General – Page 6 – Restorative Life

Self-Care during the Holidays

The best way to enjoy the hustle and bustle of the holiday season week after week is to make a commitment to self-care and restorative practices. This is true all year, but especially true when the calendar is suddenly bursting with holiday lunches office parties, family gatherings; not to mention the assortment of traditions that must be adhered to. While it’s exciting and festive, it can also all feel overwhelming.

Restorative practices are ‘filling up the tank’ on the journey through this festive time of year and shouldn’t be considered optional. We must make opportunities to restore our energy to continue at the same pace or we will end up running on an empty tank. When a car drives faster or greater distance, it requires more fuel and more maintenance to carry-on or end up stalled in a ditch. Self-care preferences will vary from person to person. The one caveat is that they won’t work if you don’t do them!

Here are some tips to get through the season in stride:

Mark it on your calendar just like any other commitment. You wouldn’t plan a trip without booking a place to sleep each night and some dinner reservations along the way. Don’t go through the holidays without booking yourself some time for restorative practices.
Identify what works best for you to restore your energy and vitality. Do you like to snuggle up with a mystery novel and a cup of tea? Enjoy a bubble bath? How about meditation, journaling, a massage, working on jigsaw puzzle, playing music, or watch favorite TV with a family member.
Do one thing at a time. Studies show that multi-tasking doesn’t really work and ends up taxing our brains even more in the process of shifting back and forth from one talk to another. The best way to make progress is to go through the list, focus one just one item, and then continue on to the next item.
Stay positive. When you notice that your mood is shifting from the positive enjoyment of the season to feeling burdened, frazzled, or frustrated, that’s a sign that it’s time to schedule in some self-care.
Say “NO”. Know yourself. Does socializing energize you or drain you? If you have more introvert tendencies and are exhausted after parties and big get-togethers, then protect yourself. Plan to make a brief appearance or don’t go at all. Find ways to connect with friends and family in smaller more intimate situations.
Make gratitude a daily practice. Studies show that those with regular gratitude practice are more content with their present life situation. We don’t actually need all that stuff that the retailers tell us that we need anyway. Discover contentment in the present moment.

Don’t bail on the basics: Sleep, diet, movement, stress management are essential.
SLEEP – There is a natural tendency this time of year to more sleep as the nights get longer and darkness comes earlier. Allow for adequate sleep and even naps when there are a lot of nighttime events that interfere quality sleep. (Click here to read more about sleep.)
DIET – Ok, this one is super extra tricky during the holidays, but it’s really important. The challenge is magnified because the traditional treats that we enjoy this time of year are specifically related to the comfort and coziness that we feel and often trigger memories of delight from our childhood. (Click here to read more about holiday traditions.) As much as possible, choose nutrient dense foods with plenty of proteins. Avoid too many sweets and highly processed foods. I can’t sugar coat the fact that sugar is the enemy for optimal health and vitality. Consumption of sugar and highly refined products leads to inflammation, so don’t overdo it. Furthermore, since they share the same receptors in the body, when sugar is consumed, it hijacks the vitamin C absorption, weakening the immune system. (Click here to read more about the importance of Vitamin C.) Seasonal fruits like mandarin oranges, figs, and dates are a great way to enjoy some sweetness without contributing to the mal effects of sugary treats.
MOVEMENT – An exercise routine is often the first to go when the going gets tough and the weekly schedule is filled up. You may not be able to manage a one hour zumba class, but don’t ditch it all together. Park further away from the front door and enjoy a longer walk to get the shopping done. Walk around the block after dinner or go for an ice-skating session. Hit the dance floor at the holiday parties. When at home, stand and do some arm circles, twists, jumping jacks when watching tv. Get creative and find a way to squeeze in a few minutes here and there whenever possible. (Click here to read more about movement.)
STRESS – We all know by now that stress is bad, but it’s actually REALLY bad. When we are under continual stress, vital body functions like digestion and restorative sleep are put on hold and don’t work properly. Stress simulates an emergency and in order to allow the ability jump up and flee if necessary. Stress drains electrolytes and nutrients in the body very rapidly. If you remain under continued stress with deadlines and expectations of the season, be sure you are getting enough electrolytes to support all of the body systems. (Click here to read more about electrolytes and best sources.) Maintaining restorative practices each week will further support reduction of stress levels.

Finally, while you are out and about enjoying the tasty offerings of the seasons, remember that the first restaurants were for travelers. The word restaurant comes from the French word restaurer, which means to restore. It’s simple and thrilling to dive into the variety of activities celebrating the holiday season. It’s also important to remember to refuel and restore ourselves so we can continue to sparkle.

Oh Autumn, a season to behold!

Life starts all over again when it gets crisp in the fall. – F. Scott Fitzgerald

Sweater weather, scarf season, pumpkin spice lattes, apple cider, scarecrows, cozy blankets, piping hot soup, scattered leaves, bold colors, blustery days – oh Autumn, a season to behold!

Autumn is a transitional season that encourages, and even requires us to be in the present tense. The nights become longer and cooler; and bit by bit the coolness drifts into the days. While it’s easy to long for the easy-going days of summer or think ahead to the upcoming winter and a big holiday season the enchantment really happens in the here and now because its so fleeting. Every day looks completely different. Look around and you will discover new colors, new dimensions and spaces appearing in the landscape. Harvests and rituals unique to the season insist that we pay attention or they pass us by. Back to school, pumpkin patches, persimmons, and cranberries come around only once per year; you snooze, you lose.

Autumn is bold and colorful and messy. It inspires feelings of coziness, melancholy, and nostalgia in one minute; and like any transition; discomfort, annoyance, and frustration the next. If summer represents fullness and carefree possibility, autumn begins to strip that away one day at a time. And unlike spring when we witness the adding to fill the void of winter, in the fall we are taking away. It requires that we reflect, let go, and move on. It almost seems “harder” than the other seasons, but it both tricks us and treats us into thinking otherwise because its all feels so magical.

