence can clarify the grey areas.

Candida overgrowth results from poor dietary choices, high stress levels and not getting the exercise we need. Proliferating candida yeast burrows into the lining of the gastrointestinal tract, damaging it and leading to Leaky Gut - where the body absorbs chemical substances from living candida as well as toxins from dead candida. It wreaks havoc system-wide as a body fights the candida off, creating chronic illness alongside such symptoms as fatigue, muscle aches, and brain fog.

Photo courtesy of Coconutoil.com 

Isn't it nice to know that eating a Coconut Love Bomb can aid in a body’s war against Candida Overgrowth? Amy explains why and gives you the recipe. Go on, Good Girl, get your love bombs on ;) 

Almond Joy

Photo courtesy of the adorable Road to Less Cake

I now love almond milk thanks to a recipe I found on nutritionist Kathie Madonna Swift's website.

For a delicious breakfast smoothie or snack, I prepare my own almond milk using the recipe below. I then add 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon.

Soaking the almonds overnight in water is a must, but I don't bother to strain them with a cheese cloth. While I like the chunkier texture, not every one does.

I didn't know why almonds should be soaked so I emailed Kathie Swift and asked her why. She explained that "Almonds have toxic enzyme inhibitors which protect them from sprouting too soon. By soaking almonds you release these inhibitors and allow the almonds to begin the sprouting process. A sprouted nut additionally provides extra nutrients and soaking them greatly aids our ability to digest them."   

Now, that's a swift reply! Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know.  

Almond Nut Milk recipe by Chef Caroline Nation

This is a FODMAPs - Foundation Recipes [Click here, if you'd like to learn what a FODMAP is.] 

Fresh homemade almond milk is easy to make from scratch. Use your homemade almond
milk in smoothies, shakes and soups if you like.
Servings: 3 cups
Prep Time: 5 minutes plus soaking time
Ingredients

• 1 cup raw almonds
• Water for soaking nuts
• 3 cups water
• ½ teaspoon vanilla (optional)

Preparation
Soak the almonds in water overnight or for at least 6 hours.
Drain water from the almonds and discard. Blend 3 cups water, almonds and vanilla until
well blended and almost smooth.
Strain the blended almond mixture using cheesecloth or other strainer.
Homemade raw almond milk will keep well in the refrigerator for three to four days.

Variation: Once coconut milk is made, add in blender 1-2 tablespoons of organic coconut oil, a ripe organic banana or two [not over-ripe or under-ripe], and some organic cinnamon. 

FODMAPs: For Healing Your Gut

Lately, I've been hearing a lot about FODMAPs. What the heck is a FODMAP anyway? To learn more, I visited nutritionist Kathie Madonna Swift's website. Kathie lives and works right here in Lenox, Massachusetts as a registered dietitian nutritionist in the field of integrative and holistic nutrition. She is one of the many trusted health and wellness super-stars that "we locals" are lucky to know. 

Kathie is the Education Director for Food as Medicine, a professional nutrition training program for physicians and other healthcare givers and a lead teacher in the Healthy Living programs at Kripalu Center for Yoga & Health in Lenox, Massachusetts.   Her message is clear and simple: Whole Foods. Whole Person. Whole Life. If anyone could explain FODMAPs in a clear and concise way, then it would be Kathie. Sure enough, Kathie offered up a straight-forward explanation and my eyes didn't glaze over once. Here's a snippet...

Developed in 2005 by researchers at Monash University in Australia, “FODMAPS” is an acronym for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols -- types of carbohydrates that are difficult to digest and become fermented by bacteria, causing bloating and discomfort. 

FODMAPs is an elimination diet plan for digestive distress specifically designed to identify food triggers that cause digestive symptoms such as bloating, gas, and abdominal pain. If you're suffering from any of those things, check out the really helpful FODMAPs diet & meal plan and download it from Kathie's site. It's a concise, informative print out that provides lots of great recipes, too. As with any diet, make sure you check with your doctor or nutritionist to make sure it's right for you.

FODMAP refers to certain foods that exacerbate bowel symptoms. A low-FODMAP diet eliminates or minimizes these foods and can be particularly effective in healing and alleviating symptoms while the autoimmune component of a disease is brought under control. While I am enjoying greatly improved health and sustained pain management as a result of all the changes I have made to my life and to my diet, I still suffer debilitating flare ups of fibromyalgia. They are random episodes and I don't yet know what sets them off. My journey to wellness is not over yet. As part of effective self-care, it's critical to keep exploring the clues my body sends out in order to find answers. FODMAPs presents a new perspective when translating dietary choices and patterns.

The FODMAPs food list is divided into three columns - AVOID, LIMIT and ENJOY. I've spent years reducing-eliminating most of the foods in the 'avoid' column so it was not a scary list to me, but I can see how it could be daunting for some one starting at square one. The reassuring news for anyone starting out is that self-care has to start somewhere. With the help of a good doctor or a nutritionist, the first step can be less scary. The first step is always the biggest, scariest step [leap], but it's that first healthy choice that leads to more and more healthy choices and ultimately, to your good health. 

You will be surprised by what you can and cannot eat on the FODMAPs Diet. Good Girl is no stranger to taking things out of her diet, but was completely surprised to learn what could be added back into it - Brie, Camembert and Cheddar cheeses!! but I didn't dive back into cheese. Instead, I set my focus on some new food "suspects." I admit, it was a little heartbreaking to see some really healthy things on the FODMAPs list of foods to avoid. Asparagus, celery, garlic, leek, and onions are all in the HIGH FODMAPs foods to avoid. Yikes, I eat these foods ALL the time.

Broccoli and Brussels sprouts are on the list of items to limit and I've always gobbled them up, too. Yet, for the past month, I have successfully managed to avoid them all. How I managed to do that in January - the height of soup season in New England - I will never know, but has my bloating gone down? YES. Absolutely. I've also added two sixty-minute cardio TK-Fit classes each week for the past month so I can't say for sure if it's all down to FODMAPs. I reckon it's a combination of the two in addition to all the previous life changes I have made over the years. As always, I will keep an eye on this and discuss it with my doctor, but for the moment it looks like a Cardio + FODMAPs is a step in the right direction. 

Sometimes, you've just got to keep chipping away at things so that you can build them up. Go on, Good Girl, build yourself UP!