Gut feeling? All health (and disease) begins in the gut.

Hippocrates said "All disease begins in the gut" 2,000 years ago, but we're only now beginning to understand just how right he was!

The Gut- Your Healthy Soil
This is a metaphor I like since we are now beginning "organic farmers" and have learned this VERY well in the past couple of years. The key to organic farming is a healthy soil.  Bugs, pests and weeds

are not attracted to plants growing in healthy, mineral rich soils.  However, with conventional farming, you grow plants wherever and whenever, and pests LOVE these dirty soils, so just spray herbicides, pesticides and fertilize the heck out of them to keep the bugs away and help them grow.  The result? well yes, a tomato.... but flavorless, with less nutrients, and pretty toxic for human consumption (not to mention, the environment).

Now think about it.... Our gut is like the soil. An unhealthy gut attracts disease, just like an unhealthy soil attracts weeds and bugs.  And just like the use of toxic pesticides and herbicides you will need drugs to cure and maintain your body alive.

But keep it healthy and feed it whole foods made by nature, and you get a healthy body and mind!

Gut Bacteria??

I mentioned last week how abut 70% of our immune system is in the gut. Not only that but basically, we are a walking bacterial colony. There are more genes in the flora of the intestinal system than the rest of our body- so much more that they are now being called a "second genome." The health of your body and mind is largely tied to the health of your gut. 

The gut flora functions by:

• promoting normal gastrointestinal function
• providing protection from infection
• regulating metabolism
• stimulating the immune system 
• synthesizing and excreting vitamins 
• helping metabolize drugs
• stimulating the production of natural antibodies and help maintain a healthy gut lining

An unhealthy gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

The Gatekeeper and The Leaky Gut

Have you ever considered the fact that the contents of the gut are technically outside the body?  The gut is a hollow tube that passes from the mouth to the anus. Anything that goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body.

When the intestinal barrier becomes permeable (“leaky gut syndrome”), large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. 

The tricky part is: you don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as skin problems like eczema or psoriasis, heart failure, autoimmune conditions affecting the thyroid (Hashimoto’s) or joints (rheumatoid arthritis), mental illness, autism spectrum disorder, depression and more.

What Alters Gut Bacteria or Causes Leaky Gut?

• Zonulin, Gliadin and Wheat- Researchers have identified a protein called zonulin that increases intestinal permeability in humans and other animals. Zonulin opens up the spaces between the cells of the intestinal lining.  Gliadin is a type of gluten (a protein) in wheat that causes zonulin levels to increase both in those people who have celiac disease and many who do not. This is why you hear so much of the "gluten-free" rage! (although this is not very straight forward, and I will write about that in a future post).
• Antibiotics and other medications like NSAIDs, antacids, and acid-blockers, among others.
• Diets HIGH in refined carbohydrates, sugar and processed foods.
• Diets LOW in fiber from fruits, vegetables and whole grains.
• Chronic stress.
• Chronic infections.

12 Steps to Maintain a Healthy Gut.

1. Do an Elimination Diet. For 7 to 10 days eliminate the top food allergens and reintroduce one by one. Pay attention and see if you notice effects or reactions of any in your body.  If so, like so many people with gluten or dairy, eliminate from diet.
2. Remove or avoid toxins. By avoiding processed foods, sugar and genetically modified (GMO) foods from the diet. Also trying to buy dairy and animal products and the dirtiest produce items ORGANIC.
3. Avoid processed soy. Soy milk, soy protein, soy flour, etc. For more on this, click here.
4. Eat fermented foods.  These include good quality organic kefir and yogurt, sauerkraut, miso,
   