All of this transition leads to transformation. Grapes are crushed into wine. Pumpkins are carved into jack-o-lanterns. Squash is roasted and puréed into soup. Pies and ciders and muffins and many treats are created from the bounty of apples. And with the harvest, the pruning begins allowing for a new cycle. It’s time to remove the blossoms that have wilted and the over-ripened fruit that has made the branches sag. The beauty is that despite the loss and the change in physical appearance, the essence remains. Just like all other life, we too must consider what needs to be pruned in our lives so that the best self can flourish in its essential beauty.

For many, autumn conjures images of leaves. On the coast of California, intermingled with the palm trees, there are a few token trees that change colors and shed. Now, living in the UK, I am experiencing the season on a whole other level with all of the senses. It is truly remarkable and proves that there is so much complexity to discover with fall. The leaves are fascinating for a variety of reasons. Obviously, they change colors and they fall, but that’s just the basics. The trees seem to have personalities and preferences. Some trees are early adapters. They got the memo. The leaves change colors and drop to the ground quite quickly. Some trees play it safe. They drop a few leaves, but plenty remain just in case it doesn’t work out. Other trees resist and linger. They are pretty comfortable with full branches, what’s the big rush? The wind plays a supporting role throughout it all alternating between steady breezes and angry gusts encouraging all towards achieving the ultimate purpose, going through the transition and leaving the bare landscape of winter.

It’s interesting to observe that the fallen leaves can never really be contained and freshly swept up ones are quickly dispersed by a sudden blast of wind. They swirl around on the front porch, they blow into hallways; they end up in odd places like under the sofa or in a shoe or a backpack and even on the train or in the car. Nature is going through it’s own release process, but the leaves never disappear all at once, they linger. Most of them eventually get cleaned up as winter sets in, but there are those sneaky ones that stick around in the garden and make themselves known long after they should have already been gone. It’s like the proverbial onion; as we release things in our life that no longer serve us, we peel away layers that keep coming back in different forms. Sometimes even disguised in a kaleidoscope of playful colors, like the leaves.

The falling of the leaves in autumn is far from a cut and dry process and teaches us that we should not expect that releasing things in our own lives would be either. It can take time and repetition to sever the wilted and over ripened areas that hinder developing into our best self. Enjoy this precious season one day at a time. Indulge and allow the process. When a blustery day knocks you off your feet, consider it a message that you may be holding on to something that’s weighing you down. It’s time to let go and shed what we no longer need. Take a lesson from the season and have fun with it, make that release a colorful and delightful celebration, and don’t forget the whipped cream and marshmallows on top!

Eckhart Tolle in London

The primary cause of unhappiness is never the situation, but your thoughts about it. Be aware of the thoughts you are thinking.
-Eckhart Tolle, A New Earth: Awakening to Your Life’s Purpose

It’s not often spiritual leader Eckhart Tolle turns up for a talk in London. When I found out about it, the show was sold out. Determined to attend, I checked back every day on the off chance that more would be released. I was rewarded during the second week with a standing only ticket up in the gallery of the Royal Albert Hall.

The four-hour ‘Awakening Consciousness’ event began at 5:30 on a stormy evening. Dark clouds had been accumulating and circulating around London throughout the afternoon. Any doubt of his connection to universal consciousness was released during the opening minutes when a massive thunder and lightning collided causing vibrations to ripple through the hall just as he just shared that, “the deeper dimension of consciousness is the greatest thing that can happen in your life.” Even in the warm, dry shelter of the grand scarlet painted hall, we were powerfully and dramatically reminded of the presence of Mother Nature.

Eckhart Tolle sits simply at the center of the stage in an armchair, no reference notes, and just speaks as if a stream of enlightened consciousness is emanating through him. The sell-out crowd comes to a hush taking in and contemplating every word. He speaks slowly and pauses frequently allowing space to consider the deeper meaning of what he is saying. He portrays the idea of a space existing between words and between thoughts and forces us, the audience, to sit in the discomfort of that space on more than one occasion.

While he is serious about his purpose to lead others to a higher consciousness, he maintains a balance of wisdom and humor throughout the evening. For example, he recalled having attended a performance at the Royal Albert Hall when he was younger living in London. He mused that those seats way up in the hall and in the gallery provide a much greater perspective of the space. A laugh erupted from the crowd while those of us in the proverbial cheap seats (…if only there had actually been seats!) considered the alternate perspective of our physical location during the program. Even the humorous moments carried the thread of consciousness.

Always returning to the necessity to be and to live in the present moment, he conveys a message of universal spiritual themes such as the ego, compulsive behavior, and sources of unhappiness, enhancing the lessons with references and stories coming from Judaism, Christianity, Buddhism, mythology, Hindu philosophy, and ancient scholars. Maintaining consistency with his books, The Power of Now, and A New Earth: Awakening to your life’s purpose, the message spiraled through broad subjects in an attempt to provide a tangible explanation for something as intangible as consciousness.

“If you are trapped in a conditioned energy field you are condemned to perpetual dissatisfaction.”
Much attention focused on what he calls the “conditioned mind” and the “collective conditioned mind”. This is related to one’s dependence on external factors to achieve life satisfaction, and extends to the degree to defining one’s own identity by external markers. This can be anything from social status to material possessions to career achievements and the like. He suggests that what we have come to define as “the problems of our lives” exist in the mind and we become imprisoned by them. The real problem, he explains, is that we have become too attached to the thoughts and are conditioned to believe that those thoughts are the truth. The goal is to separate the thoughts and conditioned ideas from the reality of the present moment. The result will be a greater sense of ease in life by detaching from the thoughts and opinions that have been weighing us down.

“The situation did not create the unhappiness, it was the narrative about the situation that triggered you, put you in a state of reaction and at the mercy of the external situation.”
As he develops this theme, he uses the example of rain to clarify. Modern weather forecasting and conversations about the weather have led many of us to be conditioned to have an opinion about the rain, which will often be negative. Words like dreary, icky, dreadful, miserable, awful, grim, lousy, and so on are used to describe rainy days. Here in London when reading the Evening Standard distributed free to commuters as they head home after work, the weather forecast includes icons. A tidy pile of poop is the icon for a rainy day. But what if we take away all the judgment and conditioning about the rain? Then, it’s just rain. Ultimately, rain is as important to life as sun. The real problem is that we are carrying around preconceived notions about nearly everything we encounter and experience as we go about each day. One’s mind has been conditioned based on individual experiences, family situations, cultural, gender, and generational customs. These greater forces are considered extensions of the mind and also of what Eckhart Tolle calls, “the collective mind”. He warns to be careful with devices because they are an extension of the mind and have very addictive potential. We will become more conscious when we are able to recognize how our thoughts interact and interfere with the reality of the present moment.

