A Healthy Bite - ThatOrganicMom

Looking for recipes from Gilmore Girls that you can make? I get you, and I have a solution! You're watching Rory and Lorelai eat stacks of pancakes and drink copious amounts of coffee, and suddenly, you are ravenous. Been there, done that. So what's the solution? Head over to EatingGilmore.com to whip up a recipe that will satisfy your food cravings! Larisa, the creator of EatingGilmore.com is in the process of creating a recipe for every single episode of the popular series Gilmore Girls. And why not? You know they're always eating and it makes us so hungry! In this episode, we explore our mutual love of food, cooking, cookbooks, and of course, the popular hit show Gilmore Girls. Meet the Author behind EatingGilmore Larisa is a home cook obsessed with Gilmore Girls and is cooking her way through the series one episode at a time. Each episode she chooses a dish, drink, or meal to prepare inspired by that episode then develops a recipe to share on her website. Cooking has always been something Larisa enjoyed and it truly shows in the food she creates to pair with each episode. eatinggilmore.com Making Recipes from Gilmore Girls - Rebecca's Favorites Apple Cider Ice Cream - see photo belowMac and Cheese Chocolate Milk Shakes - see photo belowCoconut Shrimp Tacos with Mango Avocado SalsaDr. Pepper BBQ Chicken Nachos (I substituted Kombucha Brew Dr., and it was still absolutely amazing!) My daughter and me toasting our perfect milk shake and episode pairing thanks to Larisa! Lorelai: We should be eating, I'm hungry! Don't they want us eating? Isn't that what the point of the Hungry Diner is, to feed the hungry diner? Or is the point of the Hungry Diner to keep the diner hungry, in which case they should call it the Eternally Hungry Diner cuz you're not gonna get any food here, loser!Rory: That would be quite a sign.Gilmore Girls While eating dinner in front of the tv isn't something experts recommend doing every night, an occasional dinner at the coffee table while watching your favorite show is a great way to bond with your family or friends. When you pair Gilmore Girls with one of Larisa's recipes, you can turn screen time into family bonding time. Apple Cider Ice Cream Recipe by Larisa and then I used my caramel sauce recipe for a delicious topping! Rory: You know, there will be food there.Lorelai: Finger food, aka snooty little balls of attitude!Rory: Oh boy.Lorelai: I need real food, peasant food, hearty bread, meat, cheese, little pickle chips, sauce, a special sauce. This is the food that sustains me, this is the food of my...Rory: Oh my God, just eat the burger already!Lorelai: How crabby!Rory: I'm not crabby.Lorelai: I didn't even get through my special sauce speech. That's crabby.Gilmore Girls Transcripts EatingGilmore [00:00:00] Rebecca: So tell me a little bit about yourself so that you know, people can get an idea of who you are from you.  [00:00:06] Larisa: Yeah. so I'm Larissa. I am the person behind the Instagram and blog called Eating Gilmore, and essentially the project is where I recreate a dish or drink of some sort that is inspired by every single episode of my favorite TV show, which is Gilmore Girls. [00:00:28] Larisa: That is so cool that you had the idea to do that, because I. It's interesting  [00:00:33] Rebecca: when you watch a TV show or sometimes even a movie, but I feel like it's more with TV shows and they're eating something. It always makes you want to eat too.  [00:00:43] Larisa: Yes, . I'm always hungry when I'm watching the show  [00:00:47] Rebecca: because they eat all the time and I got my coffee because I'm like, okay, we're gonna be talking about Rory and Lo Loli, so I know there's gonna be coffee involved , so I have to have my coffee. [00:00:58] Larisa: Perfect.  [00:00:59] Rebecca: Yeah. So obviously you loved Gilmore Girls, it's your favorite show, you said.

[00:00:00] Rebecca: I listened to your, talk at the Weston A Price Conference and was so fascinated by everything that you've done and everything that you've experienced. So to start off, would you just give us a brief introduction of who you are and how you got to be where you are eating like a human. Who is Dr. Bill Schindler [00:00:17] Bill Schindler: Sure, I would love to, and thank you for the opportunity to talk with you today. So my name is Dr. Bill Schindler, and I am the executive chef currently of the Modern Stone Age Kitchen, which is a full family endeavor, which I'm sure we'll talk about in a little bit, and also the director of the Eastern Shore Food Lab, which is our non-profit. https://eatlikeahuman.com/eastern-shore-food-lab/ [00:00:34] Bill Schindler: And the where, how we got to this place, you know, our tagline, our, our motto, all of it is, is "eat like a human" because my background is actually in anthropology and archeology and I've spent literally my life at some level looking and I'm trying to understand and studying ancestral and traditional diets. [00:00:52] Bill Schindler: Some through the archeological record and some millions of years old and some more recent in historic through the ethnographic record and tried to make sense. And I'm using that to make sense of, our current issues surrounding food and diet and health and ethical eating and sustainability and all those things that we're really, you know, trying to problem solve today as a species. In Person Classes: https://eatlikeahuman.com/product/eat-like-a-human-3-day-intensive-march2023/ The Question We Should Be Asking About Food, Not What but How [00:01:13] Bill Schindler: We've, I think my, my wife and I and my family have really started to at least ask the right questions. We don't have all the right answers, I'm sure, and we're headed in the right direction, but I think we've, we've started to at least ask the right questions, which I think is, is, is very important, especially in today's [00:01:28] Bill Schindler: dietary climate where we had landscape, where we have all sorts of, of information hitting us, left and right and don't really know, know how to feed ourselves. But my own relationship with food is, is actually incredibly important as well. I spent most of my life, very unhealthy because of how I ate, incredibly poor self body image, battling weight, battling, metabolic disease until we've really took this ancestral and traditional approach. [00:01:52] Bill Schindler: my, I'm I'll turn 50 in about a month, and I've never felt better. I've never been in better health and, my entire life has been transformed because of, of this approach. And, and very quickly, I think just to mention what that approach is. We as a species right now, as humans, are trying to understand obviously how to feed ourselves. [00:02:11] Bill Schindler: Most of us wanna lose weight or feel better or live a better life, and to figure out how to do that, we're asking the question, "what should I eat?"  [00:02:19] Bill Schindler: And trying to achieve that health or that body. Through that answer. You know, what, what should I eat? And we think that, you know, from that sort of Weight Watcher's mentality, if I have this much carb, this much protein, or I go on this diet and I eat this green smoothie and all this, all my problems will be solved. [00:02:35] Bill Schindler: And even though what we should be eating is a very important question, what I hope we get a chance to dive into a little bit today during this conversation is it's not the only questions that humans need to ask.  How Should We Eat? [00:02:47] Bill Schindler: We are a completely different species. The way we go about eating and getting our food is completely different from every other animal on the planet. It is partially the what built us as a species with these big brains and these big bodies.

