Category Archives: HEALTH TIPS

Are You Ready for a ‘Weight Correction’?

An opinion on Gary Taube’s Program

Gary Taubes was at the Long Beach, CA IIN (the nutrition school that I graduated from last year) conference in March.  It was probably pretty difficult for him to be sandwiched between charismatic and quirky David Wolfe and hunky paleo man, Mark Sisson.  He was also seen on Dr. Oz, where he was on his defense because Dr. Oz was after him for some of the things he includes in his diet.  He looked very uncomfortable but he was very brave to be on the show.

What Gary has to say is pretty interesting because he is a physicist.  He has a lot of strong opinions on diet and they all make perfect sense.  Gary has written a book and promotes a diet based on his scientific theory.  The information he presents is well thought out and backed up.  He says his diet doesn’t really make you lose weight, it corrects your weight.  That sure sounds nice.  His diet in a nutshell is a restricted carbohydrate diet.  He isn’t restricting the good green stuff, he is restricting the things we know we should not eat too much of the bad carbs and limiting the fruit.  He doesn’t say no fruit – just like David Wolfe doesn’t say no nuts – just if you need to correct your weight, that isn’t what you should be shoveling down.

Gary says “This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates.”  For WEIGHT LOSS, you will need to keep the total number of grams to less than 20 grams per day.

His diet is definitely a meat eater’s diet.  He says, ”when you are hungry you should eat” (that is a good concept in itself). Anyway this is what he says you should eat:

Meat, poultry, fish, eggs: 
He says that you should not need to avoid fat.  This may be true as far as weight loss goes, but in reality we have to look at something as, if not more important than weight loss and that is health.  We know that animal fat is not good for us so, even though Gary says we can eat it and lose weight it does not mean we can eat it and be free of heart disease or stroke.  Cut the fat off.

Salad Greens: Must be eaten every day – 2 cups a day!  He says ALL varieties!

Vegetables:  Must be eaten every day – 1 cup per day.  He makes no exclusions.

Bouillion:
  Must be eaten every day – 2 cups daily.  He says for sodium replenishment.  This one is a debatable topic. He did exclude people with hypertension or heart failure. I think most of us could use a little sea salt and do not need to make an effort to add MORE salt into our diets.

Cheese:
up to 4oz a day. Thank goodness, no processed cheese like Velveeta or those spray cans.

Cream:  up to 4 tbsp a day, full cream not half and half.

Mayonnaise:  Low carb, not agreeing with this one either.

Olives: Up to 6 a day

Avocado: Up to 1/2 a day (Yay!)

Lemon/Lime Juice: Up to 4 tsp a day

Soy Sauce:  Up to 4 tbsp a day (definitely won’t be needing the bouillion)

Pickles: Dill or sugar free:  up to 2 svgs a day

Snacks:  (OMG!) Pork rinds/skins; pepperoni slices; ham, beef, turkey and other meat roll ups; deviled eggs.  May help you lose weight on his diet but it isn’t going to do your health any good in the long run!

He promotes sugar substitutes. These sugar substitutes have been proven to be unhealthy.  Pass on the aspartame and sucralose.  Stevia (sorry Dr. Hyman) is a good substitute if you need sweet.

He says drink water!  YAY!  He says that caffeine has messed with peoples’ blood sugar but allows 3 cups in a day.  He also has you stay off alcohol at first, but since this is a lifestyle allows it back in later.

Fruit:  is nowhere in his meal plan. It is on the restricted list.  He does say in the book that fruit was seasonal in early civilization and was not like the fruit that is available in the supermarket.  People ate it infrequently.  This is something that I would agree with, but think it should be added in sparingly.  Although the fruit is healthy, it is full of sugar and will not help people who are trying to correct their weight.

Carbs are the primary restriction here.  Gary makes wonderful suggestions to cut the starches, sugars and processed carbs.  This is a very healthy thing to do.  My primary problem with this diet is the fats.  I am not a physicist and I have no doubt that the principles he is basing this weight loss diet are sound.  The animal fat is just plain unhealthy.  Coconut oil for fat would be a good addition and lean meat.  I can see ways to work within his plan and make it a healthy weight correction alternative.  (I LOVE THAT PART!  Weight Correction!)

If you want to check him out, I am including his web site!  The book is very educational, interesting and worth the read.   http://garytaubes.com/
I’d love to hear your opinions!

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Low Metabolism vs. Ultra Metabolism

The difference in this diet philosophy is really obvious!

Dr. Mark Hyman says to do everything you can and there is a long, strong list to reach ultra-metabolism.

Dr. Joel Fuhrman, in his book “Eat to Live”, he speaks of lowering our metabolism to increase our longevity.  WHAT!!!  How can that be?  If you Google “increase metabolism” on the Internet you get 100’s of responses with advice on how to raise our metabolism to lose weight.  Dr. Fuhrman pretty much stands alone on Google to lower the metabolism.