During the midway point of the evening, we are all led through a thirty minute meditation by Eckhart Tolle’s partner Kim Eng. Already silent, we become still as we are instructed to close our eyes and focus on the breathing. As we enter deeper in to the meditation, we focus on various parts of the body while maintaining connection to the breath. Minute by minute there is a detachment from the mind. When the experience is complete, I am stunned that the time has already passed. I even check my watch to confirm that it had really been half an hour. I feel relaxed and peaceful with a shift in the perception of time. Following a brief intermission and Eckhart Tolle returned for the final segment.

“Become aligned with the present moment because that’s all you even have.”
Present moment practice involves perceiving the world around you without labeling the world around you. Just allowing things to be. Once there is a thought or a judgment it is very likely to attach to the ego where it will proceed on a tumultuous journey of the need to satisfy the appetite of the ego. He illustrates that Narcissus fell in love with himself and became very unhappy. The ego needs to feel superior. In this sense, any situation and thoughts about that situation create the potential to become possessed with a sense of victim identity. This is incredibly toxic and will only lead to discontentment. Through awareness, one is able to transform worry, irritation, aggravation, anxiety, judgment, misery, and all this mental commentary to peace.

“Essence identity is not something you need to get, it just is.”
Eckhart Tolle discusses the “Deep I am”. Through meditation and awakening one discovers that consciousness is not something that you can “find” because is it already there. He describes most our lives as the ripple of a wave at the surface of the ocean that is reacting to its environment. That ripple is connected and one with the depths of the ocean and by going deeper there is stillness and peace. Babies and very young children are examples to us. A one-year old is simply aware and taking it all in. We all have the potential to connect to source energy and connect to the essence of self.

With his closing words, he thanks the crowd, stands briefly, and leaves the stage. As I make my way home on the dark, rainy night, I notice that yes, it’s raining, and really it’s just that, the state of the present moment.

Vitamin C – We need plenty of it for optimal health

Vitamin C – a simple support towards optimal wellness

The season is changing and it’s time to dig out the sweaters and scarves. For many of us it’s also time to pay a little extra attention to bolstering our immune systems and ‘sweater weather’ and ‘cold & flu season’ tend to be synonymous. Most of us learned as kids that vitamin C is good for us when we’re sick. Let’s dig a little deeper. Turns out Vitamin C has the potential to prevent a lot of sickness.

We learned in history class that scores of seaman died of scurvy during the Age of Exploration brought on from vitamin C deficiency. Symptoms of the disease are described in detail in literature and provoked a great deal of suffering. Physical symptoms range from the breakouts on the skin to inflamed gums to the small arteries of the cardiovascular system and oxidative stress from lack of vitamin C leads to a complete breakdown of the central nervous system. The British Navy discovered that citrus fruits could prevent this suffering as early as 1753 which resulted in British sailors being called ‘Limeys’ because they nourished themselves with limes collected during their travels. It wasn’t until 1912 that vitamin C as we know it was discovered and then isolated more than a decade later in 1928. In 1937 a Nobel Prize was awarded for further research related to Vitamin C. The connection between Vitamin C and the common cold drew attention from 1970 and in the late 1980s an inverse relationship was shown between vitamin C and cancer. While most animals’ biology allows that they are able to produce their own vitamin C, humans, other primates, and guinea pigs depend on external sources.

Vitamin C is a water-soluble vitamin found in fruits and vegetables It exists in higher concentrations in citrus fruits, kiwis, bell peppers, and rosehips; however, many fruits, vegetables, and sea vegetables contain some vitamin C. Vitamin C is known to boost immunity and is also responsible for a vast array of cellular functions. It plays an important role in the synthesis of hormones and neurotransmitters. Vitamin C is responsible to combat fatigue, stimulate iron absorption, and maintain healthy gums. It is required for recovery of the muscular and skeletal systems including muscles, bones, tendons, and ligaments and to integrate collagen and vitamin E in skin cell recovery. Furthermore, it accelerates wound recovery and plays an important role in the metabolism of bile and acids which effects blood cholesterol levels and gallstones. Studies have shown that adequate vitamin C may play a role in stroke prevention, decrease risk of developing diabetes, and protect against memory loss and cognitive decline. There is virtually no system in the body that is not supported by vitamin C. For optimal health and wellness, vitamin C is an important piece of the puzzle regardless of specific goals and conditions.

The body is only able to store a certain amount of vitamin C at a one time and it is continually being used while as a part of functions described in the previous paragraph. This metabolism happens at various rates depending on lifestyle circumstances, specifically levels of stress. Many of us already know that increased consumption of vitamin C accelerates recovery and healing from wounds and viruses. Interestingly, Dr. Nasha Winters and Jess Higgins Kelley share in The Metabolic Approach to Cancer that vitamin C is considered the “most important vitamin involved in adrenal metabolism. The more cortisol is produced, the more vitamin C is used by the body, which is why people often get sick after a stressful event.” They advise that vitamin C be consumed several times a day during periods of high stress. This suggests that anyone with unusual amounts of stress in their lives due to parenthood, sports training, job expectations, financial concerns, grief, discontentment, and so much more can lead to vitamin C depletion and physical and mental health consequences.

Upon further investigation, Winters and Kelley explore biochemical pathway of vitamin C. Most recent research has illustrated that Vitamin C and sugar share a common pathway in the body. Therefore, when there is too much sugar being consumed in relation to vitamin C, the vitamin C may not have the opportunity to be absorbed because the sugar will have hijacked that pathway. The conclude that “sugar essentially negates the immune benefit of vitamin C.”