You want nourishing whole food meals made from scratch. Here's the perfect low-stress option for the work-from-home professional or the health-conscious family to stay happy and healthy.  You'll find everything you want to know about hiring a personal chef here. Chef Shelley Blechar has been providing personal chef services for over 17 years! She's here to share her knowledge, so if you want to meal prep, hire a chef, or be one, listen to this episode. You can also read more information below, plus you'll find transcripts, links to her resources, and some of her YouTube videos below. Your family needs your time and attention, but you may be busy with work. When you hire a personal chef, they take care of everything from planning and cooking healthy meals to cleaning up afterward. 1 - You Can Focus on Family Life. Hiring a personal chef will give you more free time if you're busy with work, kids, and other responsibilities. It also means you won't have to worry about ensuring everyone eats right and stays fit. Personal chefs cook fresh food that tastes gourmet and clean up after themselves. 2 - They Take Care of Everything Else. You might think that hiring a personal chef would cost an arm and a leg, but it doesn't have to be expensive at all. Some chefs offer discounts for families who need help feeding themselves. Chef Shelley has information on the average price of personal chefs in different locations across the USA. Get that information here. 3 - They Help with Meal Planning. If you're looking for ways to save money, consider hiring a personal chef. These professionals will cook high-quality, nutritious meals for you and your family, so you won't have to spend extra time preparing food. In addition, you'll likely waste less, too. (Fewer bunches of wilted, unused greens dying in the back of your fridge!) 4 - They Save Time. You might not think hiring a personal chef would save you much time, but it does. Instead of spending hours in the kitchen, these chefs prepare delicious dishes in minutes. In some cases, you may have access to a team of chefs. Either way, you won't be cooking, so you'll have more time for your needs. 5 - They Provide Nutrition Education. Another benefit of hiring a personal chef is that they provide nutrition education. They may teach you how to cook healthy meals and help you make better food choices. Many personal chefs also offer private cooking lessons, which you can do in your own home! Personal Chef vs. Private Chef Chef prices will depend on your needs. If you need a high-end chef in-home most days of the week it will cost you more than one who prepares food for your fridge once a week. Here are some of the difference between a personal and a private chef: Private Chef A private chef often lives with and works for one client to shop for and prepare fresh meals on a full-time basis. As a salaried employee, a private chef may create weekly menus, handle meal preparation, and do on-site cooking, all according to their client's needs. In addition, the private chef may be expected to prepare food for special events such as birthdays, anniversaries, and holidays. These meals may have higher expectations, such as one might find in a fine dining restaurant. One of the key differences is that a private chef is many times more expensive than personal chef services. Here's why: Personal Chef A personal chef prepares meals for several clients on a recurring basis. Clients may choose twice-a-week, weekly, bi-weekly, or monthly meal prep services. The personal chef will prepare customized menus according to each client's dietary needs. Some may even offer menu planning and shopping without food preparation, only supplying the recipes and ingredients so a client can cook on their own. However, for the most part, a personal chef plans and prepares meals for each client. Once the meal planning is complete,

Move over butter, ghee is on the rise! My guests on this episode of A Healthy Bite are the founders of Simply Ghee, and they're sharing everything you could ever want to know about this golden superfood! Listen using the player above, but also make sure to use the table of contents below to read more about ghee. Just for you, they've created the coupon code OMGhee to save 20% at SimplyGhee.com. (Nope, this is not a sponsored post and I'm not an affiliate for the product. As I often do, I'm sharing information about a fantastic product that I believe in, because I think it will be beneficial for you!) What is Ghee and How Is it Made? Ghee comes from the process of separating the various components of butter. Technically speaking, ghee is almost clarified butter. Keep reading. So, how is ghee made? Well, butter is made up of saturated fat, sugar, protein and moisture. When it is heated on low heat, it melts and separates the solids of lactose and casein from the fat and moisture. Those solids sink to the bottom and as the heat cooks more the fat (oil) becomes clearer. Once done, you can see down to the bottom of the pot where the solids have adhered to the bottom. The solids are responsible for imparting a caramelized/slightly nutty flavor profile in ghee. Is Ghee better than butter? Yes and no! Simply put, ghee is butter without lactose (sugars) and casein (proteins) and moisture leaving behind the beautiful saturated fat. Beyond clarified butter which always contains solids. Ghee is way purer! Ghee is purer than butter but good grassfed butter also has many healthy benefits too. Those who might have issues with dairy can tolerate ghee without lactose and casein since these two culprits have history doing so with lots of folks gastrointestinal systems.Simply Ghee Is Ghee Healthy Ghee has numerous health benefits! Here are just a few: Rich in essential, health-boosting vitamins, minerals and nutrients, ghee has plentiful amounts of fat-soluble vitamins A, D, E, and K. These nutrients nourish and protect the brain and boost the immune system. In addition, ghee aids the body's absorption of fat-soluble nutrients from other foods.Heals and repairs the digestive tract - In Ayurveda, ghee is believed to aid in digestion. Because it only contains trace amounts of milk, it is suitable for most people with dairy allergies and also fits the Paleo diet.Perfect balance of Omega 3, 6, and 9, the same fatty acids found in foods like avocado and salmon.Contains conjugated Linoleic Acid (CLA) which has been shown in studies to lower cholesterol and high blood pressure. CLA may help reduce tumors, inflammation, and help fire up the metabolism. A study on a rural population in India showed a significantly lower prevalence of coronary heart disease in men who consumed higher amounts of ghee.Increases energy levels, according to Ayurvedic Medicine, by supplying life force to the body and mind. Learn more about the health benefits of ghee. Ghee Benefits According to The Complete Book of Home Remedies by Dr. Vasant Lad, mixing a small amount of ghee in warm milk may help relieve constipation. Beyond the health benefits ghee helps to protect and brighten the skin, according to Vogue in Why Ghee Should Be Part of Your Skincare Routine. Apparently, it can act as a carrier to increase the potency of other ingredients when mixed together and applied to the skin. It is said to help fight dryness and fine lines while being an ideal moisturizer for rosacea prone skin. What is A2 Ghee As I mentioned in the podcast, I first noticed A2 milk while shopping. I'd never heard of it and I grew up on a dairy farm; so I immediately began looking up studies and research that had been compiled on the topic. Here's what I found: All milk contains proteins, one of them is casein and it makes up about 80% of the total. The most common forms are A1 Beta-Casein and A2-Beta Casein,