Metabolism is our resting metabolic rate.  It is the amount of energy that the body requires to maintain life.  According to Dr. Fuhrman, “there are unfavorable consequences to running your body at faster than normal speed, and raising your metabolism is not the key to weight loss.”  He says that by increasing our metabolism we increase damage to our DNA, proteins and lipids, thereby decreasing the body’s physiological functions over time and leading to tissue and organ damage which leads to chronic disease and death.

Dr. Fuhrman says that with a faster metabolism our body wears out quicker.  This is due to oxidative damage.  “In animals, energy expenditure is indeed inversely related to lifespan. Though both these mechanisms of aging are related, as a faster metabolic rate means faster energy turnover and greater production of free radicals, leading to increased oxidative damage.”

“A study on thyroid function published last year further supported the idea that a slower metabolic rate could prolong lifespan.  Now, a new study has measured resting metabolic rate directly and come to the same conclusion.  Metabolic rate was measured by two different methods at the start of the study.  Subjects were followed for 11-15 years, and deaths from natural causes were recorded.  For each 100 calorie increase in 24-hour resting metabolic rate, the risk of natural mortality increased by 25-29%.  These results strongly support the hypothesis that a slow metabolic rate promotes longevity.”

According to Dr. Fuhrman, our resting metabolic rate is mostly genetic.  We can influence it by reducing the number of calories we take in.  Calorie restriction has been consistently shown to prolong length of life by up to 60% in animals.  Fuhrman says, “My findings have demonstrated that an optimal micronutrient intake reduces the desire for calories and reduces body temperature and white blood cell counts. This means that if we follow a high-nutrient eating style that reduces calorie intake while meeting micronutrient demands we can reduce our resting metabolic rate and potentially increase our longevity potential dramatically.”

It is very interesting that Dr. Fuhrman says it is okay to raise your metabolism by exercising!  This is because exercise does not raise our body’s basal metabolism; it raises the total calorie expenditure.  Thus exercise increases longevity.

Dr. Fuhrman was once seen on the Dr. Oz show, he had this huge bowl with greens and berries and recommended eating it for breakfast.  The number of calories in that bowl were few and the nutrients were enormous!  The idea of being able to get that many nutrients with so few calories is pretty exciting.  If you are unsure about eating a salad for breakfast, you can definitely put that huge bowl into a blender and have a delicious smoothie!

Dr. Fuhrman’s theory is to eat so healthy that it reduces your desire to overeat and it slows your metabolism gradually. Anyone who has given up gluten, processed foods and dairy, will attest to this.  The less you eat the less it takes to satisfy you.  If you watch the movie Forks Over Knives, they have a great illustration that explains this as well.

The information in this blog does not cover everything that Dr. Hyman and Dr. Fuhrman represent.  It is just thoughts and explanation of Dr. Fuhrman’s assertion that maybe (well not maybe…definitely) we should not be running after the fastest metabolism maybe we should be slowing it down.

Both of their diet programs make a lot of sense and have so much to offer.  One thing is for sure – they all work!  This is true especially if you are still eating the standard American diet of processed foods (check and see if your food is in boxes or cans).  In this case, anything we do will make us healthier.

Ultra Metabolism or low metabolism?
  It is something to think about!

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

What’s so Super about Superfoods??

Goji Berries

As more and more of us shop at Whole Food Markets and have become aware of the importance of eating clean and organic foods we are naturally moving toward foods that have the potential to make us incredibly healthy!  Super foods are not new, as a matter of fact; they all go back to ancient times.  We are just rediscovering what our ancestors knew instinctively.

Super foods are natural food sources with highly concentrated, complex supply of high quality nutrients with the least negative properties. The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the number of calories present, they are always high in nutrients.  They are an excellent addition to any healthy diet

Super foods should not be the only part of your diet.  A really healthy diet would include a combination of live, raw plant foods, super herbs and super foods.    Super foods can help nourish the brain, muscles, bones, organs, immune system and hair, skin and nails.  They also correct imbalance in the diet.  The ultimate goal would be to be able to quit taking vitamin and mineral supplements and actually get these nutrients from your foods.

Super foods include:

Acai

Algae

Aloe Vera

Bee Products

Cacao

Camu Camu Berry

Chlorella

Coconut

Goji Berries

Hempseed

Incan Berries

Kelp

Maca

Marine Phytoplankton

Noni

Yacon

Adaptogen:  A plant based substance with combined therapeutic actions in the human body.  An adaptogen strengthens and invigorates the system while helping the body to deal more easily with stress of differing origin by supporting the adrenal glands.   Adaptogens are believed to reinforce the non-specific power of resistance of the body against physical, chemical or biological noxious agents. They must also have a normalizing influence and may not be harmful or alter the bodies’ normal functions.

Antioxidants:  A substance that reduces damage due to oxygen.  Think rust or an apple turning brown.

HGH:  Human Growth Hormone, Growth hormone is produced by the pituitary gland to fuel childhood growth and help maintain tissues and organs throughout life.  Our growth hormone slows as we age.

Polysaccharides:    A carbohydrate whose molecules consist of a number of sugar molecules bonded together that fortify the immune system.

Sesquiterpenoids:  A class of Terpenes that have anti-inflammatory properties.  They increase production of HGH by stimulating the pituitary and penal glands.

Have questions?  Comment below or email us at info@lifeoficoaching.com

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

The Hows, Whats and Whys of Cleansing and Detoxing

winter detox guide

I know you’ve heard these words before.

Are you a little tempted to try it?

Do you wonder about it?

Cleansing has become very popular lately.  Popular and controversial.  There has not been a lot of research or study on colon cleansing so there is no empirical data or ironclad answer.  Some doctors say steer clear because it is unnecessary and dangerous and others prescribe it as a way to unclog your pipes and flush away the toxins.

WHY?

If you eat a lot and only eliminate once a day or worse (LESS!!!!) then you are not getting rid of all that is going in!  If we are clogged up (even with a healthy diet) then we get sick.  Our colon gets crusted over from eating meat, dairy, breads, processed foods, cakes, candy and bad fat.  It is just gross, think of all the fried foods and weight you are still carrying around with you and what is building on it.

The intestine draws in needed nutrients for the body and if your intestines are not able to get the nutrients, your food is wasted.  If food doesn’t move easily through the intestines, then it starts to build up and we become constipated, cramped, gain weight, become depressed and our immune system quits working and we ultimately become sick.

Are you depressed?  Has your doctor ever prescribed colonic treatment as a cure?  I doubt it!  Our belly has serotonin receptors, the build up and sickness in our belly can cause depression.

If you are not convinced by now that you need to clear some of the goo away, there is more.  Our stomach produces mucus to guard against acids, this is healthy.  It is when we continually eat McDonalds and Burger King that we overproduce the stuff and it all gets clogged up…ick.

Along with eliminating daily waste, our body has the job to defend itself against toxins.  The normal detoxification process is pretty amazing:

  • Toxins enter the blood.
  • Antioxidants grab them and neutralize them and move them to the liver.
  • The liver takes the toxins and gives the antioxidants back to circulate.
  • The liver neutralizes and either eliminates the toxins either through feces, sweat or urine or it turns the toxin into a more toxic compound.

It is the hormones, artificial flavoring and coloring that are added to processed foods that causes the liver to turn the toxins into bigger and badder toxins.  Eating a diet fresh and whole, along with avoiding the type of toxins we breathe in will help to eliminate #3 from happening.  By taking in all these toxins, we create a problem that our body was not designed to deal with.

So, by now you should be convinced that our bodies need help.

HOW

There are different ways to detox and cleanse your body.  Some are very natural, non controversial and extremely healthy.  Some may seem extreme and others are simple.  How you choose to cleanse is important.

Different cleansing aids:

  • Eat clean
  • Wheatgrass
  • Green Juices & Green Vegetables
  • Apples
  • Garlic
  •  Lemons, Limes and Oranges
  •  Omega 3 Oils
  •  Green Tea
  • Mung Beans
  • Take enzymes
  • Food combining
  • Probiotics
  • Enemas
  • Colon irrigation (professional)
  • Magnesium
  • Kits with powders and potions

On Enemas and Colon Cleansing

This is the controversial part.  The Mayo Clinic says “don’t do it”.  However, colon cleansing is prescribed more and more by doctors looking for a more holistic approach to wellness.

If you are planning to do an enema or colon cleanse, go to a good and well-trained colon hydro therapist.

Colon cleansing could possibly have an effect on the nervous system.  The reflexes in the bowel affect the nervous system. There is no debate that a lot of symptoms that are caused by being constipated can be relieved with colon therapy.

Colon cleansing can be achieved with processed powders and liquid potions. You take some supplements used for colon cleansing by mouth or through the rectum.  These products help the colon to expel its contents.  There is no evidence that they have any long term benefit of building immunity or repairing the body’s systems.

Colon cleansing with colon irrigation. The irrigation works like an enema. There is no odor or discomfort if you have a good hydro therapist. You lay down on a table and a low-pressure pump or a gravity-based reservoir flushes several gallons of water through a small tube inserted into your rectum.  The therapist sits with you the entire time.  After a while, the therapist might massage your belly to loosen things up a little.  This process comfortably flushes the fluid and waste through.  It usually takes about an hour.  Most colon hydro therapists suggest regular visits.  Maybe once a month for a while and then progressing to once every other month. You should always drink plenty of water to avoid dehydration after as well as taking probiotics to restore good bacteria and wheatgrass (and because I think you should have wheatgrass with everything!)

Many doctors say your digestive system and bowel naturally eliminate waste material and bacteria — your body doesn’t need colon cleansing to do this.

Those who like colon cleansing, think that toxins cause many health problems, like arthritis, allergies and asthma. They believe a colonic or a colonic irrigation —removes toxins and strengthens your immune system.

You are the only one who can decide whether this type of cleansing is right for you.

You should not use colonics if you have Crohn’s disease, IBS, acute diverticulitis, pregnancy, or diarrhea or if part of your colon has been removed.

Interested in doing a whole-foods, elimination diet?  We love this one!  You’ll eat real food, feel full, gain energy, lose weight and clear up skin issues!  http://www.holisticwellnessforwomen.com

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Dieting & Weight Loss – 14 Secrets to Lose Weight for Good

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Diet and Weight Loss 

We live in a funny society.  We treasure slim, thin, skinny and we dole out mountains of processed snack, junk and fast foods.  We sit around and watch television instead of getting up and walking to the park or grocery store.

In our society, it seems like it is a constant obsession to try to get fit yet all the time reverting back to the food and entertainment forms that are so prevalent. Every single family get-together, every holiday, every celebration is centered on food and drink.  Most of the time gluttonous food and drink!

So, when we start to become unhappy with the way we look (no one associates their illness or sluggishness with food) we start cutting calories.  Every New Year the diet industry pulls out all the advertising plugs, because every New Year we resolve to lose all the weight we put on the years before.  Diet pills, replacement shakes, artificial sweeteners, surgeries, magazines and fad diets.  The problem is, these things all make our problem worse.  We may lose weight quickly at first but we lose muscle at the same time and then gain back all fat, which is not so good.

Then we are minus the muscle and plus more fat.

If you want to lose weight and keep it off, look to people who have successfully done it.  You will notice that they did not use diet pills, meal replacement shakes or fad diets.

14 Proven ways to lose weight for good:

  1. Eat breakfast
  2. Eat all day long
  3. Drink more water
  4. Eat at home
  5. Eat whole foods
  6. Reduce stress
  7. Get a good night’s sleep
  8. Get moving
  9. Keep a journal
  10.  Eat some good, high quality protein
  11.  Take a vitamin supplement
  12.  Eat more vegetables
  13.  Give up the “c”‘s (cakes, cookies, candy & chips)
  14.  Do a kitchen makeover and get the unhealthy foods that tempt you out of your house.

What do you think of skipping the fad diets?  Throw away the diet pills!  (You can throw away your sleeping pills at the same time!  2 for 1!)  Start eating healthy!

If you want to lose weight, eat more green vegetables and less simple carbohydrates.  Give up the “C”‘s – cakes, cookies, candy and chips!  Once those are out of your house and your life you WILL lose weight.

This is what you eat!

  • Fruits and vegetables
  • Whole grains
  • Small amounts of high quality, lean protein
  • Small amounts of healthy fat (coconut oil, avocado)

Quit going to McDonalds and Burger King and then come back and leave a comment (will probably take 24 hours) about how good you feel!

 

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Is Your Life Feeling out of Whack?!

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Is your life feeling out of balance?

No matter what we use as criteria when it comes to experiencing balance in our lives, we have certain needs that need to be filled throughout our lives and the more balanced our fulfillment of these needs, the smoother our boat will sail and the closer to balance we will get.

The Institute for Integrative Nutrition (the school which I graduated from) calls it “primary foods.”

Maslow called it a hierarchy of needs

Anthony Robbins called it a wheel

I call it a pie.

Whatever we call it, it all comes down to balance. If our life is not in balance then we are in trouble.

This is what I imagine a balanced life to include…

Self actualization (morality, creativity, problem solving,learning, lack of prejudice and acceptance of facts)
Esteem (self esteem, confidence, respect) 
Love and belonging (friendship, family and intimacy) 
Safety (security of body, health, family, property, employment, resources and morality) 
Physiological (breathing, food, water, sex, sleep, homeostasis, excretion)

Everyone can rank these in a different order of importance. At the same time, we may each rank them differently at different times in our lives. What is certain? If one of the above is lacking and another is over emphasized, then we are out of balance.

Anthony Robbins does an exercise with a wheel representing career, physical, spiritual and financial. We have to rank each by “how it is going.” Visually we are able to see, for example, that we are doing great financially and physically, but perhaps not spiritually or career-wise. If we are out of balance, our wheel will not roll.

The truth is, we can fix what we eat.  We can eat more greens and get rid of processed foods, but if we don’t take care of the other areas of our life, we will still not experience balanced health and happiness. You can be completely healthy with your diet yet still feel imbalanced.

To help you see the topics more clearly, take a look at the following basic needs and ways of fulfillment.

Self Actualization (morality, creativity, problem solving, learning, lack of prejudice and an acceptance of facts)

  • Prayer, Thoughtfulness, Meditation
  • Journaling
  • Fun
  • Study
  • Spirituality
  • Contribution

Esteem (self esteem, confidence, respect)

  • Gratitude
  • Feelings

Love and Belonging (friendship, family and intimacy)

  • Relationship building
  • Caregiving
  • Forgiveness
  • Intimacy

Safety (security of body, health, family, property, employment, resources and morality)

  • Environmental safety
  • Health & well being
  • Job Security
  • Career growth
  • Financial empowerment
  • Environmental preservation
  • Ethics and morality

Physiological (breathing, environmental, food, water, sex, sleep, homeostasis, excretion)

  • Clean air, meditation, breathing exercise
  • Environmental impact on health and well being through design (ex. bringing nature into the home, healthy light, smart space)
  • Nutrition
  • PH Balance
  • Probiotics
  • Losing  weight
  • Better Digestion
  • Super foods
    • Acai
    • Algae
    • Aloe Vera
    • Bee Products
    • Cacao
    • Camu Camu Berry
    • Chlorella
    • Coconut
    • Goji Berries
    • Hempseed
    • Incan Berries
    • Kelp
    • Maca
    • Marine Phytoplankton
    • Noni
    • Yacon
  • Raw Nutrition
    • Juicing vs. Blending
    • Nuts and Seeds
    • Sprouts
    • Grasses
    • Seaweed
    • Roots
    • Mushrooms
    • Recipes
  • Exercise and fitness
  • Water, the amount and cleanliness
  • Intimacy as a physical need
  • Amount and quality of sleep
  • Digestion
  • Bodily function, sight, hearing, pain
  • Cleansing
  • Illness and healing

We will be adding to this and focusing on each topic as total wellness.  Look forward to future blogs on each line item and broken down even further for more tips on how to improve the quality of our lives.  If anyone has any categories they would add to each need, please comment below.

KarenDavis2013-1025

Karen Davis is a health coach, life coach, Reiki II practitioner, a Hormone Cure coach, aromatherapist, and a detox & longevity specialist.  Karen graduated from the Institute for Integrative Nutrition in New York City, The Life Coach Institute, and the Aromahead Institute. She is also certified by the American Association of Drugless Practitioners and has studied the Hormone Cure with Dr. Sara Gottfried. Her approach to health focuses not only on the foods you put into your mouth but also incorporates the elements of body, mind and spirit. She has a thriving health & life coaching practice.

To find out more about her programs visit http://www.HolisticWellnessForWomen.com

Understanding and Coping with Feelings

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Good morning world!  Today is a brand new chance to make a difference!

 

What is something that we all have, often don’t acknowledge and probably don’t fully understand?

 

The answer is feelings (I bet the giant hint above helped you with this answer!)

 

Almost all of us know when we have been cut, burned or scratched.  Physical feelings are pretty easy for all of us to ascertain.  It is emotional feelings that seem to baffle us the most.  We need to communicate our feelings and the fact that we don’t understand them makes it pretty difficult.  This leads to many of our communication problems; how can we eloquently communicate something we just don’t get?

 

Feelings are something that you are aware of through the mind or through the senses that is not connected with sight, hearing, taste, or smell.  

 

Sometimes we try to stop feeling when it is uncomfortable.  This can make us really tired and further confused.  Feelings need to be acknowledged, sometimes spoken and released. The Feeling Wheel (above) sits in black and white on my bookcase.  It is folded and tattered from lots of sharing, reading, transporting and love.  It helps us identify the layers of underlying feelings.  I was glad to find a prettier version of it on the internet.  I know it is from a book, but mine was just a copy with holes for a binder.  If anyone reading this knows of its origin, I would love to know!  This wheel is used by a lot of counselors because understanding our feelings leads to an even greater emotional health.

 

Once we understand a feeling, we can get to the next step to either create and enjoy the feeling, communicate it better, change the value that influenced it or to move on and change the situation to eliminate the cause of the bad feelings. This wheel is similar to a color wheel!  It shows the opposite feeling opposite ends of the wheel.  For example gratitude is a peaceful feeling and peaceful feelings are the opposite of scared.   This wheel is a great tool to use to get in touch with your true emotions!

 

Today, I am feeling thankful, cheerful, and intelligent and truthfully a teeny bit scared that I am not going to get all my work done!  I am also feeling loved and loving which gives me mostly peaceful emotions.  Maybe if I get all my work done I will feel powerful too!

 

Written by Karen Davis

http://www.HolisticWellnessForWomen.com

Changes I have made, yet to be made and current goals toward stress relief: A one year progress report!

KarenDavis2013-1044

Welcome! This is the written recording of my journey to an overall healthier lifestyle. I will provide you lists of references and books that have helped me to get where I am today. You can see my grand victories, my funny adventures and my silly mistakes. I am one year into my transformation and have made many of all of those. From accomplishments, funny stories and silly mistakes. The theme of my journey is progress not perfection. I am not expecting perfection from myself. I am striving for overall progress; slow and easy continuous progress.

These are the changes I have made to date:
1. Cut out pork & red meats
2. 75% raw
3. No processed foods
4. No processed sugars
5. No gluten
6. No caffeine
7. No soda

After a while I noticed other things that I was doing that are also unhealthy. My hair color, nail polish, deodorant, clothing fabrics, body lotions, face creams all became noticeable. I am a holistic health coach so I am very aware of the things in my environment that I should stay away from. I will go into further detail with a blog on those things at a later date. I am currently working on the things that I just listed. Vanity is preventing immediate changes in everything. I am working toward it though.

1. I switched my deodorant to an enzyme deodorant however; I am not impressed. Especially during the hot summer in a silk dress. So, if anyone has deodorant suggestions I would love to hear them. I am also looking into making my own deodorant (as long as it’s effective!)
2. I have given up chemical-filled hair colors. There are still hair colors available for use.
3. I love breathable polyester for workouts. I should reevaluate that. I have a natural tendency toward “real” fabrics like cotton, wool, linen and silk. I love the new hemp products that are available.
4. I love EO’s (essential oils) and am currently taking a course to help me understand the MANY valuable uses of EO’s and how to make products myself.
5. I try to stay away from all chemical cleaners. (LOL to be honest that is not a struggle for me.) But I am learning how to make healthy, great smelling cleaning products with EO’s! I do not dry clean.
6. I have learned quite a bit about how herbs can be used to prevent illness, keep our colds/flus from getting as bad as they would without them, and they don’t have any of the negative consequences that some OTC medicines do. I’ve made some great cough syrups, ginger candies and herbal lip balm. And I’m looking forward to having a whole medicine cabinet full of these great, homemade items!

I have my hands full with the food changes and stress relief. I am going to commit to making gradual changes to the list of 6 above. I will make more of a committed effort next year. I believe that it is a mistake to take on more than what we can reasonably handle. Again it is important to be realistic with ourselves and practice slow growth and betterment. One to thing things at a time.

Now that a healthy lifestyle is comfortable and natural, my main goal is to eliminate stress. I will continue to add one new recipe a week to my cache and learn from all my new sources. My main focus will be to relieve stress with the following:

1. Pinpoint the things that cause stress in my life by daily journaling and then going back and highlighting anything stressful in my day.
2. Continuing daily exercise of 30-60 minutes of cardio and 45 minutes 3 times weekly strength training.
3. Praying and spending a minimum of 30 minutes daily quietly with God.
4. Practicing Reiki and other stress reducing activities. (I am signed up for 10 yoga sessions; we will see how that goes.)
5. 30 minutes minimum daily learning, reading and growing spiritually.
6. Very limited political news.
7. Very limited television.
8. 1/2 hour daily reading and talking extra time with my loved ones.
9. 2 nights of dancing a week with my fiance.
10. Nightly walk after dinner.
11. Community contribution and involvement through my volunteer work with animals and veterans.
12. Steps to reduce stress in my business by eliminating stressful associations and relying more on trusted and reliable people.
13. Eliminating superfluous household items, furniture and people in my life.

I know that I have a lot on my list. Who would have ever thought that eliminating stress in our lives would have so many opportunities!

-written by Karen Davis
http://www.HolisticWellnessForWomen.com

The Many Benefits of Coconut Oil

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Coconut oil can be used for a lot of things.

You can cook with it not only does it tastes delicious and the health benefits are astounding!

Coconut oil is great in showers. It is a great cleanser as well as a moisturizer.  You can also keep it on your nightstand as a moisturizer.  There is a lot to be said for anything that is chemical free that we can use on our bodies.  There are some people who use coconut oil on their faces.

Coconut oil is great to massage into your scalp.  It is nice for the hair and the skin.

Coconut oil is great in raw food recipes:

  • You can use 1 tsp of coconut oil daily in my morning smoothie.  It gives it such a nice texture and it is so good for you. (below)
  • You can use coconut oil in raw protein bars. It gives them a lovely texture, flavor and holds them together nicely.
  • You can use coconut oil in treats, i.e. chocolate, mushroom, chia pudding (for immunity and strength) with a teaspoon of coconut oil in to add smooth creaminess too.
  • You can add coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
  • You can even use coconut oil with cashews and stevia to make a delicious frosting.

There are a lot of ways to use coconut oil there are even more reasons why you should.

Coconut oil has lauric acid, caprylic acid, capric acid.  These acids give it antimicrobial, antifungal, antibacterial and antioxidant abilities.  It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated.  Coconut oil is a healthy fat.

Some of the benefits that are attributed to coconut oil include (but not limited to):

  • Weight loss
  • Heart disease
  • Immunity
  • Healing and infections
  • Digestion
  • Candida
  • Kidney stones
  • Liver disease
  • Diabetes
  • Stress
  • Bone loss
  • Tooth decay
  • Alzheimers
  • Hormone regulation

“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain, saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy quickly.”(Wolfe, 2009)

Coconut oil also helps to regulate blood sugar.  It is one fat that diabetics can eat without fear.

I’d like to share a funny story about coconut oil and weight loss is from the 1940′s. Coconut oil was used by some farmers to help fatten up their cows however; the opposite happened the cows actually became leaner.

Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good for dental health.  It is especially beneficial to women who are at the age to develop osteoporosis.

When you go to order or purchase your coconut oil this is what you should look for:
organic-raw-extra virgin-cold pressed.

There is also coconut water, shredded coconut and coconut butter!

One of my all-time favorite ways to use coconut oil is in oil pulling.  Have you tried it?  It’s amazing!!!

HOW TO DO OIL PULLING:

Put 1-2 teaspoons of organic coconut oil into the mouth

Swish for 5-20 minutes

Spit oil into the trashcan

Rinse well with warm sea salt water to release all the bacteria and toxicity in your 
mouth

Brush your teeth

Add coconut oil to your household, you will not be sorry!

 

 

Fat – The Whole Truth… Or At Least a Lot of Opinions

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Fat

In the book, Engine2 Engine, written by Rip Esselstyn, his assertion that we should avoid all fats, good or bad, because they have so many calories can get a little confusing.

Everything I have read about having a higher metabolism, balanced diet, good skin and antioxidants is that we need that good fat.

Dr. Hyman says…

“We should obtain the bulk of our antioxidants from food – namely whole, real, unprocessed plant foods. And we should take antioxidants as a team, not individually.

Whew! That’s a lot of biochemistry and physiology, and I really would go into so much detail if it weren’t so important.”

So here’s what to do to protect your mitochondria and prevent rusting.

  • Eat less processed, junk food, sugar and empty calories. In fact you should really avoid them altogether.
  • Detoxify – get rid of environmental and internal toxins
  • Address inflammation
  • Balance your hormones

Here are things to boost and protect your mitochondria:

  • Exercise – interval training increases the efficiency and function of the mitochondria, and strength training increases the amount of muscle and number of mitochondria
  • Eat whole real, colorful plant food – 8-12 servings of fresh vegetables, fruits, beans, nuts, seeds, whole grains every day full of antioxidants and phytonutrients
  • Take mitochondria protective and energy boosting nutrients such as acetyl-L-carnitine, alpha lipoic acid, coenzyme Q10, n-acetyl-cysteine, NADH, D-ribose, resveratrol, magnesium aspartate
  • Increase omega 3 fats to help build your mitochondrial membranes

Brendan Brazier says…

How important are fats, what forms should you be consuming and in what quantities? It wasn’t long ago when then medical community was advocating the avoidance of all fat, even in the form of nuts or an avocado. Long gone are the days of neglect and dismissal when it comes to fat. We have made great progress drawing more clear lines between raw plant based sources that are good for you, even anti-aging, and those that are harmful such as cooked, animal based, and processed saturated and trans fats.

Bad Fat

A deficiency of healthy fat runs prevalent throughout the modern day North American diet with the majority of people consuming too many of the detrimental bad fats including saturated fats in meat and dairy, and processed polyunsaturated fats or hydrogenated trans-fat from cooking oil and margarine used in processed foods. Consuming too many of these and not enough of the good fats contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy, auto immune diseases and ultimately premature death.

Many of the oils we think are doing our bodies well are in fact causing further damage. The processing of oil can be the difference between good and bad. Some extraction methods for cheaper oils involve high heat, which can actually cause the oil to convert to trans fat. Other extraction methods use chemical solvents to separate the oil, usually done with low-grade oils.

Good Fat

The health benefits of consuming a sufficient amount of fat in the right forms and proper proportions has been shown to be immensely important in an endless number of areas impacting the state of body and mind. Among other things, it can strengthen the immune system, enhance brain and nervous system function such as mood, intelligence and behavior, greatly reduce cardiovascular disease, increase energy and performance, grow healthy skin, hair, and nails, regulate body weight, and improve organ and gland function.

Essential Fatty Acids

Omega-3 and Omega-6 are the two essential fatty acids (EFAs), “essential” meaning that the body cannot produce them — they must be ingested, by eating foods rich in EFA. EFAs are a type of fat known as long-chain polyunsaturated fatty acids and an important dietary component of overall health. Lending support to the healthy function of the cardiovascular, immune, and nervous systems, they also play an integral role in promoting cell health. Repair and regeneration of the cellular membrane is vital for keeping the body biologically young and enabling it to retain mobility and vitality throughout life. Contributing to our cells’ ability to receive nutrition and eliminate waste, EFAs help keep the cellular regeneration process moving. Our body’s ability to fight off infection and reduce inflammation is in part dependent on having an adequate supply of EFAs in the diet. In fact, healthy and efficient brain development in children has been linked to a diet rich in EFAs.

In addition, a balance of omega-3 and omega-6 EFAs are vital for skin health. Dry skin is commonly treated topically with a moisturizer, leaving the cause of the problem unaddressed. A diet with adequate EFAs will keep skin looking and feeling supple.

The present day American diet contains an excess of omega-6 by10 to 25 times with almost no omega-3. This imbalance among other things has been shown to contribute to stroke, heart attack, chronic inflammation, cognitive impairment, allergy and autoimmune diseases. Excellent sources of omega-3 to help restore the natural balance are flaxseed and hemp oil as well as walnuts.

GLA

Gamma-linolenic acid (GLA) is a difficult to attain omega-6 EFA with potent anti-inflammatory properties via production of hormone-like substances called eicosanoids. These help soothe skin, promote healing and regulate water loss. GLA’s anti-inflammatory properties expand blood vessels enabling better blood flow. It is known as an immune booster, cancer fighter, cholesterol reducer, arthritis reliever and supple, beautiful skin. Evening primrose, borage and hemp seed oils are the best sources of GLA.

MCTs

Another healthy yet underrated fat are Medium-chain triglycerides, or MCTs, found in large amounts in coconut oil. They are unique in that they are a form of saturated fat, yet have many health benefits. Their digestion is near effortless and, unlike other fat, MCTs are utilized in the liver and are easier on the pancreas, liver, and digestive system. Within moments of MCTs being consumed, they are converted by the liver to energy which make it an excellent source of energy during an intense workout or race. It has been shown to promote heart health, a strong immune system, a healthy metabolism, weight loss and youthful skin.

PHYTONUTRIENTS

Healthy fats like raw unprocessed plant based oils also carry hundreds of phytonutrients such as chlorophyll, phytosterols, Carotenoids, Lignans (Phytoestrogens), tocopherols, tocotrienols, Flavonoids (Polyphenols) among others. Flax oil, for instance, when extracted properly can retain high levels of cancer fighting lignans, while hemp oil is rich in many phytonutients, in particular receiving a lot of attention for its high levels of immune boosting, alkalinizing, and cleansing chlorophyll.

Antioxidants

Plant based oils can also be a great source of antioxidants. Chlorophyll found in hemp oil has antioxidant like properties while berry seed oils are packed with antioxidants in a highly concentrated form. Raspberry, cranberry, and pomegranate seed oils are among the best. They can be hard to find in stores and are expensive, but they will deliver an extra dimension to a high-quality oil blend. A mixture containing all these oils is the ultimate essential fatty acid and antioxidant combination.

What to Look For:

A good fat should generally come from an organically grown plant based source with minimal processing to preserve their “raw”, nutrient rich state. Look for oils that are cold-pressed and have not undergone a distillation or purification process. Also try to avoid those that are exposed to heat and light as they can result in oxidation.

Hemp oil is a great base for salad dressings, sauces, shakes and many other recipes that do not require cooking at high heat. This is because hemp offers exceptional flavor and nutrition. Using only hemp oil as your primary oil source is a good way to go; however, a blend of about 80 percent hemp oil, 10 percent flaxseed oil, and 10 percent pumpkin seed oil is an optimal balance of essential fatty acids. Fats play a pivotal role in one’s health and longevity.

Hemp seed oil, flax seed oil, antioxidant oil blend (green tea seed oil, pomegranate seed oil, black cumin seed oil, black raspberry seed oil, blueberry seed oil, cranberry seed oil), pumpkin seed oil, coconut oil.

 

Dr Caldwell Esselstyn says…

Oils and Fats

Along with cutting out animal-based foods, this diet recommends eliminating all oils, including olive oil and canola oil. You also need to avoid nuts and avocados since these plant sources contain high amounts of fat. Dr. Esselstyn explains that these oils and fat sources may contribute to high cholesterol levels, which in turn, may increase your cholesterol levels. You do require some amount of fat in your diet, and the diet recommends having 1 tbsp. of flaxseed each day. This provides heart-healthy omega-3 fatty acids, offering the amount of fat your body needs to function properly.

Dr. Esselstyn is the father of Rip Esselstyn (Forks over Knives and Engine 2 Engine) he is a cardiologist who has had great success with patients eating his plant based diet.  Rip is a firefighter who has adopted and is doing a real good job of promoting his dad’s diet plan. He says; no avocados, nuts, olive oils all the things that we have been told produce health.  I am more confused.  I think that my decision for me will be to limit my healthy fat.  Make sure that I have that tbsp of flaxseeds every day and curtail the rest.  I will have to go back and check some more.  It seems like it is the cardiologists who have the most rigid and controversial diets.  Adkins, Esselstyn and Agatson are three of those Dr’s and they all have different approaches.

 

Karen Davis, Holistic Health Practitioner says…

Trust your gut.  What feels right for you?  Personally, I eat avocados and peanuts butter almost everyday.  I sometimes cook my vegetables in coconut oil and I love to grab a handful of my homemade trail mix (nuts, berries, seeds and dark chocolate) when I need a mid-day snack.  I suggest you try adding in “healthy” fats and removing some of the “unhealthy” fats and see how you feel.  If you don’t feel an improvement, then begin removing the “healthy” fats as well.  Feel any better?

Be well & inspired!

Karen ~ Your Wellness Warrior

http://www.LifeofICoaching.com

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