This causes me to wonder if it’s really ‘sweater weather’ and the change in climate that triggers the parallel ‘cold&flu’ season. Is it possible that we are more stressed once summer vacation has concluded and we are back into a more rigorous routine? Instead of the freedom and fresh bounty of summer, we become relegated to packaged snacks while on the go and in the office. How many of us have found ourselves under the weather following indulgent holidays like Halloween, Thanksgiving and Christmas? Imagine the brutal combination of stress and holiday treats and lack of sleep for many students and workers facing deadlines before a holiday.

Stay healthy and keep the immune system strong with vitamin C this season by consuming plenty of fresh fruits and vegetables and limiting intake of sugar and other processed foods. The fresher the produce the greater amount of nutrition it will provide.

A simple Google search will link to lots of interesting information about vitamin C. the following books and articles provide information about Vitamin C and other essential nutrients:
-Deep Nutrition by Dr. Catherine Shanahan
-The Metabolic Approach to Cancer by Dr. Nasha Winters and Jess Higgins Kelley
-https://www.bbc.co.uk/news/uk-england-37320399
-https://www.sciencelearn.org.nz/resources/1690-vitamin-c-history-timeline

Top 10 Essential Oils for the Summer

Summer is quickly moving into full swing with vacations and day trips and summer camps and family gatherings and so much more. Here’s a quick reference of useful essential oils for the warm, active months. Everyone will have their own preferences and these are the top oils that I make sure to pack in my luggage when we are off on summer jaunts. Of course, there are so many great oils to use during the summer, but like everything else, we have to choose carefully and pack the ones that get our families through the basics each day.

Be sure you to medicinal grade oils to get the desired results. Pure, medicinal quality essential oils are complex molecules that carry a great potential for healing.

Any serious medical condition should be treated by a doctor. The oils suggested in the following list have been researched and are commonly used in a variety of healing traditions around the world.

# 1 – On Guard Immunity Blend

This useful blend supports strong immunity, which is essential when traveling on airplanes, swimming in public pools, staying up late, and maybe eating too many treats.

Rub on the bottom of feet in the morning for an immunity boost for the day. Can also diffuse or take 1-2 drops in a small glass of water.

On Guard also comes in as a convenient and non-toxic hand sanitizer and tasty toothpaste.

#2 – Peppermint

Dilute with a carrier oil to promote cooling of the body when it gets too hot outside.

Inhale and rub on the bottom of feet first thing in the morning to minimize jetlag.

Inhale for a burst of energy and to promote alertness to get through the long summer days.

#3 – Lavender

Rub on the temples or back of the neck to promote restful sleep.

Diffuse in a room for calming any time of day.

Use on mosquito bites to decrease swelling and prevent infection.

Dilute with a carrier oil to provide relief from sunburn.

#4 – Melaleuca/Tea Tree

This is a powerful oil containing anti-viral, anti-bacterial, and anti-fungal properties. Uses include for sunburns, exposure to nail fungus during pedicures, natural mild insect repellent, and antiseptic for abrasions.

Dilute with carrier oil and be careful not to apply full strength oil to open wounds.

#5 – Deep Blue Rub – soothing blend

This blend includes camphor, wintergreen, and helichrysum and other powerful oils to relieve muscles aches and pains

What would summer be without sore muscles after hiking, swimming, kayaking, playing baseball, volleyball, surfing, walking around cities and through metro tunnels, and so many other activities?

Apply directly to areas of muscle and joint discomfort. This is also a great blend just to rub on tired feet at the end of the day.

#6 – Serenity Restful Blend

This blend smells so good instantly makes me happy. It promotes relaxation and deep restorative sleep. Add a couple of drops to a cotton balls and put it under the pillow. Add a few drops to a bedtime bath or diffuse in the bedroom in the evening. This restful blend can be especially helpful to help the kiddos unwind when they’ve had a very stimulating day.

#7 – Balance Grounding Blend

This earthy blend is useful for managing stress levels. It can come in handy when feeling a sense of overwhelm and it helps to bring harmony to the body and the mind. In my experience this support is most welcome when sharing close quarters in a hotel, having houseguests, or being a houseguest.

Rub on wrists and inhale, rub on bottom of feet, or diffuse in a room.

#8 – DigestZen Digestion Blend

I always keep this one on hand for any sort of tummy issues. Supports digestions and relieves discomfort from nausea, gas, diarrhea, constipation, and even motion sickness. DigestZen also controls digestion and other symptoms that occur after eating rich foods and drinking alcoholic or sugary drinks.

Rub directly on the stomach area and it absorbs through the skin. Alternately, take 1-2 drops with a small glass (I use a shot glass) of water.

#9 – Breathe Respiratory Blend

This blend combines eucalyptus, laurel, cardamom, peppermint and more to promote open airways and provide relief from allergies and asthma.

Inhale the oil directly or rub the oil onto the chest area.

Add a couple drops to a bath or shower.

#10 – Frankincense

The King of Oils is used to superpower anything when you need an extra boost. Add to deep blue rub for extra muscle support; combine with serenity blend to boost sleep and relaxation; use together with melaleuca to counter bacterial, viral and fungal infections. Mix with lavender for extra sunburn support.

Frankincense promotes healing on a cellular level for physical and mental challenges and encourages peace and calm when energies are overly heightened. Rub into the temples of on the neck and enjoy the feeling of being alive.

Wishing you all healthy, safe, and enjoyable summer vacation filled with new adventures and great connections with family and friends.

For more information about the essential oils products that I use, go to https://www.mydoterra.com/sheilaroconnor/.

Zucchini Soup Recipe

Summer is here! Time to hit the local farmer’s market and fill up on the bounty of the season. Organic, freshly harvested fruits and vegetables are at the peak of flavor and nutrition!

Celebrate the ripe summer produce with this quick and tasty soup. This recipe was shared with me by a friend in San Francisco nearly two decades ago and remains a family favorite. It is easily modified and customized by adding shallots, spinach, kale, leeks, tomatoes, whatever you want to experiment with and have on hand! It can be served hot, room temperature, or chilled.

Zucchini Soup Recipe

Ingredients:
Olive oil
1 small onion, chopped
2 garlic cloves, chopped
1 medium carrot, chopped
2-3 medium sized zucchini (courgettes), chopped into large pieces
1 Liter Vegetable Broth
1 1/2 Tablespoons pine nuts, toasted

2 Tablespoons fresh Basil, coarsely chopped
Freshly ground pepper
2-3 Tablespoons grated Parmesan Cheese (optional)

Salt and Pepper to taste.