This podcast episode with Dr. Michelle Segar was as beneficial for me as I believe it will be for you. Listen using the player above, and find transcripts and additional resources below. For years I've had a love-hate relationship with exercise. I've tried to build healthy habits in most of the usual ways. I used habit stacking, and all the things experts tell us to do to maintain workout motivation. But I still struggled to meet my fitness goals. For years I went to the gym early each morning right when I woke up. My personal trainer would punish me with squats, lunges, and strength training to get me out of my comfort zone. “No pain, no gain,” she'd yell! It didn't last. Why? Because I don't enjoy punishing workouts! It's hard to consistently do any form of exercise you don't enjoy. In addition, my workout motivation was weight loss and good health. While good health is an excellent reason to work out, weight loss is not. The evidence is now clear: Exercise is excellent for health; it's just not that important for weight loss. So don't expect to lose a lot of weight by ramping up physical activity alone.Vox The Best Workout That's why experts say the best workout is the one you love doing. If you love it, you'll do it. Try to force yourself to do exercises you hate, and you're more likely to resent the hard work, eventually giving it up. If you enjoy HIIT exercise, go for it! Pilates is your thing? Do it! If you love dancing, turn up the music and get your cardio exercise in with your favorite tunes. Create a playlist to listen to while you dance or work out. The best workout songs are those with about 120-208 beats per minute. Search for these on Spotify you'll get the best cardio workout of your life! Hip Hop dancing includes full-body movements, developing muscle strength, stamina, and endurance while burning around 450 calories per hour. Of course, you're likely not going to dance for a solid hour, right? But you might dance for 10 minutes, at multiple intervals throughout your day! Remember, your fitness journey doesn't have to be painful, punishing, or something you dread. The fact is, it doesn't even have to be long and grueling! It just has to be something that brings you joy from true motivation, not guilt or a feeling of failure. This is the beginning of a concept Dr. Segar develops in The Joy Choice that will help you achieve sticktoitiveness in the area of exercise and healthy eating. Home Workout vs. Gyms Dr. Segar explains the difference between what she calls habiters or unhabiters. Habiters, who are very disciplined and organized, stick to their plans, everything runs according to schedule, and are 100% onboard with eating healthy foods and exercising. For some folks, going to the gym is the only fitness motivation that works. Working out at home may lead to negative self-talk and zero motivation. If that's you, keep your gym membership and make it part of your fitness routine. Just try not to go down the perfection rabbit hole. Shy away from rigid plans and unrealistic goals, we've learned to equate to success when exercising. A key step in my coaching process involves helping clients learn to shift away from the perfectionistic exercise and eating beliefs that, while still widely believed, are now very outdated. Michelle SegarMichelle Segar, Ph.D. If that's not you, you might be an unhabiter, like many others, including Dr. Segar! You'll find relief listening to this podcast episode and cutting yourself slack in this area of your life. And when you do, you'll discover something quite interesting. You'll achieve more success when you find the best workout motivation for you. (Hint: the book will help you find what truly motivates you!) Everything listed below will make much more sense if you listen to the podcast episode or read Dr. Segar's book. After reading The Joy Choice, I felt such a sense of relief and less of a failure when,...

Nurture and nature; two components in the development of individual differences. Understanding the root cause of abuse may help in the emotional healing process and provide an avenue of forgiveness on a deeper level resulting in better mental health for generations to come. Introduction to Loose Cannons A while back I watched Keep Sweet, Pray and Obey, a documentary mini-series that focused on the polygamous Fundamentalist Church of Jesus Christ of Latter-Day Saints, an offshoot of mainstream Mormonism, and its leader Warren S. Jeffs. It was shocking to say the least. Following that documentary, I saw Murder Among the Mormons, a true crime documentary miniseries following Mark Hofmann, one of the most notable forgers in history, who created forgeries related to the Latter Day Saint movement. So when I read the book Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family, the subject matter didn't surprise me, although it did sadden me. There was a connection to those documentaries I'd seen. Diana Cannon-Ragsdale's father worked in the district attorneys office during the time of salamander letters. His journals, along with her mothers' journals during psychological therapy, gave Diana insight into the poor emotional health of her parents. Their mental illnesses had a devastating impact in Diana's own life. Like ripples in a pond, that impact touched the lives of her own children. She was determined to find healing on her journey to stop the pain from reaching her grandchildren and future generations. Diana now advocates for those who cope with mental illness, were raised by dysfunctional families, and must overcome abusive situations. She details her challenging journey in her memoir, Loose Cannons. When Generations of Your Loved Ones Have Suffered While Diana's father claims to have never been disciplined, he was more than a little heavy handed when it came to raising his own children. Perhaps because boundaries make kids feel safe and secure. Raising a child without boundaries or discipline often leads to narcissism. Parental boundaries allow children to grow up, to understand they can't always get their way, to be more patient and mature. Knowing that there is a limit to how much comfort and pleasure their parents will provide, children can learn to cope with disappointment; as an added bonus, the mild disappointment often brought about by boundaries can also help children to develop empathy — perhaps for others who have discomfort and disappointment. Understanding the meaning of "limits" allows kids to be more connected to the real world.Healthy Boundaries in Parenting In addition, Diana's mother had a mental illness that left her checked-out most of the time, and later led to complete abandonment. Undiagnosed Mental Illness Led To Abuse Her parent's undiagnosed mental illnesses were the root cause of their unhealthy obsessions and behaviors. As a result, Diana and her siblings faced abuse and neglect as part of their daily life. The level of neglect was so extreme that she was often hungry as her parent's barely fed them. An older brother learned to prepare spaghetti so they'd have something to eat. In fact, it was so bad that she didn't realize they weren't a poor family until much later in life. The reason they weren't fed had nothing to do with lack of finances. Read the memoir Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family. I've learned there is no such thing as a lie, it always reveals itself eventually. I feel lies and secrets are far more damaging than truth! Remove the Source of Emotional Pain Likely one of the best ways to begin emotional healing is to remove yourself from the source of emotional pain if possible. In Diana's case, there were a number of years she chose to put distance between herself and her parents. Begin Emotional Healing Painful emotions can be a detriment to your overall well-being.

Want to design the life you desire? Here's a question to start with: do you make life happen or is life happening to you? There's a significant difference. My mission is to help you instill habits practiced by the longest-lived people on earth. Why? So you can extend your healthspan and have the most heartbeats available to spend! Stacey Aaron Domanico, author of "Where Do You Spend Your Heartbeats?" issues a gentle wake-up call in this episode to spend our time wisely and purposefully. After two bouts with cancer, Stacey realized healing is hard when you're not being authentic. During her second cancer diagnosis, she found herself caught up in pretending to be happily married and doing the same thing she'd done during the first battle against cancer. I continued the same way of eating, worrying about what others thought, living in an unhealthy relationship, and treating myself like a foe and not a friend.Stacey Aaron Domanico in "Where Do You Spend Your Heartbeats" Signs You're Just Surviving Does any of this sound familiar? You are tired and life is tiringLife feels painful most of the timeYou believe you have no powerYou're keeping your head downTelevision is an escapeYou numb yourself with emotional eatingYou feel like a victim of life's crueltiesWalls are your friend, a prison of your own creationYou've learned when it comes to life, it's best to grin and bear itYou feel stuck If you're struggling to make a decision, you're not alone. Mental and emotional strain can lead to very real decision fatigue. In her book, Stacey has a five-step "stethescope gut check" that I found to be incredibly useful. Ready to Design the Life You Desire? What kind of life do you want to live? Are you living it? What legacy do you want to leave? Do you take steps that lead in the direction of your dreams? Stacey is available for coaching, read her story here: coachingwithstacey.com. The great paradox of our time is that many of us are busy and bored at the same time. While running from one event to the next, we wonder in our innermost selves if anything is really happening.Henri Nouwen Getting Started Reading Stacey's book was empowering. She asks questions that made me think. At the end of every chapter, she lists key reminders. I've gone back to them frequently over the past few weeks. As I mentioned in the podcast episode, I highlighted a significant portion of her book. Below are some key points to focus on: Create a timeline of the milestones and experiences you want out of life (a bucket list of sorts)Find people who embrace life and seek their advice.Stop comparing your life to others - focus on your gifts, talents and abilities.Life has a way of filling our days, be proactive and fill your days in a way that gets you closer to your dreams.Understand that you can change your current circumstances but often there is a price to pay. As Stacey mentions, "The fear of change overpowered the pain and that's really what the scale is. Once the pain became more than the fear (...) The ability to take care of [yourself] grows stronger.""For just one week, visualize your dream life in as much detail as you can. You have nothing to lose but a life of joy." page 153 Chapter 8 Key Reminders from "Where Do You Spend Your Heartbeats?" Meet Author Stacey Aaron Domanico Website: coachingwithstacey.com Following a dynamic career of over 25 years at the executive level leading teams and coaching women in a Fortune 50 company, Stacey Aaron Domanico became a certified life and empowerment coach so she could focus on her first love of mentoring women: a role she began to enjoy while still in her corporate life. Today, as a two-time cancer and toxic relationship survivor, it is Aaron Domanico's purpose and passion to help other women by sharing the lessons she has learned and tools she has developed throughout her own journey. Against the backdrop of the fact that we all have a fi...

This past weekend I attended the 22nd Annual Conference of the Weston A. Price Foundation. Multiple exhibits stressed the harmful effects of Electromagnetic Radiation on Humans including today's guest, Justin Frandson. You can't hear, see, or smell them; electromagnetic fields. The earth emits low level electromagnetic fields. The earth, sun and ionosphere are all natural sources of EMF. However, the subject of this podcast episode isn't how to block EMFs; it is about learning to live with them. Although, manmade magnetic fields are causing a broad spectrum of dangerous radiation to human health. As mentioned in this podcast episode, full blocking (like sleeping in a Faraday bag) would also cut us off from the good energy emitted by the Earth. The increase in biological exposure to manmade EMFs is in the billions, so how can we learn to live with them with the least damage? There are folks who suggest that EMF exposure is not harmful; however, let's keep in mind that doctors denied cigarettes were harmful to public health in the beginning. Keep in mind it's easier to prevent than treat disease, or as I mention in the podcast episode, err on the side of caution without living in fear. Types of EMFs On average, there are four types of manmade EMFs in a home. Dirty Electricity - Itinerant frequencies that create unnatural electromagnetic environments like fluorescent and LED lighting.Radio Frequency/Microwave Radiation - WiFi and Bluetooth devices along with microwave ovens.Magnetic Fields - These occur when electricity is flowing. Frequently used appliances with large motors are typically the worst offenders. (Avoid having these large appliances share an adjoining wall with your bed as the closer you are to these magnetic fields, the stronger. The further you are, the more they fall off.Electric Fields - Emanate from all the wiring in your home. This includes extension cords and power cords. Considering the four types of manmade EMFs, exposure can come from many sources, such as: mobile phones, laptops, iPads, bluetooth headphonespower linesx-raystanning beds, microwave ovens, and other electric appliances The main topic of this podcast conversation will be concerning electronic devices which use WiFi and Bluetooth, however we touch on other types of EMFs briefly. Where Does EMF Exposure Come From? Families are exposed to EMFs at school and at home. Children are exposed to electromagnetic fields in many forms from baby monitors to iPads. In American schools, children are often able to use computers as early as preschool. France banned WiFi in elementary schools years ago. The governments of other countries such as Spain, Germany, and Russia have recommendations to ban WiFi from schools due to potential health challenges. EMFs influence metabolic processes in the human body and exert various biological effects on cells through a range of mechanisms. 1 EMF exposure intensity decreases as you move away from the object that's sending out waves. High-frequency EMFs are the ionizing type of radiation. Scientific literature agrees that large exposures can cause damage. Xray machines, CT Scans, and tanning beds are examples of this low levels of this type of radiation. (National Cancer Institute Fact Sheet.) Low- to mid-frequency EMFs are considered non-ionizing type of radiation. Examples include hair dryers, power lines, cellphones, and microwave ovens. EMF Exposure Symptoms The problem of health effects of RF EMF has not been definitively resolved, however, they suggest it appears necessary to use precautionary principles and ALARA (As Low as Reasonably Achievable) principles. it is recommended that the interpretation of results from studies on health effects of RF radiation should take sponsorship from the telecom or other industry into account. It is concluded that the ICNIRP has failed to conduct a comprehensive evaluation of health risks associated with RF radi...

This article was originally written in April 2015. In 2022, after a comment from my daughter, my goal was to slow down. I noticed it was becoming harder to get my family together, so I invited an expert to give us insight for making family meals happen. You'll find tons of helpful information above and below, including resources and links, a podcast episode, books, and more. What to do if Family Mealtimes Stop Happening The importance of family dinners is clear, however life happens. After four of my six children became adults and moved out, our routines gradually became less consistent. Add in the fact that my husband commutes to work. Family mealtimes weren't happening. While frequent family meals is high on my priority list, the cold hard fact is that as kids grow into young adults, it's not always possible, our schedules were all over the place. I reached out to FamilyDinnerProject.org for some tips. Links Mentioned In Podcast Benefits of Family Dinner for Adults (Empty Nesters, College Students, etc.) Family Breakfast Project - Activities with make ahead or quick breakfasts to get in some quality time Welcoming Table - A special series of resources for families with unique mealtime needs and challenges. Family members who are on the autism spectrum, or who have ADHD, learning disabilities, feeding disorders, or sensory processing issues need family dinner to be a safe and welcoming space.Technology at the Table - resources to help you decide what feels best for your family, along with fun ways to use devices to enhance family bonding, not distract from it.Youth Sports and Family Dinner - top tips and advice from a team of experts, as well as meal ideas that are perfect for busy athletes and their families. Use these tools as inspiration to keep family meals on the calendar, right alongside the big game.Eat, Laugh, Talk, The Family Dinner Playbook - 52 weeks of ideas for achievable family dinners with great food, fun and conversation. With tips to overcome common dinnertime obstacles, set goals and get closer as a family. Chapters on picky eating, screen time, tension at the table, busy schedules and more — plus hundreds of easy recipes and tons of ideas for engaging conversation and exciting dinner games. Other Posts Mentioned in Podcast Meet Bri DeRosa Bri DeRosa is a freelance writer and communications consultant with a background in creative and dramatic writing, arts education, and service learning. She's spent over a decade working in program development and creative initiatives, largely for non-profits and small businesses. Bri has been the Content Manager at The Family Dinner Project since 2014, has contributed to three cookbooks, and practices her family dinner skills every night at home with her husband and two teenage sons. Here are two examples of newsletters from the Family Dinner Project that are applicable to this podcast episode. Family Dinner with an Empty NestTeens at the Dinner Table Rebecca: I actually reached out to you because I am struggling myself with this subject, and so I thought as much as I try. And as much as this means to me, if I'm struggling, there have to be people out there that are also in the same boat. Rebecca: It's easy to think that, Oh, I'm the only one that has this problem. My life is so difficult and busy. But it's not true really.  Bri: No, I mean, it's. We hear from so many families that this is challenging, This is hard. Family meals have gotten more difficult over the years. The external pressures, the things that make family life what it is today are actually like, they pretty much work against family meal times, right? Bri: And, and everybody has this sense that like, I'm supposed to be able to do it all. I'm supposed to be able to do it all and do it perfectly. And that is not the. So, no, you are not the only one who is struggling. I do this for a living and I sometimes find it difficult,

The toxic chemicals used to treat clothing remain on the fabric, even after washing. Chemicals such as formaldehyde, stain blockers, flame retardants, and more are endocrine disruptors. These can penetrate the skin and lead to serious health conditions. Exposure to these chemicals, often used in fast fashion, is shown to cause multiple abnormalities in the reproductive system of women, even in minimal doses.(1) Clothing is one of the most significant environmental problems, along with housing, transportation, and food. Not only that, but many manufacturers don't pay factory workers a living wage. What's the answer? Learn to be ethically fashionable for your health, the sake of the environment, and for humanity. The more you know, the less you need.Yvon Chouinard What is Ethical Fashion? Throughout the full life cycle of a garment, from manufacturing to disposal, making choices that are responsible towards the environment, people, and animals. Using textiles created in a responsible and conscious way. Materials, dyes, labor, and even buy back programs are part of sustainable and ethical fashion. Are ethical, sustainable, and slow fashion all the same? Technically, most of us mean the same thing when we talk about these terms. However, each of us may hold different ethics. In the end, slow fashion is a movement meant to provide better quality products that consumers are able to hold onto longer, thus slowing the need for disposal. Slow fashion may include limited items as well as made to order clothing. Sustainable fashion is entirely based on a more environmentally and socially conscious production. Overall, the combined goal is similar. Fast fashion is sold in high volume with a pretty low profit margin, for example a popular example is Shein. Workers being underpaid and overworked along with dumping untreated waste into local waterways. Many clothing manufacturers such as Shein and others may say they're working on sustainablity, but the proof is not forthcoming. Supply chain transparency, fabrics, and waste management are three big areas to look at when deciding if a company is ethical or sustainable. Options for Being Ethically Fashionable The fashion industry has a detrimental impact on the environment - in fact, according to EcoWatch, Fast Fashion is the Second Dirtiest Industry in the World. It is up to you, the consumer, to vote with your dollars. To make it easier, suggestions are listed below to help you get started becoming ethically fashionable. All of these recommendations may not suit your lifestyle. One or two of them will be enough to help you stay stylish and make ethical clothing purchases. Purchase second-hand clothing Undoubtedly, the most economical way to be ethically fashionable it to purchase clothing second hand. Second hand purchases reduce carbon emissions, save lots of resources, water, and energy. When you buy clothing from a second-hand shop, you are making a sustainable purchase. Every time you buy used clothing you are keeping one more item out of the landfill. Your purchase also keeps local thrifts shop in business and your dollar going back into your local community. Win-win. You can make your ethical purchases even more effective when you shop for sustainable clothing brands at a second-hand shop! Being budget-friendly and ethical are two of the main reasons why I buy more and more of our clothing from second-hand shops. Speaking of buying locally Local clothing shops and boutiques are another good way to make an ethical choice in clothing. When you shop at a local boutique, you can ask where they clothing came from, see the quality and support your local business owners. If you still prefer to purchase your clothing brand-new, consider taking your items to a second-hand or consignment shop so that they will be reused and kept out of the landfill. You can be ethically fashionable by donating your gently used quality cl...

Have you ever been in a funk and made the smart decision to take a walk? If so, you already know the immediate benefits walking has on your state of mind. So what are the benefits of walking in reference to your physical and mental health? After you find out, you'll want to walk every day for a happy mood boost. For those who are unable to walk, try to sit by a window and move your arms. Doing whatever movement you can do; preferably outside. Listen, if you can walk, be grateful and do it as much as you can. Walking is something I once took for granted. That is until we issued a walking challenge in one of my groups. During the step challenge I became aware of my privilege. I can walk. In this group one dear member mentioned that she was proud to have been able to take a few steps that day (she is paralyzed in her left leg with extended injuries throughout her body from a motorcycle accident).  That is when I realized how I had been taking my ability to walk for granted. I am so thankful that I am able to walk when and where I want to. I enjoy nature walks with my children. There are so many benefits a simple daily walk for physical activity. All you need is a good pair of walking shoes and you'll be on your way to better overall health. Weight Loss with Walking Any form of exercise can help you maintain a healthy weight and improve energy levels. However, walking is a form of exercise you can do at any fitness level. According to studies pedometer-based walking programs result in a modest amount of weight loss. (1) Tracking steps and recording calories can help you achieve better results. Read more about what tracking apps work best here. Try to increase your walking pace to help you reach your weight loss goals. Brisk walking is best for weight loss, but any amount of walking is clearly better than none. The American Heart Association (AHA) categorizes brisk walking at a pace of 2.5 miles per hour as a moderate-intensity aerobic activity. A University of Tennessee Study showed that women who walked had lower body fat than non-walkers. Just 30 minutes per day can improve cardio, strengthen bones and boost muscles. More muscle means more fat burning and can lead to lower body weight over time. The Mayo Clinic suggests if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Quick Tip: Don't add weights when walking. They increase your risk of injury and slow you down so you end up burning fewer calories. Instead, try using walking poles. This incorporates your upper body into your walk, which does burn more calories. Poles also make you more stable when walking. Win-win! I use Black Diamond trekking poles, as they were recommended to me by several people in my hiking group. They also help me walk faster on pavement. Although, I can't use them when I walk the dog! Health Benefits of Walking Walking isn't just for burning fat. It helps move your lymphatic system. This type of movement helps the lymph flow more effectively and could potentially help prevent infections and other diseases, like cancer. A daily walk gets your blood pumping and can therefore lower your risk for heart disease and blood clots. Walking may also reduce your risk for a stroke, improve your mood, help your sleep quality, reduce stress, and sharpen your mind. A daily walk may lower risk of dementia or Alzheimer's Disease. A study of 6,000 women, ages 65 and older, found that age-related memory decline was lower in those who walked more. The women who walked 2.5 miles per day had a 17% decline in memory, whereas women who walked less than a half mile per week had a 25% decline. Walking may help to slow down the aging process, and it works no matter what age you get started. Walk to Improve Your Health According to the American Heart Association, walking can lower your risk of heart disease and other health conditions.

What does slow living, staying balanced, and the habits of centenarians have in common? Everything! If you read Dan Buettner's books about The Blue Zones you'll start to see many parallels to the slow living movement. In this podcast episode, I wanted to draw your attention to habits that help you stay balanced. In addition, I'll share ways to look at "slow living" that go beyond achieving a certain aesthetic. (Because if you search for slow living hashtags on Instagram you might think the only way to participate is to bake bread and wear cottage core.) Below you'll find the transcripts of this episode, then the table of contents for the following post. Originally a post I wrote in 2019 about the importance of staying balanced. I've combined these because to practice slow living is to seek balance and enjoy life. In fact, they have so much in common, I noticed that what most people consider "slow living" habits are the practices of the longest lived people on earth. Those who live in the blue zones. Lastly, you'll find a list of resources to help you in your pursuit of balance, via the slow living movement. [00:00:00] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff.  [00:00:18] Rebecca: In today's episode, I'm going to get a bit more personal than I usually do, and share a bit about what I've been doing lately for the last year or two to heal from the constant feeling of being busy and being overwhelmed. And also how I gave myself permission to stop being super mom or at least to stop trying to be super mom and how I've learned to live a bit more in the green zone instead of always being busy, busy, busy, and also I'm going to cover a bit about the trending topic of slow living and what it means and whether or not it's just another self-improvement trend, bandwagon that you may or may not want to hop on. [00:01:05] Years ago I wrote a blog post encouraging myself and others to try to stay more balanced. This is something that professionals have been recommending for years. My doctor has recommended that I try to stay more in the green zone. In the past, my chiropractor and others had given me heart rate variability tests that show whether you're in the flight or fight mode, or whether you are more balanced and kind of in the green zone. [00:01:35] Even when you look at the chart there's red, yellow, and green and doctors had recommended for years that I try to stay more out of that red and yellow zone and get myself into the green zone more often. Does any of this resonate with you?  [00:01:51] If you're a mom and you have one or more children, I am certain that there are probably things that I'm gonna talk about that you can relate to. But this post that I wrote was as much to myself as to anyone. And it was meant to encourage and remind me to stay balanced. This is especially important for other all or nothing types like myself.  [00:02:14] Back during the pandemic when people were. Basically forced to stay home, an old concept became a new trend and that is slow living. [00:02:25] I, I say old concept because anyone who's into organic food or buying local knows that this slow living movement started a long time ago, back in the eighties, when a group of activists defended a slower pace of life to include regional traditions, food made from local ingredients by real people with their own two hands; as opposed to Franken foods made by machines and automated processes. [00:02:57] The slow food and slow living movement recognizes those connections between people, cultures, the foods we grow and eat, as well as the planet and politics.  [00:03:09] because people were stuck at home, many began to bake their own breads or snacks and pick up other hobbies, like cooking, sewing, and DIY type projects.

About half the population worldwide suffers from a functional gastrointestinal disorder. Some of these include heartburn, acid reflux, chronic constipation, bloating, and irritable bowel. According to a recent study, these disorders are linked a significantly lower quality of life. More than twenty percent of people in the US experience reflux symptoms. Some will self prescribe while others will visit a health care provider. Either way, most will end up misdiagnosed. They'll be diagnosed with too much stomach acid, when the reverse is most likely true. You may have started taking over the counter antacids because you had indigestion. It may have even led you to visit your physician. Your doctor may have prescribed a PPI that is causing you to experience unpleasant side effects. More than half of American adults use over the counter antacids. Of these users, seventy five percent take more than six doses of antacids per week. Repeated use has not eliminated the problem and often leads to taking stronger acid blockers, or PPIs, which come with side effects and health risks in the future. What Are PPIs? PPIs reduce the production of acid by blocking the enzyme in the wall of the stomach that produces acid. Doctors often prescribe these acid blockers when a patient presents with heartburn, acid reflux or even stomach pain. These prescriptions are commonly written without medical tests or proof of necessity. We've been trained to listen to and respect doctors to the point that we ignore the signals the body sends and blindly trust medical providers. Even when they write a prescription without performing tests to determine if they are necessary. Yet studies consistently show that proton pump inhibitors are being overprescribed worldwide in both primary and secondary care. Between 25% and 70% of patients taking these drugs have no appropriate indication. (1) Not only is this a waste of money, but it also comes at significant risk to health. HCL Guard and the other Healthy Gut supplements have helped me restore my energy. They've allowed many others find relief from uncomfortable digestive symptoms. Steven was kind enough to offer $15 off your first order to all of the "That Organic Mom" audience! The coupon expires Aug 31st so make sure you get some of these life changing products and take advantage of the offer! Rebecca Try HCL Guard Take $15 off Risks of Blocking Stomach Acid What are the risk factors of blocking stomach acid? Because we all need stomach acid and many who are taking acid reducers have the reverse problem, these tend to lead to more problems in the future. Blocking stomach acid when you likely already have too little creates more distress. The risks include dementia, Alzheimers, nutritional deficiencies that may lead to osteoporosis. Blocking stomach acid may result in a higher risk of developing kidney stones, and an even increased risk of chronic kidney disease. Long term use of acid blockers to lower stomach acid can also lead to SIBO (Small Intestine Bacterial Overgrowth.) And that's not all. According to Dr. Thomas Sehested, the leader of a study by the American Society of Nephrology (ASN):“… We would recommend that people should not take these drugs unless there is a clear indication for them. Many people are taking them unnecessarily or they are continuing to take them long-term when they don't need to. I would urge doctors to review their patients on PPIs and look at why they are taking these drugs and consider whether they really need them or if they could take a lower dose.”If this new research isn't enough to make you consider a more natural option for managing your heartburn, take a look at some of the other dangers of PPIs:– Long term use of PPIs has been found to increase the risk of gastrointestinal infections, osteoporosis, and pneumonia.– Long term use of PPIs has been associated with higher risk of developing dementia.

Friends, I'm going to get up on my fragrance-free soapbox here for a minute if you don't mind. But first, do not miss this important point: product developers are clever, consumers are busy, and greenwashing is everywhere. Greenwashing in Skincare, Cosmetics, and Cleaners Companies get away with greenwashing all the time. Greenwashing, a form of deceptive marketing used to persuade the public that a company's products, aims, and policies are environmentally friendly, is illegal. Yet there are so many loopholes. Organizations like Greenpeace are out to stop the practice of greenwashing. In 2009, they launched a campaign to help consumers make better choices. The best way for you to make an informed decision is to simply do the research into companies you support with your voting dollars. Skincare products without fragrance are harder to find but with a bit of determination, you will succeed. Favor fragrance-free products that are vetted by a reliable third-party, and learn to look beyond the hype. Trust me, you can do it. I am a sucker for a beautiful label, but I have found that pictures of bamboo and vague words such as "natural" are meaningless. Don't worry, you can find non-toxic beauty products that are free of hormone-disrupting chemicals and preservatives. Although, if you've been wearing perfume or colognes all your life, you may feel naked without them! Fragrance Ingredients and Toxic Chemicals Let me state clearly if you want a product without FRAGRANCE, you will need to look for "fragrance-free" NOT "unscented." "Fragrance" is an umbrella term that companies use to hide synthetic chemicals that you are trying to avoid. Using the term "unscented" is beyond deceptive, it's an outright lie! This trick originally provided perfume manufacturers the ability to conceal trade secrets. These loopholes were created only to protect their formula so that another company couldn't duplicate their particular scent. Fragrance is not just one thing; it combines many chemicals. So while the label might read "fragrance," the product could be comprised of hundreds or thousands of different compounds. It stands to reason that this is why so often, people who experience allergic reactions to fragrances cannot identify any particular scent that triggers a reaction because there are so many. Parfum manufacturers know this "fragrance loophole" in federal labeling law means that the ingredients added to provide a pleasant scent, or to mask a bad one, need only be listed under the generic term "fragrance." Fragrance-free products are free of artificial and natural scents, including essential oils, chemical or masking fragrance, musks, and other chemicals. Whereas, unscented products may contain chemicals that neutralize or mask the odors of other ingredients. Hence many of us end up purchasing products that aren't what we think they are. Unintentionally Buying Products with Fragrance Case in point: my husband purchased some trash bags that I could smell. I asked him if he knew he bought bags with fragrance and he showed me the box marked "unscented." He had tried, but because of this clever trick on the label, his purchase was unsuccessful. The frustrating thing is that I know beyond a shadow of a doubt I can smell these bags, which smells like perfume. I can also feel a particular sensation when I breathe too close to those bags. The explanation for this is simple yet complex. They are treated with a "masking" fragrance. Unless you have an ultra-sensitive sense of smell or multiple chemical sensitivities, you may not be able to detect the poison that is laced throughout these products. Of course, you can search the ingredients list of cosmetic products, cleaners, and personal hygiene products looking for the offenders, but it can be difficult to decipher. If you are like many consumers, you might not smell anything at all because your sense of smell is already inundated with all the fragra...

Benefits of Kegel Exercises Throughout a Woman's Lifetime Kegel exercises, sometimes called pelvic floor exercises, are done to strengthen your pelvic floor muscles. Strengthening these muscles has many benefits throughout a woman's lifetime. These muscles and tissues are like a hammock or sling at the bottom of your pelvis to hold your organs in place. Keeping them strong doesn't take long, yet consistently performing these exercises will result in many advantages. Recovery before and after childbirth Women can strengthen pelvic floor muscles before childbirth or after a vaginal or cesarean delivery. As Dr. Olson mentions in the podcast episode, the use of kegel weights during pregnancy can help women identify the right muscles to assist with labor and delivery. Pelvic Organ Prolapse Prolapse can be caused by weight gain, childbirth, hysterectomy, chronic or long-term coughing, or constipation. Regular kegel exercise can improve pelvic organ prolapse by making your muscles stronger. Improving Sexual Health Healthy pelvic floor muscles can contribute to better sexual function and improves sex for both partners. Read more about kegel exercises with weights for better orgasms. Strengthening Weak Pelvic Floor Muscles Weak pelvic floor muscles may be a result of pregnancy and childbirth; however, it can also be caused by surgery, heavy lifting, and chronic straining. Urinary incontinence may also be a symptom of weak pelvic muscles. Exercising the correct muscles as part of a daily routine can help relieve these symptoms. If you suspect you have weak pelvic floor muscles, consult your healthcare professional for an assessment. Mention any symptoms you may have and ask for a referral to a women's health physical therapist. Improve Bladder Control Many women experience urine leakage when coughing, sneezing, or laughing. Kegel exercises help to strengthen the pubococcygeus (PC) muscle. These muscles are activated when one stops the flow of urine. Stress urinary incontinence is bladder leakage that occurs with strenuous movements such as exercises, lifting heavy objects, or while coughing, sneezing, or laughing. Kegels are the best cure for urinary incontinence. Using pelvic floor muscle exercises significantly improved quality of life in an assessment of 2400 women with urinary incontinence. Dr. Olson recommends for those who experience urine leakage get help through a certified healthcare provider, pelvic health specialist, urology clinic, or women's health physical therapist. Maintain Pelvic Health During Menopause Women may experience an overactive bladder, urinary incontinence, and other symptoms during menopause which may benefit from consistent kegel exercise. Working out the vaginal muscles with kegel weights can be part of your exercise routine. Do Kegel Weights Work? According to research, the answer is yes! Kegel exercises with weights are effective at addressing issues such as urinary incontinence and pelvic organ prolapse when they are performed in sufficient amounts. The research varies as to how many per day are necessary and for how long, however they are commonly prescribed as a contraction of the pelvic floor muscles, held for 3-5 seconds, performed in sets of 10, 3-8 times per day. How to Use Intimate Rose Kegel Weights You may have read about kegel balls which I have previously written about in my article about Ben Wa Balls; however, these are not FDA-approved vaginal weights. Intimate Rose kegel weights are FDA-cleared silicone and are easy to clean and use. Starting with the lightest weight, use it for about 15 minutes daily while going about your normal daily activities. Your muscle contraction will hold it in place. As you get stronger, you can move up to the next weight. Read more on Dr. Olson's website IntimateRose.com Exercise for about 15 minutes a day, five days per week using the intimate rose weights....

I always thought I didn't want to know if I had bad and rare genes that could turn on me and make me sick. If I knew I had a bad gene, wouldn't I be expecting to have disease? Well, that is what I used to think, but eventually, I came around and decided knowing was better for me. Why did I change my mind about genetic testing at home My brother-in-law once chastised me for “working so hard to be healthy” because he thought I should have faith instead of fear. This was a decade before my sister passed away, when I was completely fear-free! When I began the journey to healthy living, it was because I wanted to live my best life possible, not because I was afraid of dying. That is still the case. Being healthy means I can get up and ride bikes with my kids and lots more. That's my motivation. Not fear. So why did I change my mind about my genetic information? There are many genetic testing companies out there. Many of them simply provide your genetic test results and nothing more. I wanted more than that from a home DNA test, so I found Selfdecode after searching for affordable home genetic testing kits.When I spoke to the folks at SelfDecode they mentioned to me that with the results came recommendations based on your own genes. With the knowledge I'd gain from genetic testing, I could alter my lifestyle based on my genes, not just guesswork.Yes, there are habits that are simply good for everyone, like getting enough restorative sleep drinking an adequate amount of water, and staying active. However, there are also some that could go either way. That is why some people thrive on one type of diet while another person may feel terrible when following the exact same diet. