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:

  1. Sauté onion in saucepan with olive oil for 3-5 minutes until it starts to become translucent.
  2. Add the garlic and carrots. Sauté about 3 more minutes.
  3. Add the zucchini and stir.
  4. Add the vegetable broth until slightly covering all the vegetables.
  5. Simmer 12-15 minutes until the zucchini begins to soften.
  6. Remove from heat and let cool for a few minutes.
  7. In batches, add the mixture to a blender and puree together with the pine nuts, basil, parmesan cheese and freshly ground pepper.
  8. Adjust consistency by adding more broth or water.
  9. Once smooth, return to saucepan. Add salt to taste and heat to desired temperature for serving.
  10. 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.

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Summer Strong: Fun and Functional Movement

This article was first featured in April 2019. I’ve made some revisions and the current version includes updated links for the 2021 session. Use the code RESTORATIVELIFE and save $20 of either a 6-week session, or the whole season.

Now that spring is in full swing and you’ve packed away (hopefully) the long johns and the heavy jackets, time to look ahead to summer adventures. This week I am featuring a spring training program called Summer Strong to guide you to have the most fun and be the most prepared to participate for all all kinds of activities this summer. The new session starts April 19, so don’t delay.

Now that things are opening up again, you may be considering what’s next? While we are all excited to get out and about again, I will continue to do my workout at home because it saves so much time. No need to pack a bag and travel to the gym and back. I’ve always liked working out at home starting with the videos in the 1980s and then moving onto DVDs and now it’s easier than ever with all of the recordings online. The Summer Strong program really showed me that virtual workouts can be more than maintenance and can offer a real progression in strength and capabilities. 

Click here sign up for Summer Strong

Sarah Histand is a personal trainer extraordinaire and mental health counselor. I met Sarah a couple of years ago and as a fellow health and wellness advocate, we hit if off right away. Soon after we met she started her online training programs just as I was in the process of an international relocation. It was perfect timing for me to give it a try as I was finding it challenging to maintain my usual workout schedule during the transition. I was also gearing up for a weeklong backpacking trek Sarah’s home state of Alaska and I needed to be prepared for hiking on Alaska trails while carrying a 15-20kg (35-45lb) backpack. I took a leap of faith that this program would be the answer and I stuck to the schedule. These three short workouts each week really paid off. When the time came, I felt so strong carrying my backpack and that really did made the week so much more enjoyable!

There are so many reasons that I love the Summer Strong program.

  • First of all, it focuses on functional fitness. For each of the moves in the workout, Sarah reminds us of a real life purpose. This literally came alive for me on the backpacking trip last summer. I had to step across water or up onto a rock with my pack on. I had practiced this in the workouts and been told specifically that this would prepare me for these situations. It was all amazingly seamless.
  • Secondly, Sarah is so inspiring and her energy is contagious. Her main job has been as a mental health counselor and she really brings that to the table in these sessions. Feeling sluggish or unprepared to carry on with the program? Sarah is full of insights and mantras to keep you on the straight and narrow and successfully follow-through with the six-week plan you set out to complete. 
  • And there’s more! In addition to the workouts each week, there are nutrition and mindset modules. Sarah shares practical tips that are both easy to integrate and flexible according to various dietary preferences.
  • There are tons of bonuses including exercises for specific strengthening such as ankles or wrists and partnerships with other leaders in fitness. 
  • Sarah is in Alaska and I started training with her from California. Now I’m in the UK and I have friends from all over working out “together”. It’s a fun way to stay connected with friends and family who don’t live nearby,
  • Finally, Summer strong is for EVERYBODY. Even if you tend to stay close to home and want build strength and add some more movement to your week. Through this series of workouts that can be done in a small space at home according to your own schedule, Sarah builds on unique personal mobility and there are plenty of modifications for all levels. I’ve done workouts from home a lot and consider in more maintenance than really making huge progress and to be honest, I had my doubts how much could be possible in an online program, but she is expertly shares variations from those just getting started in a fitness program to those who are looking for a greater challenge and everything in between. After participating her the winter Ski Babes program, I was stronger than ever before on the slopes.
  • Besides all of this great value, Summer Strong is FUN. You get a sticker chart with gold stars in the mail to track your progress and there are dance move rewards at the end of each workout. So, you’ll be ready to bust a move at the dance club after a long day of activities! New session starts on Monday, April 19,  so you can get started right away.
  • Use the code RESTORATIVELIFE and save $20 of either a 6-week session, or the whole season.
Click here to sign up for Summer Strong