Instructions:

Sauté onion in saucepan with olive oil for 3-5 minutes until it starts to become translucent.
Add the garlic and carrots. Sauté about 3 more minutes.
Add the zucchini and stir.
Add the vegetable broth until slightly covering all the vegetables.
Simmer 12-15 minutes until the zucchini begins to soften.
Remove from heat and let cool for a few minutes.
In batches, add the mixture to a blender and puree together with the pine nuts, basil, parmesan cheese and freshly ground pepper.
Adjust consistency by adding more broth or water.
Once smooth, return to saucepan. Add salt to taste and heat to desired temperature for serving.
Garnish with olive oil and fresh basil.

Share with family and friends and enjoy!

Eating a Banana Helps – Electrolytes are essential

When I was younger I experienced rapid heart palpitations that seemed to be triggered spontaneously and without rhyme or reason. This happened for several years starting as a teen. Everything would be normal, then, suddenly my heart would be racing up to 200 beats per minute for as long as two hours. I went to the doctor and had several tests done. I even had to do an overnight EKG with a cassette recorder strapped to my body in an attempt to record an incident. Unfortunately, nothing happened during the recording. In the end, I was told that nothing was wrong, sometimes this just happens, but people have reported that “eating a banana helps”.

I now understand clearly that I was deficient in electrolytes, causing my heart to beat erratically. The doctor was right and eating bananas did help because they are a dense source of potassium, but he didn’t seem to have any idea why. Other foods can help too, and the foods that I craved and preferred during that time were all high in potassium. My body intuitively understood what it needed.

Electrolytes are salts and minerals found in the blood that conduct electrical impulses in the body including sodium, potassium, magnesium, chloride, and calcium. They are essential mirconutrients for a number of bodily functions. The circulatory system is sometimes even be referred to as the heart’s electrical system. When someone’s heart stops, we use electrical stimulation to start it up again. This stuff is important!

Each electrolyte has a particular role and books have been written about them individually, so here’s a brief overview. In general, fruits and vegetables in the diet are great sources of electrolytes.

Sodium or Salt is so important historically that people were once paid in salt, that’s the origin of the word salary. Sea salt and Himalayan salt have the highest mineral content. Salt controls body fluids retention, blood pressure, and muscle functions. Sodium also helps to balance other electrolytes in the body. If you drink too much water without enough sodium/salt, you will potentially flush out important minerals.

Potassium plays an important role in cardiac conduction, bone health, and muscle contractions. Low potassium can be easily remedied by adding potassium rich foods to the diet. Best food sources of potassium are bananas, squash, papaya, leafy greens, oranges, melon, prunes, dates, avocado, kiwi, and coconut water.

Magnesium contributes to nerve and muscle function, supports healthy blood sugar levels, contributes to optimal immune function, helps keep the heartbeat steady, and allows muscles to relax. It can be found in dark chocolate, pumpkin seeds, legumes, nuts, and some fatty fish. Epsom salt baths are also a great source of magnesium absorbed through the skin.

Calcium, as many of us already know, is essential for strong bones and teeth, managing nerve impulses, influences muscle contractions, and plays a role in preventing blood clots.

Chloride helps maintain fluid balance and pH balance in the blood and cells of the body. It is found in sea salt, sodium chloride, and in higher concentrations in seaweed, rye, tomatoes, lettuce, celery, and olives.

Phosphate participates in bone and teeth repair, nerve functions, and healthy muscle contractions. It can be found in high protein products such as meat and dairy and also nuts and whole grains.

In order for electrolytes to do their job, hydration is critical. Be sure to drink plenty of water throughout the day, especially during the hot summer months. Spring water is a great choice because it has it’s own mineral content including important electrolytes. The label on the bottle with show the mineral compositions.

Low levels of potassium, magnesium, and calcium often lead to symptoms and imbalances. It’s important to recognize that the electrolytes need to be balanced and we need all of them. This is especially true of calcium and magnesium in relation to each other and can also be true between sodium and potassium. For example, if there’s too much calcium in relation to magnesium, the muscles will have strong contractions, but have less ability to relax which unknowingly puts us in a continual stress response. This is why it feels so good to soak in an epsom salt bath to relieve sore muscles. Excess calcium can also lead to calcifications in the body, which can occur as fibroids, kidney stones, or benign cysts or tumors.

Symptoms of electrolyte imbalance can include and are not limited to:

Rapid or irregular heartbeat
Nausea
Lethargy
Fluid retention
Chest pains
Muscle cramps
Headache
Fatigue
Weakness

There are specific dietary causes of electrolyte imbalance, and there are also many lifestyle and general health factors that contribute to electrolyte depletion. If you have a lot of stress for example, you will benefit from paying attention to electrolyte intake and replenishing them frequently.

Electrolytes depletion can come from:

Stress
Low-level emotions such as shame, guilt, apathy, fear, anger, grief
Intense physical activity
Drinking alcohol
Poor diet high in processed foods
Antibiotics
Illness
Sweating
Vomiting or diarrhea
Constipation
Eating disorders

If you suspect you may have an electrolyte imbalance, a simple blood test will inform of any deficiencies. If you have severe symptoms and concerns, it would be advisable to discuss this with your doctor. In my case, when my heart would start racing and I followed the informal advice of the doctor to a banana, I would get immediate feedback as my heartbeat regulated quite quickly, although there are plenty of other options to choose from.

Electrolytes are essential for the body’s optimal function and are continually being depleted. Replenish these important nutrients by eating lots of fruits and vegetables, drinking plenty of water, and using high quality salt. Avoid processed foods and commercial electrolyte drinks that are highly processed and full of sugar. Balanced electrolytes will contribute to maintaining optimal bodily functions and attaining good overall health.

Intermittent Fasting (IF) for Health and Vitality

What you need to know about Intermittent Fasting

IF, or Intermittent Fasting, is a popular practice these days and with good reason. In case you are new to the game here, intermittent fasting is extending the period of time between meals each day. So instead of eating during a 12-hour window, from 7 am to 7pm for example, the total hours of eating during the day is reduced to 8 hours or less. For most people this means skipping breakfast and eating brunch or lunch later in the morning or midday.

What are the benefits of IF?

There are a multitude of known benefits to gain from practicing IF on a regular basis and more studies are being published each week. Some highlights include:

IF promotes caloric efficiency leading to enhanced cellular repair. Too many calories too often accelerate the aging process due to constant and excessive caloric energy needing to be processed. This leaves little to no time for digestive, hormone, and other systems to regulate and repair.
IF stabilized insulin levels and can be a tool for preventing and even reserving T2 Diabetes.
IF removes waste material from the cells making it great for detoxing.
IF gives you more energy leading to more productivity!
IF promotes brain health. When the body isn’t occupied with digestion, more resources can be sent to the brain leading to improved focus, better memory, and increased clarity and efficiency.
IF reduces sugar craving and hunger sensations. This may not happen instantaneously, but after practicing over time, there will be noticeable changes.
IF and longer fasting is being used as a part of cancer treatments as studies show it to slow tumor growth and limits the spread of cancer
IF is being studied for protecting against Alzheimer’s Disease and Dementia
IF reduces the risk of obesity promotes healthy weight maintenance.

Isn’t breakfast the most important meal of the day?

This is a tricky one because it’s been so ingrained in our collective psyches that breakfast if the most important meal of the day. That is the power of propaganda my friends. Historically, it was always a common practice to do work upon waking and eat the first meal later in the morning or even midday. This began to change during the era of industrialization when people would be away from home all day and would need to consider meals on the go or kept to a strict schedule.

The real culprit of our flawed thinking traces back to cereal companies in the early 1900s. They wanted to increase sales of the newly available processed food and the marketing began encouraging the masses to consume cereals for breakfast (and even for lunch) because “breakfast is the most important meal of the day.” This article published in the Daily Telegraph in August 2018 explains some of the history of breakfasts and how the Kellogg brothers and lifestyle changes stemming from industrialization changed our collective perceptions of its role in our nourishment.

What time should I eat my first meal?

The word breakfast comes from the two parts, Break + fast. Whatever time is the first time that you eat in the day is when you are breaking the fast from the night before. While it’s more common to practice intermittent fasting with a shortened eating window lasting from midday into the evening, it’s also possible to eat from morning to afternoon, as in from 8am-4pm and then skip dinner. It really depends on personal preference and scheduling considerations as to whether it’s easier to skip breakfast or dinner.

How often should I practice Intermittent Fasting?

Some people have great success practicing IF every day and become accustomed to increased energy levels, easily maintained weight regulation, and reduced cravings. For others it works best to practice IF 1-2 times per week. It is recommended to start moderately and build up as your body becomes more used to it.

Additional benefits of IF

Since IF basically means skipping a meal or two, it’s a great economical option for improving overall health. No need to buy expensive supplements or fancy ingredients, simply don’t eat. You’ll get all the health benefits and spend less money.

Furthermore, Looking at the list of known benefits, there’s no reason that everyone shouldn’t be doing IF at least on occasion to support health and vitality. At the end of the day, it’s a very low-risk experiment. Head out in the morning with either a packed meal or a plan to grab food whenever you get hungry. Since everyone is a little different you’ll need to try it to see how it works best for you and your lifestyle and routines.

Where can I get more information on Intermittent Fasting?

IF is so popular that a will get a full download from a simple Google Search and there are even Facebook groups dedicated to Intermittent Fasting. Dr. Jason Fung is considered to be an expert on Intermittent Fasting. He has written several books and articles and also has videos available online to learn more.

When should I start Intermittent Fasting?

Start anytime, but I suggest starting on day that you are very busy and occupied with plenty of tasks. It’s much easier not to think about eating when there is a lot going on and many distractions.

21-Day Primal Challenge

It’s that time of year again that I feel ready for a reset. One of the keys to my sustained success with maintaining a healthy diet is by having periods throughout the year that I really focus on what I’m eating and paying attention to how my body is feeling. I used to do it just once a year in a longer chunk in January, but in recent years, I’ve been doing it several times a year for shorter periods of time. While a four-week or six-week program can seem daunting at the get-go, twenty-one days somehow feels a little more manageable and able to complete the course. The good news is that 21 days is long enough to make some changes in habits and be on the path to even bigger shifts toward your ultimate best self.

Let’s face it, we all know what we need to do and I know for me the more I spend focused time doing what I “should” be doing, the more that becomes the default in terms of daily choices related to food, movement, sleep, technology, and more. Knowing what to do isn’t good enough and isn’t going to give any results. What’s lacking for so many of us is DOING it. Have you been wanting to make some changes in your diet and lifestyle habits? Are you feeling sluggish after a long winter with plenty of comfort food? Want to feel fresh and energized for the long days of summer? Starting May 1, I’m offering a Free 21-Day Primal Challenge.

Join me for a Free 21-Day Primal Challenge starting May 1!

During the course of the 21 Days, you will receive daily emails exploring a variety lifestyle aspects including movement, diet, technology, sleep, stress, sunlight exposure, and much more. You will learn the foundational tenants of Primal Health (aligns very closely with Paleo and also referred to as Ancestral Health). You will have an opportunity to see for yourself how this lifestyle supports our vitality and wellness based on science like biochemistry, molecular biology and nutrition; and is not really a “fad diet” after all. There’s a reason athletes, actors, CEOs, and celebrities and opting for primal, paleo, and keto diets (you’ll learn more about the nuances of these during the challenge.) Even the Queen of England is said to “sometimes go paleo”. While the Queen is not on a low-carb diet, she avoids starches when dining alone. “No starch is the rule,” said McGrady. “No potatoes, rice or pasta for dinner. Just usually something like grilled sole with vegetables and salad.” (Link to article here.)

Truth be told, many years ago a close friend of mine was on a similar Paleo challenge with her gym. That got me curious. I went to the library and got a book to learn about it. Once I read about it, I decided that I couldn’t make all of those eliminations in my diet and I promptly returned it. As time went by, this diet kept coming onto my radar until eventually our family had some mental health issues that needed to be supported and we decided to give it a try. Fast forward to now, I’m certified as a Primal Health Coach and spent the last few years researching and learning why this works and how we can continue to improve our vitality each and every day. I have a vision to share what I’ve learned so others can experience to vast array of benefits available to us all.

This program reaches far beyond weight loss and I consider it to be a lifestyle program. This is about feeling good, feeling strong, reducing inflammation, clearing the brain fog, regulating a positive mood throughout the day, reducing stress, feeling rested, improved insulin sensitivity (potential to reverse pre-diabetes and T2 diabetes), improved memory, hormone regulation, healthy skin, improved GI function, reduced muscle and joint pain, and more. I won’t promise you will have all of this in 21 days, of course, but if any of these ring true for you, there is so much potential to support yourself with a nutrient rich diet and a more mindful perspective on daily routines of movement, sleep and other lifestyle habits.

Join me for a Free 21-Day Primal Challenge starting May 1!

In addition to the daily email message, you’ll be a part of a private Facebook Group to share experiences, ask questions, get recipe ideas, and know that you’re not alone in this challenge. This online community is a great way to both give and receive encouragement and accountability with others in the group. The group is private, so you’ll have the freedom to share within the group knowing that it’s a safe space to share both successes and also challenges. Many participants have found that they often same the same struggles and support each other to work through the tough patches. Most importantly, it’s a place to show up for yourself and participate with others. I’ll be posting some of my favorite recipes in addition to how to navigate restaurants and social occasions and answering any questions that you have.

Join me for a Free 21-Day Primal Challenge starting May 1!

Here’s what others are saying about the 21-Day Primal Challenge:

“I was surprised at how easy it was to follow the primal challenge. I like carbs, sugar, and wine, but once I made it past the first several days, my body responded and I found it easy (mostly!) to make healthy choices. Sheila’s support and the bite-sized chunks of information meant that I wasn’t overwhelmed up front. It was great to be able to share tips with the Facebook community too. After the 21 days, my stomach felt noticeably less bloated and I had lost several pounds. I felt energetic and unlike other challenges, I wasn’t eager to go back to my old eating patterns because I felt better!”
-Sara, Graduate Student

“I was skeptical at first to try yet another diet…until I lost almost 5 kilo during Sheila’s 21-Day Challenge. I found Primal Health to be an inspired nutrition and lifestyle behavior program that’s easy to slot into your life without drastically changing your daily routine. I’m very grateful for how Sheila has transformed my way of thinking about food by suggesting recipes, menu ideas, and ways to navigate all my food allergies. The best part: I’ve kept the weight off.”
-Susana, Financial Advisor

“I really appreciated this challenge. I was not able to do it exactly as suggested, but it did give me new ideas for what to eat and how to exercise. I liked having something new to try every day. It kept my mind on my health.”
-Christina, Special Education Teacher

Join us for the challenge starting May 1. My goal is to our biggest group to date and spread the health far and wide. Your body is your vessel for all of things that you love to do in life, and it’s amazing how good you can feel when you are acting on what you already know to be the “right thing to do”. It’s a process and by joining me for 21-days, you’ll have some great tools to be more mindful about so many parts of your daily life that contribute to your overall well-being. Furthermore, this may be the last time that I’m offering the challenge for Free, so if you’ve been thinking about joining, now is the time. To sign up, click on one of the links, or complete for form included below.

Finally, if you know someone who would benefit or be interested in this program, please pass this on so they will have the opportunity to sign up too. Even better, consider doing the challenge together with a friend or family member. You’ll have each other and the Facebook group for an abundance of support and accountability.

[ctct form=”516″ show_title=”null”]

Support your family’s mental and physical health

11 ways to help kids reduce sugar and processed food

Deep down it’s something we know we should do. Reducing sugar and refined carbohydrates sounds like such an easy, quick fix. In reality it’s often a challenge that we don’t even want to face. Kids love sugar and we love that smile on a child’s face when we give them a treat like a cupcake or a lollipop. As we learn more about the affects of sugar on our health, all those little treats become less and less sweet after all.

Most people think of sugar and processed carbohydrates it evils contributing to obesity, diabetes, and cavities. Did you know that these substances also influence mental health? For decades, obesity was a risk factor for so many diseases, that much research tended to get stock on obesity and weight loss. There is now much research and evidence that the same items that are promoting obesity are also responsible for mental health challenges.

Given what I have come to learn about sugar and carbohydrates from the likes of Dr. Robert Lustig, Nina Teicholz, Gary Taubes, Dr. David Perlmutter, and Drs. Jeff Volek & Stephen Phinney; it comes as no surprise to me that we are in a mental health crisis in parallel with what is being called the obesity epidemic. In our own family, we tried many interventions, therapies, and medications to help our son regulate his moods and support his mental stability. Interestingly, we only came to consider dietary changes when he was rapidly gaining weight due to a side effect of his psychiatric medications. I now believe that dietary consideration should be one of the primary interventions when mental and emotional health concerns arise.

Based on my research, we decided to go on a keto (ketogenic) diet within the framework of the Primal Diet. Primal is very similar to Paleo with the main difference being that dairy is very individual and allowed when it’s tolerated. Not that it makes it any easier with the elimination of all grains and legumes including wheat, rice, beans, and everything that falls into that category. The reason for this elimination is because grains are high in carbohydrates and carbohydrates spike insulin and blood sugar levels. Once insulin is activated there tends to be a tendency for cravings of more carbohydrates and the goal is to break this cycle. In order to regulate mood and weight, blood sugar levels need to be stabilized. According to research, ketogenic diets and very supportive of brain health and also contribute to reaching an ideal body weight. If this is going to be too big a jump for your family, I suggest aiming for eliminating sugar and processed foods and greatly reducing gluten. This will still allow for other grains like rice and oatmeal as well as legumes like beans and lentils.

Our son gave up sugar and carbohydrates more for a period of time starting on his 11^th birthday. Often when I tell this story, I get remarks from many wishing their child or teenager would eat better and consume less sugar and junk food. It seems nothing short of a miracle that it actually worked given how much 1 – kids love sugar, 2 – how addictive sugar is, and 3 – sugar-laden and processed foods are heavily advertised to children, are cheap, and are everywhere.

The whole experience opened up a lot of conversations not only about healthy choices, but also about how specific foods are nourishing to our bodies and brains. By eating for maximum nutritional density, we have found that we are not compromising flavor or satisfaction and we feel great because we are nourishing our bodies at a cellular level.

How did I do it? How did he do it? It was more like how did WE do it. Here is our TOP 11 list of how we made this a successful dietary switch.

#1 – Do it as a family. I completely changed the composition of our family meals. While some family members indulged more out of the house, at home, there was a reliable amount of tasty, acceptable food. We ate family meals just as we always had, the only difference was that I was tweaking the contents of the dishes that I served by eliminating sugar and refined carbohydrates.

#2 – Make a plan and offer alternatives. Anyone who has tried to change a habit knows that it will only work if you have a replacement ready for what you are trying to avoid. We leaned in on very high fat items to produce satiety and replace sweet, high-carb items. Along with breakfast, I would serve a small glass of heavy cream sprinkled with cinnamon. For dessert, there would be a bowl of whipped cream or some brie cheese. In the short term some processed meats were deemed okay since we were trying to break the sugar habit. Slices of pepperoni, a handful of nuts, and a few carrot sticks became the low-carb afternoon snack.

#3 – Guided choice. Choice sounds a lot like alternatives, but guided choice actually quite simple. When a child is following a diet, it’s easy to feel discouraged by lack of control. By offering choices, the child feels like s/he is in control of the decision. Scrambled eggs or fried eggs? Cheddar or pepper jack cheese? Macadamia nuts or walnuts? Turkey or salami? Tomatoes or celery? Attention to this detail can be a game changer!

#4 – Stick to what’s familiar. Eat bacon cheeseburgers without the bread, meatballs with marinara sauce sans spaghetti, or taco night without the tortilla. By keeping things familiar there is less sense of depravation and more chance of sticking to the changes.

#5 – Understanding and ownership. I believe the biggest reason that our son continued to follow this diet was because he had ownership of it and he understood how it contributed to his mental and physical well-being. Even if we don’t tell them directly, kids know when they are gaining too much weight or have bad behavior. Educate them about why reducing sugar will help with behavior and help them to grow at a steady rate. Given that he loves data, we kept track of his height and weight on the growth chart from the pediatrician and were thrilled when he moved back into the range of the normal after having moved into the overweight zone as weight gain was a side effect of his medications.

#6 Designate acceptable treats and when they will be consumed. By deciding ahead of time what kinds of treats are acceptable, it takes away the stress and the need to have will-power when making a decision. We keep treats to a minimum during the week. We have some allowances during the weekend as long as the items are high in fat to balance out for the sugar load. For example, ice cream, cheesecake, pudding, and dark chocolate are acceptable in moderation. We tend to avoid conventional cakes and cookies that have both sugar and white flour. Candy is also off-limits because it is made of pure sugar. Experiment with some new recipes with alternative ingredients. There are many readily available online.

#7 – Offer incentives. One Saturday during the first month that we ditched the sugar and carbs, we went to a birthday picnic with a giant supermarket birthday cake. I offered him a $10 itunes gift card if he would say “no thank you” to the cake. I didn’t want to tell that little boy “you can’t eat that”, but I also really didn’t want him to eat it so I tried to come up with something that would be easy for him to accept. In this case, it was a no-brainer and he chose the gift card!

#8 – Eat when you are hungry and no calorie restriction. Within the acceptable food items that were high in fat and full of protein, unlimited consumption was allowed. It is very unlikely that someone would overeat these foods. Have you ever eaten too many pork chops or too much frittata? It doesn’t really happen, you stop when you are no longer hungry. It’s a good rule to follow! Once sugar and carbs enter the picture, everything changes and it’s much harder to stop eating sometimes.

#9 – Try new things. This sounds contrary to #4 and sticking to the familiar, but in fact they need to work in tandem. The familiar helps the change feel less overwhelming while trying new things keeps it from getting boring. If trying new things is difficult for your child, start by adding new side dishes instead of main courses. Better yet, let them choose a recipe from an approved (i.e. paleo or low-carb) cookbook and then make whatever your child chooses.

#10 – Plan ahead for unknown situations. Pack appropriate snacks. Check the menu at restaurants ahead of time. Carry emergency rations so you won’t be tempted to grab something in a rush that will most likely end up feeding a craving. Find a list of appropriate substitutions and keep those ingredients on stock in your pantry and refrigerator.

#11 Educate and learn together. This has been an opportunity for us to learn about brain development, biochemistry, cooking and more. We are constantly learning about how to best nourish our bodies and brains and sharing new information and recipes with each other.

It does pay off to have a strict elimination of sugar and processed foods for some time (21 days or more) and enjoy the benefits which will often include more stable energy, regulated moods, weight loss or easy weight maintenance, reduced cravings, better control over insulin and blood sugar, reduced inflammation, and even enhanced cognitive performance. Once new habits and patterns are created, it’s easier to relax. There comes a point of gaining awareness about how you feel when eating various foods and that’s valuable feedback to stick to it. We all want to feel and perform our best and once we realize the effects and potential damage, it’s much easier to default to choices that improve our health and quality of life rather than the old stand-bys that offer little more than a sugar hit.

As a result of dietary changes, we have been able to steadily reduce our son’s medication support and he is tracking to be complete off his meds by summer of this year. It did not happen overnight and was only achieved by staying the course committed to those choices day after day and week after week. A few years have passed now and we are not as strict as we were in those first months. We have more flexibility with the foods that we have in moderation, but we still strive to keeps processed foods, refined carbohydrate and sugar in check. We focus on the positive and do our best every day. I think the goal ultimately is to learn what foods support each one of us and that is often very unique to each individual.

Ultimately, these ideas are all interconnected. Initially, making this transition is challenging because our culture tends to offer junk food both as incentives and for celebrations, even at school. Make a plan and get started one day at a time and experience the results. There will be some bumps along the way and it will require focus in the beginning because change is hard, but I encourage you to move out of your comfort zone and default habits and stay on the course to change and reap the restorative health rewards of a nourishing diet.