   kim chi, etc. Even a teaspoon a day of sauerkraut would go a long way!!!
5. Eat fermentable fibers. Like sweet potato, yam, yucca, chicory root, dandelion greens.
6. Eat prebiotic rich foods. Prebiotics such as Inulin and FOS (fructooligosacharides) assist in the growth and activity of probioitcs. Foods such as bananas, garlic, asparagus, Jerusalem artichokes, honey, leeks and onions are rich in inulin and FOS.
7. Eat more fiber through fruit, vegetables and whole grains.  The ACTUAL whole grains (not Cheerios!!) like oats, brown rice, millet, buckwheat, wheat berries, etc.. Consuming enough fiber to maintain a daily bowel movement is important. A slow bowel transit time leads to increased exposure of your body to toxic bowel contents.
8. Limit animal protein. especially conventional for the use of hormones and antibiotics in their growing.
9. Stay Hydrated. Get enough fluids from beverages and foods you eat. Healthy digestion requires adequate fluid intake. Many factors such as exercise, weather, weight and health affect how much water is right for you. Read this post for more information and tips on staying hydrated.
10. Eat Mindfully. How you eat can be as important as what you eat. Eat slowly and CHEW your food.  Chewing helps release salivary amylase, an enzyme in the mouth that starts the process of digestion.  Stop eating when you feel full, and avoid eating just before bedtime.
11. Take steps to manage your stress. Stress has a direct effect on digestive health. Depending on the way an individual's body reacts, stress can cause the passage of food through the digestive system to slow down or to speed up, which can cause digestive upset. Digestive muscles may exert less effort and digestive enzymes may be secreted in smaller amounts when you are under stress. Stress can also worsen symptoms of conditions such as peptic ulcer, irritable bowel syndrome and ulcerative colitis. Your body and mind need time to rejuvenate and relax.
12. Move!! Exercise is essential for regular bowel movements, help strengthen abdominal muscles surrounding our GI tract, in addition to helping with stress management!

If you have more serious conditions, like an autoimmune disease, your gut may actually need repair, which is more involved than these steps.  In that case, I recommend you see a naturopath, nutritionist, or holistic doctor to guide you in your specific situation.

Now go ahead and keep your soil healthy!!!

Treating Cold, Cough and Flu, Naturally.

Tuesday I mentioned how I was boosting my daughter’s immunity due to a few sneezes and coughs…I’m happy to report it is under control using all the recommendations I gave you then! I’m still keeping an eye on it, and in the meantime…following the prevention tips so it doesn’t manifest into something bigger.

And that’s the key to natural remedies…you need to become very aware of how you feel and any symptoms or changes in your children.
Children probably won’t say “I’m coming down with something, or I’m not feeling great” but we can become pretty receptive if they are whinny, restless at night, not hungry, and like my daughter, a simple sneeze or cough!

For adults, you need to be very conscious about your body, and if something doesn’t feel right- tired, low energy, scratchy throat, achy body, etc… kick into “immune boosting mode”, it definitely won’t hurt!

Natural remedies work best at the ONSET of symptoms, the earlier you catch it, the better. I will go into detail for each symptom or condition, like ear infections, sore throat, fever…so for some viruses or bacteria, you may need a combination of all.

First of all...WHAT TO EAT when sick?

Yellow colored fruits and vegetables are rich in beta carotene and antioxidants. Both aid in the correct functioning of the lungs. Add spinach to soup and papaya and berries to a green smoothie. Hot foods also kill bacteria. Eating spicy foods like peppers, jalapeño and chilies can actually help get rid of the unwanted bacteria. The heat also helps congested mucus to become thin.

Enzyme rich food, like kiwi and pineapple, can break down your phlegm. Onions and Garlic are also good to eat, they have many properties that help ward off infections. I had a sitter from Ecuador that told me her mother would have her swallow a raw garlic clove every time they got sick!

Light meals like brown rice and steamed vegetables (topped with chopped raw garlic), fresh orange slices, pomegranates, freshly squeezed lemon or lime juice in water, green smoothies or juices with ginger, miso soup, and the best... chicken soup with your homemade broth.  I think a homemade chicken soup with a lot of vegetables, fresh garlic, ginger, rosemary, oregano and thyme is one of the best medicines for the flu!

Avoid fried foods. Fried and oily foods tend to increase the natural production of sputum in the chest.
Avoid dairy. Dairy is mucus forming and in many cases inflammatory, so it is best avoided when sick.
Avoid processed foods and sugar. Sugar and refined carbohydrates use up your body's stores of vitamins and minerals to metabolize the sugars—the very same nutrients your immune system needs to function properly!

EAR INFECTIONS:
Ear infections can be prevented with good nutrition, and if your child does happen to get one, it can be easily treated with home remedies. My daughter has never gotten one (so far!) but I’ve heard of these remedies being successful in treating it.

Garlic Mullein Ear Oil (an olive oil infusion). Only a few drops in each ear until the infection goes away. Check your local health food store. There are a number of good brands. I have this one from Herb Pharm on hand, just in case!

Onion Ear Muff. Cut an onion in half and take out all but the outer two rings. Place it on a cookie sheet and bake it at 350 degrees until warm. Use a light dishtowel to hold it against the ear. The chemicals in the onion gas increase circulation to the ear and help to rid it of bacteria.

Vitamin C. For children, in liquid form, mix it in a glass of water, coconut water, or freshly squeezed orange juice (not pasteurized juice!).  Or try a food based chewable. For adults, try high dose of vitamin C.

UPPER RESPIRATORY FLUS:
Aching muscles, joint pain, fatigue, chills, coughing, congestion....these are all signs of the flu. All you want to do is curl up in bed? There are a few things you can do to shorten the duration and lessen the intensity of the influenza virus.

Supplements.  Vitamin D, selenium, and vitamin C. I also like Zinc lozenges with Echinacea.

Herbs. Astragalus, Goldenseal, Echinacea, Andrographis, Licorice Root, Lemon Balm, and fresh Ginger. Elderberry syrup (like Sambucus) can also be very effective for an upper respiratory flu, but you need to begin taking it when your symptoms first come on!

Homeopathic. Oscillococcinum works amazing at the first signs of symptoms.
Steam. Take a hot, steamy shower or sit in a steam room. You can also fill a large bowl with boiling hot water, add a few drops of tea tree oil, rosemary, or eucalyptus, and lean over the bowl with a towel draped over your head to breath in the steam and antiviral essential oils.

Rest, sleep, rest! and start as SOON as you don’t feel well.  One of the worst mistakes is to think you only have a few sniffles, so you’ll go workout… or sending your kid to school when he/she really needs the rest; and I KNOW that’s a hard one for us as parents, we have jobs and lives, but this one day when he or she starts not feeling well, may save you a few days off school later on!

Neti Pot. this uses a saline solution to flush out the sinuses. It is best done a few times a day during acute illness. You can probably find a Neti Pot at your local health food store. Watch YouTube videos on how to use them, once you get used to it, it is very effective!

FEVERS
Fevers are a good thing. You read me right! They are a natural response of your immune system to fight infections.  Unless the fever is very high (generally above 104 degrees F), there shouldn’t be any reason to use over-the-counter drugs to bring it down.

Acetaminophen (Tylenol, Sudafed, Benadryl, Robitussin, TheraFlu, Vick's Nyquil) is usually what most people use as soon as they get sick, especially for their children, but did you know that these drugs actually deplete glutathione levels?
What does that mean? Glutathione is the body's primary antioxidant that's produced from three amino acids (cysteine, glutamic acid, & glycine) in the liver and elsewhere. When glutathione levels drop, the body's immune cells cannot function properly.

Stay Hydrated! This is the most important thing to do if you or your child has a fever. Drink a few quarts of pure filtered water every day. Coconut water is very hydrating, so drink up! Children might not want to drink a lot, so try making popsicles with coconut water,  unpasteurized, fresh orange juice, and water.

Herbs. Tulsi (Holy Basil) tea is very effective with fevers and flus. Ginger, cinnamon, yarrow, peppermint, and chamomile work very well too.

Rest, rest, and rest some more!

COUGH AND CHEST CONGESTION

Honey. Has many bactericidal properties and can be effectively used to cure a chest congestion. Honey contains hydrogen peroxide, which kills off the bacteria and decongests the chest to aid normal breathing. It also decreases the irritation of the throat and helps in reducing cough. Use local, raw honey.

Homeopathic. I like Boiron products, they have a "Chestal Cough Relief" for adults, and for children that work very well; (or you can make your own cough syrup, see recipe at bottom of page!)

Hydration, again! When you have chest congestion, it is generally advised that you drink a lot of fluids. Water is useful in flushing out toxins from the body and therefore water should be used so that harmful bacteria are flushed out from the system. When your body is hydrated properly, the mucous in the chest gets softened and is easily coughed out.


Eucalyptus oil. This reminds me of my grandma, she always used to put Vicks Vaporub in my feet and chest if I had a cold. This might be the best cough remedy, works like a charm!- grandma was right (again)!

I recommend using Eucalyptus oil instead, as Vicks has other yucky stuff I don’t like. Take about 1 tspn of a carrier oil (like olive oil or coconut oil) in the palm of your hand and mix in 4-6 drops of Eucalyptus oil on it. Rub the mixed oil on the sole of each feet before bedtime, and put socks on.
You can also use an oil diffuser to turn the oil into vapors. Inhale these vapors to clear the nasal pathways. Once your nasal pathways are clear, you will at least be able to breathe properly.


Humidifier. During the cold, dry winter months, sleep with a humidifier to thin out the mucus in the chest, BUT make sure this is clean!!  The last thing you need is to breathe moldy air!

SORE THROATS:

Soothing Teas. Licorice Root, Marshmallow Root (best extracted by cold infusion), Slippery Elm, and Mint.

Salt Gargle. Make a mixture of 1 teaspoon of sea salt dissolved in 8 ounces (1 cup) of warm water. Use it to gargle with every one to two hours.

Honey, again. Honey is very soothing for the throat.  Have a small teaspoon of raw honey. It has many other health benefits, as seen under “Cough and Chest Congestion”.
____________________________________________________________

!!!Common sense CAUTION!!!

If you have questions or concerns about yours or your child’s condition you should contact a medical doctor or qualified health care provider like an acupuncturist or naturopath.

RED FLAG! Coughing may be due to another more serious illness. If a cough comes on suddenly with high fever, restlessness, difficulty breathing, wheezing, lethargy, chest tightness and/or difficulty swallowing your child may need immediate medical attention. If a lingering cough is associated with wheezing, chest tightness, difficulty breathing it may be a sign of asthma. Rarely, but sometimes, a chronic cough may be caused by tuberculosis.
______________________________________________________________

Hope this all helps! I leave you with a little recipe to make your own Homemade Cough Syrup, and... Be Well!!

Honey and Lemon Cough Syrup with Coconut Oil

3 tablespoons fresh squeezed lemon juice
1/4 cup local raw honey – where to buy honey
2 tablespoons coconut oil – where to buy coconut oil

Mix all the ingredients together in a small saucepan and heat over low until coconut oil is melted. Take warm syrup by the spoonful as desired. You can also mix the syrup into hot water or tea.

Once the syrup is cooled the coconut oil will harden. Gently warm the syrup up before using. Store in refrigerator for up to a month.

Boosting Your Immune System

This morning my daughter woke up coughing a bit, and sneezed twice- nothing else, that’s it- but with just that I kick into “boosting immunity mode”!  This year has been pretty mild for her.  I guess the older they get, the better immunity from past years' diseases. Call me crazy, but I’m the kind of person who thinks it's good to be exposed to viruses and bacteria as it makes a stronger immune system. How your immune system reacts, however, depends on a lot of factors- so how that virus or bacteria expresses itself in yours or your child’s body, can be anywhere from mild to severe.

I’m not afraid of getting sick, nor I try to suppress symptoms with strong medications. In my opinion, this might come back to bite you in the end! I just try to arm our immune system so that symptoms are milder and shorter in duration. But, let's start with prevention, as nobody really likes getting sick!

Prevention: Building a Strong Immune System

Nutrient deficiencies and chemical overload cause our immune system to not function to its highest
potential. We are exposed to colds and flus nearly every day. When your immune system is functioning properly, it will immediately activate white cells and destroy the pathogens keeping you healthy. If you are run down, deficient in nutrients, eating foods that you are sensitive to, or chronically stressed, then your immune system may become compromised.

1. Keep the diet clean! This is a no brainer, but fruits and vegetables are loaded with the micronutrients you need to have a strong immune system.  Processed, fatty, and sugary foods are loaded with toxins, fat and sugar, and preservatives that do just the opposite- suppress your immune system. So eat plenty of organic vegetables, greens, and fruits daily. Whole grains (not too many ground grains, i.e. flours), beans/legumes, pastured/organic eggs, wild fish, sea vegetables, and raw nuts & seeds.
   
2. Exercise. Physical activity may help by flushing bacteria out from the lungs, and increasing output of wastes, such as urine and sweat. Exercise sends antibodies and white blood cells (the body's defense cells) through the body at a quicker rate. As these antibodies or white blood cells circulate more rapidly, they could detect illnesses earlier than they might normally. The temporary rise in body temperature may prevent bacterial growth, allowing the body to fight the infection more effectively. (This is similar to what happens when the body has a fever.) Exercise slows down the release of stress-related hormones, which is important as stress increases the chance of illness.
   
3. Vitamin D. Make sure your levels of Vitamin D are between 40-60ng/mL starting in the Fall (most adults need around 5000-6000IU per day to accomplish this). If you live in my part of the country, you most likely need supplementation from Fall to Spring. I give my 4 year-old daughter a food based D3 supplement (no gummies please, those are dentists worst nightmare!) Even in other regions, if you are not outside daily, I’d say check your levels and supplement if necessary. Vitamin D has been found to be incredibly important for a healthy immune system.
   
4. Specific Immune Boosting Foods: 
   
   -Oranges and pomegranates should become daily treats in the winter months! They grow this season on purpose. Yes, nature is perfect! Both pomegranates and oranges are full of vitamin C, flavonoids, and other antioxidants for keeping the immune system strong.
   
   -Eat more mushrooms. They can increase natural killer cell activity that combat viral infections. Shitake, reishi and maitake are especially great.
   
   -Eat or Drink Greens. Greens help your body deal with all the toxins we are exposed to on a daily basis that alter our immune system function. Kale, collard greens, and other cruciferous vegetables increase phase 2 detoxification of toxins while ramping up our body’s production of antioxidants. Greens are also loaded with carotenoids, or precursors to vitamin A- a key nutrient for proper immune function. Kale chips are great for kids!
   
   -Soluble Fiber. The soluble fiber in fruit, and more so in whole grains and beans, helps with the removal of toxins from the body.
   
   -Eat Brazil nuts. Eat brazil nuts every couple days, or add one to your smoothie.  Brazil nuts are very high in a mineral called selenium that many people are often deficient in and that is very important for immune function. Certain agricultural regions have soil that is deficient in selenium so the plants that grow there and the animals that eat them tend to be low in this key nutrient. For example, in the Northwest of the US soils are quite deficient of selenium.
   
   -Garlic. Bad breath aside, garlic is incredibly beneficial to your immune system because it offers a triple-whammy! it’s antibacterial, antiviral and anti-fungal. Eat garlic every day! One of the best things about garlic is that bacteria, viruses, and yeast build up no resistance to it, unlike with synthetic antibiotics. For optimal benefits, garlic should be fresh since the active ingredient is destroyed within one hour of smashing the garlic cloves.
   
   
5. Get enough sleep. This might be one of the most important ones! Sleep is a time to rest, digest, and repair. If you want your immune system to be in great shape, then give it time to rejuvenate.
   
6. Stay away from SUGAR. Sugar is an immune system suppressor.  This is especially important for children, who are so sensitive to sugar. My daughter already knows (and is great about it!), I may be flexible with sugar or candy on occasion, but at the first signs of illness or when sick, we have a NO SUGAR rule!
   
   
   
   
   
7. Avoid Antibiotics like the PLAGUE! Unless obviously, completely necessary, but do note that they are very often over-prescribed.  Antibiotics kill the bad bugs along with good bugs in your gut, necessary for a strong immune system. There is an incredible overuse of antibiotics in animals as well, so buy your meats and animal products organic or antibiotic-free. Also, don't use antibacterial soaps and sanitizers, just good old water and soap will do!
   This topic can be a whole other blog post, so for now I will give you this link to read further… 

Last, but NOT LEAST... Heal your GUT!
In the last couple of years I’ve developed a newfound respect for the gut.  I believe in a holistic approach where no organ or bodily system is more important than another, it is all interconnected, but let me tell you- a healthy GI tract may be the answer to prevention of many chronic diseases! 

You may be wondering what does the gut have to do with a cold? Well, to summarize… about 70% of the immune system is located in the lymphatic tissue of the gut. And 60 to 80% of IgA antibodies are made in the GALT (lymphatic tissue in the gut). Our intestines contain more immune cells than the ENTIRE rest of our body!!!

So, if you…

1. suspect you have issues with your GI tract.  You suffer from heartburn, diarrhea, constipation, bloating, chronic gas, or stomach pain,
2. get sick a LOT, and/or...
3. have taken a lot of antibiotics in the past, (and this can be as little as once a year!)

you may need to heal your gut!

This may require some help from a naturopath, health coach, nutritionist or other holistic practitioner, but do know that if you have GI issues, your immune system will suffer. And this goes further than just catching colds and flus, you may be more susceptible to developing autoimmune disorders, chronic diseases, and even cancer.  (Stay tuned for my post on tips for keeping a healthy gut to come next week.)

So, start with a strong immune system so you don’t get sick, or don’t get sick often- and if you do, your symptoms will be milder and shorter.  Thursday I will post "How to treat cough, cold and flu, naturally".  Check in then, and stay healthy!!!

Do you love YOU?

I’m taking advantage of the Valentine’s holiday (again) to post about something that is REALLY important, yet, many of us completely neglect.  Self-Love.

A 4-Year Old Awakens Me
I was talking to my 4 year old daughter the other day about what Valentine’s is- that we celebrate the love we feel for our friends, family, and others.  So we started naming who we loved  “grandparents, mom, dad, cousins, school friends, teachers, etc”;  when she asked me “you?” I said “yes sweetie, I love you too” for what she answered “no, I mean, do you love you?”…

Hmm, that’s deep… I’m not sure she even meant what she said or she was aware, but I took it to heart and thought to myself “great question!”.

Of course for most of us the answer is "yes, of course" but digging deeper... do you? or are you constantly putting others needs first? are you hard on yourself whenever you make a mistake?

As a Health Coach, we not only guide and educate clients on diet, nutrition, and physical activity for their health, but we talk about other important aspects like stress-management, relationships, mental and spiritual health- if you think about it, these all stem from self-care and self-love.

Researching on the subject, I found that psychologists very often see a theme of self-neglect when dealing with depressed patients.  Many people think this is a “selfish” thing to say or even think about, but the truth is it’s not! It’s being selfish not to love yourself.  Mothers especially think focusing all their time and energy on their children is the right thing to do, but I’ve learned otherwise…

Here I share what I learned from "World of Psychology" and other sources. Hope it helps!

Self-Love Through Positive Feedback
Doing things for others doesn’t make you happy. How you perceive yourself for doing things for others means you feel happy. There is a difference. Many people who are conscientious, thoughtful, and like to help others, often do it to feel good about themselves because they have limited ability to feel good about themselves without others’ feedback. They are using the positive feedback from others to bolster their sense of being "good enough".

If people had more self-love and self-acceptance, that feedback wouldn’t be so important. They would be able to do things freely for other people and not be so concerned with receiving positive affirmation. They would be more emotionally balanced because they have a healthier sense of what it means to be accepting of themselves – the good, bad, and everything in between. If a person can only feel good about him- or herself by doing things for others, he or she is at the mercy of others’ feedback, and his or her sense of worth can go up and down like a yo-yo.

Why Self-Love?
Because it helps to realize that you are as important as anyone else, and what you think and feel is valid. For many, this is the most difficult part. Maybe you’ve grown up thinking that others are always better than you, and you don’t matter, and people aren’t interested in you unless you please them. But that thinking will only lead you to conclude that others’ happiness is more important than yours, and it isn’t.

"True self-love and self-acceptance is a practice, not a perfect."

Self-Love Involves:

• Self-care.
  Self-care means you treat yourself just as kindly and thoughtfully as you would anyone else. If you are uncomfortable doing something, then you don’t do it and that’s OK. Just because somebody might be disappointed that you didn’t help him or her, that’s his or her choice to feel that way.
  
  
  
• Considering your needs.
  If that means others don’t get all of you, all the time, then that’s also OK. People can learn to adjust and be responsible for themselves, and you can also learn to ask for help.
  
  
• Caring for yourself with the same level of effort that you do for others.
  That might mean you don’t always fulfill your goal of helping others because you’d prefer to spend time doing something for yourself. That’s not selfish!
  
  
• Accepting yourself for all that you are- both your positive aspects and your human fallibility.
  You cannot be all good all the time. That’s OK, and that is human. You can work on self-improvement, but that doesn’t mean you discount the parts of yourself you don’t like as much. Those aspects are still part of your whole. Give yourself a break!
  
  
• Saying no to others’ requests.
  Be realistic about your time and your capability. You are not totally responsible for everybody else’s needs, so it is OK to say no when you can't and/or don't feel like it.

Working toward self-love and acceptance can take time. You can do little steps like self-care by eating healthy, taking time to exercise or for a massage, being more aware of how YOU feel and what YOU need, etc… In time, you’ll learn to self-love and accept yourself for all that you are!

Healthy V-Day Chocolate Truffles

Valentine's Day week! Hallmark aside, it is a great time to talk chocolate and its wonderful benefits. However... not all chocolate is created equal- most commercial bars and truffles are loaded with sugar, or worse, corn syrup and soy lecithin (most likely genetically modified), and other harmful additives.

Here is a GREAT, super easy recipe to make your own V-Day Chocolate truffles with ALL good-for-you ingredients (health benefits below). This will not only satisfy your sweet tooth, improve your mood, and fill you up, but you will enjoy how easy making these are- have your kids help, they love it!

V-Day (or any day) Chocolate Truffles

• 1/2 cup pitted prunes- soaked and drained
• 1/4 cup pitted dates- soaked and drained
• 3 TBS almond butter
• 1 TBS raw honey
• 4 TBS raw cacao (nibs or powder)
• 1/2 cup finely grated unsweetened coconut

In a food processor or high powered blender, drop the prunes and dates through the feed hole one by
one. Scrape the processor bowl and run until the prunes and dates are smooth.
Add remaining ingredients except for the coconut. Run until smooth and scrape the bowl as needed.
Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.

Makes 12 pieces

Now, these are some tasty healthy truffles!  Check out the amazing health benefits of the ingredients. Incredible! Have these ingredients always on hand, and truffles or not, use them in your cooking or for snacks.  They should definitely be a part of a healthy pantry, and they last long too!

Prunes:
Prunes have unique phytonutrients, classified as phenols, that
function as antioxidants and have been well documented for being effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats, preventing free radical damage to fats is no small benefit!

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. And prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter (thus decreasing the risk of colon cancer and hemorrhoids) prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon.

In addition, prunes' soluble fibers help to lower cholesterol by binding to bile acids and removing them from the body via the feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with prunes' fiber, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as prunes, helps prevent heart disease. 

Dates:

Dates not only have a number of minerals, vitamins, and health-benefiting phytonutrients but they're easily digested, allowing your body to make full use of their goodness.

Dietary fiber in dates helps to move waste smoothly through your colon and helps prevent LDL (bad)

cholesterol absorption by binding with substances containing cancer-causing chemicals.
The iron content, a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood.
Potassium, an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration.

They also contain vitamins A and K. Vitamin A protects the eyes, maintains healthy skin and mucus membranes, and even protects the lungs and mouth from developing cancer. Vitamin K is a blood coagulant that also helps metabolize your bones.

Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help prevent excessive bleeding (anti-hemorrhagic).

Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions.
Together, these cofactors help your body metabolize carbohydrates, protein, and fats.

Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, helping preventing a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Raw Honey:

If you buy your honey in the supermarket, I challenge you to find a source of raw honey, since all these marvelous health benefits only apply to raw honey. Raw means the honey has not been heated over 116F, but talking to the producer is really the only way to ensure that the product you find is truly raw, since the term “raw” is not really regulated by the government.

Health benefits of truly raw honey:

• Anti-Bacterial, Anti-Viral, Anti-Fungal (can even be used topically to treat infection)
• Treats coughs/upper respiratory infections
• Experimental evidence indicates that consumption of honey may improve blood sugar control and insulin sensitivity compared to other sweeteners.
• Antioxidants
• Improved HDL cholesterol
• Boosts immunity
• Pre-digests starches for you – if you leave your raw honey on bread for 15 minutes, the amylase enzyme begins to break down the complex sugars/starches in the bread, making it ultimately easier to digest for you.
• Some research shows that taking a Tbs of raw honey made within 100 miles of your home fights off seasonal allergies. The reason is something about the bees processing the same pollen that is making you sneeze, and you consuming the processed pollen, inoculating your system against the allergens.

Raw Cacao:

Last but NOT least... Raw cacao beans are rich in antioxidants, which lower free radicals. The beans provide some iron and calcium, but are particularly rich in magnesium.

Chocolate for Heart Health- Scientific studies of the effects of dark chocolate indicate that it stimulates the release of endorphins in the human body. As a result, dark chocolate may have an anti-depressant effect. A study in the 2012 issue of the “International Journal of Hypertension” reports that the antioxidants in dark chocolate help to reduce high blood pressure and improve circulation. Advocates of raw cacao beans claim the beans provide these health benefits to a greater degree because the raw beans have a higher level of antioxidants than processed chocolate.

Magnesium- Cacao beans are one of the best dietary sources of magnesium — a mineral needed for more than 300 biochemical reactions in our bodies- and that about 70% of Americans are deficient of.  It's important for muscle and nerve function and keeps the heart rhythm steady.

Fibre- You don't get any dietary fibre when you eat a chocolate bar, but you do get some when you snack on cacao nibs: one ounce has nine grams!

Iron- Necessary for red blood cell production, is found in cacao nibs. An ounce of the raw nibs has six per cent of your recommended daily iron intake.

Antioxidants- Surely you've heard about the antioxidant power of dark chocolate — well, that goes even more for cacao beans, especially when eaten raw. Antioxidants are important for health because they absorb the free radicals that cause damage in the body.

Mood Improver- Neurotransmitters are the messengers in our brains that tell our bodies how to act, and that includes mood. Cacao's ability to act on those neurotransmitters is why it's known for its mood-enhancing skills. Chocolate and cacao stimulates the brain to release particular neurotransmitters that can trigger emotions — including good ones like euphoria!

Phenylethylamine (PEA)- This is a chemical found in cacao, one that our bodies also make naturally. We produce PEA, an adrenal-related chemical, when we're excited — it causes the pulse to quicken, making us feel focused and alert.

Anandamide- Anandamide, a lipid found in cacao, is another compound tied to cacao's feel-good properties. This lipid has been called "the bliss molecule", because its natural molecular shape represents that of THC, the active ingredient in marijuana.

So go ahead, buy these healthy pantry staples, make some delicious truffles, and have a lovely Valentine's day! XOXO

Teff Porridge with Dates, Walnuts & Cinnamon

There’s something about starting the day with a steamy bowl of porridge that just feels right at this time of year (and this part of the world!). It’s warming, nutritious, and energizing! Most of the times we eat oatmeal, and that’s great, but I’m here to tell you about my new favorite little grain- Teff.

You may not have heard of teff before. It’s an ancient Ethiopian grain. If you’ve ever eaten Ethiopian food, it is what those large, bubbly injera crepes are made of. Teff has been grown in Ethiopia for thousands of years and its claim to fame is that it holds the title of smallest grain in the world! Teff is packed with calcium, iron, and fiber. It’s also gluten-free and high in protein so it’s a great option for vegetarians and those of you who are gluten-intolerant.

I really just love it because it makes the most delicious, nutty, and creamy breakfast porridge!

You can find Teff at most health food stores or even online.  Give it a try and tell me what you think. Remember to be creative! the great thing about porridge is you don't need to stick to a recipe. Top with any seeds, nuts or dried fruit you have on hand, and enjoy!

Teff Porridge with Dates, Walnuts & Cinnamon
Makes 6 servings

1 cup whole grain teff (not teff flour)
3 cups boiling water
1 tablespoon organic or pastured butter
1/4 teaspoon cinnamon

4 tablespoons raw honey (or maple syrup)
1/4 teaspoon sea salt
Pitted medjool dates (you can substitute for raisins), chopped
Toasted walnuts (or pecans)
Organic or Pastured Milk (or any kind!) for serving (optional)

Toast the teff grains in a large saucepan over medium heat, stirring frequently, until the grains emit a toasty aroma, about 3 minutes.

Slowly add the boiling water, butter and cinnamon. Stir well. Simmer, covered, for 10 minutes, stirring occasionally to prevent any lumps from forming. Stir in salt and 3 tbsps. honey. Cover and continue cooking until the grains are tender and the porridge is at your desired consistency. Add more water (or milk), if necessary to thin out the mixture.

When the porridge is completely cooked, remove from heat and let sit, covered, for 5 minutes. Ladle into individual serving bowls and sprinkle with walnuts, chopped dates and an extra drizzle of honey. Finish with milk, if desired.

Travel- Healthy Eating out the Window?

Last week I made a very sudden, overnight decision- and Best.One.Ever- to go to Puerto Rico for the week and visit family and friends to escape the (second of the year) polar vortex in Chicago.

While there, I figured I'd pay attention to my healthy (and/or not-so-healthy) habits and blog about how to eat during travel, especially family visits.

Do you have to throw your healthy eating habits out the window? Should you try and find a "health food store", stock up on organic fruits and vegetables, and make yourself meals at home? Where do you find the balance? What to do?!?

I find healthy eating extremely difficult in my beautiful little island of fried foods, excessive meat eating and alcoholic drinking, and minimum vegetable consumption.  However, among all this...there is health!

Here are some things I've learned through years of traveling and through my health coach (hint: not necessarily nutrition) training:

1. Eat Healthy When You Can.
   So it might not be not all be organic, but you can find some vegetables in your mother's refrigerator and make yourself vegetables with an egg for breakfast.  Just be creative and work with what's there.  Same goes with going out to dinner....it is your choice what you order after all, and I'm sure there is almost always at least a semi-healthy choice!
   
   
2. Enjoy Your Mother's Food.
   Or you grandma's, aunt, dad, or whoever's food you long for. The day we arrived my mom had her delicious "arroz con habichuelas y bistec encebollao" (rice and beans with caramelized onion beef), and a slice of fresh avocado on the side. I enjoyed EVERY BITE OF IT, without ANY resentment or guilt whatsoever.  This is home after all, and the food I grew up with, so while it might not be deemed healthy to my body, it is healthy to my soul.
   
   
3. Eat Local.
   First thing I asked my dad was "what's in season here?" for which he replied "the oranges are good now".  The first street vendor I saw I bought some local oranges- they were sweet and different from what I find in Chicago, so it is always fun to experiment and eat what's in season where you are.
   
   
4. Don't Forget the Other Forms of Nourishment!
   
   
   
   Last but not least, there is more to health than diet and nutrition.  I was OUTSIDE- in a beautiful warm, sunny, beach!  I spent time with old friends, and laughed- A LOT. I had quality time with my mom and dad and felt their love and caring that I miss so much.  I saw my daughter giggle, laugh, play with the waves, practice her Spanish, and be friends with my childhood friends' kids. I met my best friend's new baby.
   This all nourished my heart in a way carrot or broccoli never can!

So, next time you travel- don't worry too much about your diet.  Do your best, and be aware about the other forms of nourishment!