If you’ve been thinking of getting back into a fitness routine, take a minute to see if Summer Strong will be good for for you. It’s just 35-45 minutes 3 times per week and you will be building up to be strong for your summer activities. I don’t know yet what in store this summer and how far I’ll be extending my adventures. Before the pandemic, Summer strong supported me to prepare for backpacking in Alaska carrying my gear along the way. In 2019 we were hiking, river rafting, and surfing in Costa Rica. It felt great to keep up with our 15, 17, & 19 year olds

Whatever you are preparing for and even if you just want to build your strength and work on extending your range of motion from where you are, I know this program won’t let you down. What are you preparing for?

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 11th 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.

Out of hibernation

OK, I confess, I’ve been in full-on hibernation mode. The irony is not lost on me that the topic of my last post of Winter Solstice and here we are having just passed the Spring Equinox. An entire season has passed! Not that I didn’t have good intentions or ideas or inspirations, it was simply hibernating and it just happened. I adore the seasons and they have so much to teach us. To be honest, while I was walking around in awe of the discreet beauty of winter and drinking pot after pot of tea to keep warm, I also felt lazy, undisciplined, and even guilty. Would I think that about a tulip bulb or a lilac bush or an oak tree? Can you imagine the rare critter scattering about looking at an oak tree in January and thinking, “I can’t believe how unproductive you are right now, what a lazy lump!” But what is there really to do when the sky is dark and the ground is cold? Just be. Have patience. Trust that light and warmth will return. Full trees and colorful blossoms would look out of place in a winter landscape. It would be forced and unnatural. To everything turn, turn, turn, There is a season turn, turn, turn, And a time to every purpose, Under heaven.

A few years ago I had the privilege of attending a David Hockney exhibit in San Francisco. He had moved from Los Angeles back to England and spent several years capturing the same landscape scenes during each season in a variety of mediums. I felt so much emotion at this exhibit because it captured the nuances and unique beauty of each season. When it was on display with all the seasons together it was so complete and stunning.

Like Hockney, I spent decades on the California coast, famous for its mild, stable weather and lack of seasons, and recently moved to England. In less than eight months, experiencing proper seasons has been one of my greatest joys living here. I wasn’t sure how I would find the winter being colder and darker than I was accustomed to. Surprisingly, I found it very beautiful in understated ways, tranquil, pensive, steady, and predictable. But not entirely: very subtly almost without notice, the days start getting a little longer each week, a little warmer. One morning, the birds are singing and another morning daffodils are sprouting up and offering the welcome gift of color. A few days later, the bare trees start to fill in with buds, tiny at first and then growing bigger each week until the first leaves pop out. Our senses gradually start to adjust to the sounds and colors of life where there has been none. It signals us to become alive too. The change of scenery reminds us that its time to show our vibrant colors and to begin the process of growing to our greatest heights and be filled with the warmth and energy of the sun and our surroundings. It reminds us that it’s time to leave behind the sleeping, introspective, quietness of winter and be grateful for the time of rest and renewal and recharge.

We all need periods of winter in our lives. Unfortunately, calm, still, thoughtful, and dormant are most often not valued characteristics in modern life that instead prefers high energy, productivity, and activity all the time incessantly! It’s not sustainable because it’s out of balance. It becomes forced and unnatural, it’s not complete. I encourage everyone to honor the season that you find yourself in in various areas of your life and allow the beauty and magic of each season run its course. If you’re feeling the spring energy like I am, what seeds will you be planting now that the ground has thawed? How high will you fly? How full will you grow? Will you take a class? Travel to a new place? Try a new recipe? Spend more time with friends and family? Do you need to allow yourself to be reflective and serene and have a winter season that you may have missed? Most importantly, how have you been hibernating? What parts of yourself have been dormant and need to come back to life? Happy spring! May you be filled with energy and vitality and may blossoms flourish in your life!

Reclaiming sleep – your health and longevity depend on it!

“Amazing breakthrough! Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and flues. It lowers your risk of heart attack and stroke, not to mention diabetes. You’ll even feel happier, less depressed, and less anxious.”      -Matthew Walker, Why We Sleep

Healthy diet. Check. Exercise. Check. Positive attitude. Check. Meditation. Check. Sleep. Ummmm…

Sleep is likely the most important thing we aren’t doing enough of.

Last year, I decided to take a serious look at my sleep habits. I was in the habit of staying up late since back when I was in high school and college. More recently, I had been staying up late regularly working on plans for my clients including recommendation for them to improve their sleep to support their health goals. The irony was not lost on me and I realized that I need to go through my own process and get a deeper understanding of sleep, as well as to model good sleep habits.

The first thing that came to my attention was that in our modern high tech fast-paced world, good sleep requires DISCIPLINE. Just like eating and exercise, we will automatically revert back to our normal habits unless we make a plan and a commitment to stick to it. Yes, changing sleep patterns requires a lot of focus and attention just like changing any other habit.

So of course, that begs the question, is all the effort really worth it? We all want high returns on our investments. Remember the phrase, “I’ll sleep when I’m dead.“ that was popular in the 80s? And somehow that sense of pride when pulling all-nighters and “surviving” on very little sleep. The key word here is survive and according to sleep research, you’ll be dead sooner than later if you don’t get enough shut-eye. Consider what your health and your best daily performance is worth to you and you will soon understand why prioritizing sleep is possibly THE most important thing for your well being. UN the 2017 book, Why We Sleep, Matthew Walker puts it very bluntly, “The shorter your sleep, the shorter your life span.” In other words, if you don’t snooze, you lose.

Citing numerous research studies in recent years, Walker catalogues that sleep is beneficial to all mental, physical, and emotional functions including immunity, cognitive performance and memory, creativity, mood regulation and social cues, digestion, circulatory health, weight regulation, exercise recovery, cellular repair, and hormone balance. He explains that “sleep dispenses a multitude of health insuring benefits” and that we are missing out on when we short change our sleep. It’s literally true that “Sleep is the best medicine”.

So how much sleep do we really need? We tend to get stuck on the average figure of 8 hours per night, but as Nick Littlehales points out in his book Sleep, that’s just an average. The main idea is that you feel rested and have energy after sleeping. Many people will be at their best at nine hours per night and some may do well with between seven and eight. In her book Lights Out, T.S. Wiley elaborates on the relationship between sleep and our circadian rhythms. She suggests that most of us are more likely to require more sleep in the dark winter months and much less in the summer months with long hours of daylight. We are programmed at a cellular level to be in rhythm with the natural cycles of day and night.  The invention of the electric light bulb along with a constant drive for achievement and productivity at all costs has jolted us from that natural tendency.

Want to start enjoying all the health benefits of sleep? It’s time to make a plan. Just like diet and exercise, most of us already know that our sleep habits can be better. The first step is noticing how you feel in the morning and what are the various reasons that you may not sleep when you are actually tired. Also, take note of times during the day that you tend to feel sluggish and tired. Here are a few tips to steer you in the right direction. See which ones will work best for you and notice how you feel as your sleep habits are improving.

  • Set a bedtime that allows for plenty of sleep and use an alarm to stick to it. Be sure to allow time to prepare for bed so that you are not rushing to get in bed at the chosen time.
  • If you have been staying up very very late, try going to bed 10 minutes earlier each night until you reach the desired bedtime. This will be less of a shock to the system and more likely to lead to successful results.
  • Turn off electronics 1 hour before bed. Just like bedtime, build up to it gradually.
  • Be sure that electronics block blue light after sunset – be especially mindful of big tv screens – wear blue light blocker glasses if necessary.
  • Write in a journal or jot down a to-do list to clear your mind to prepare for sleep
  • Limit alcohol, sugar, and food before bed.
  • Cut off caffeine after 2 pm.
  • Take a warm bath in the evening.
  • Use calming essential oils like lavender or cedarwood to help you relax.
  • Open a window to keep the room cool. Studies show we sleep better in a cool room.
  • Make the room really dark or wear eye shades.
  • Allow yourself to take a 30-90 minute nap in the afternoon if your schedule permits.

Books related to sleep and habits
Duhigg, Charles, The Power of Habit; why we do what we do and how to change
Huffington, Ariana, The Sleep Revolution
Littlehales, Nick,  Sleep
Pang, Alex, Rest; Why you get more done when you work less
Walker, Matthew, Why We Sleep
Wiley, T.S., Lights Out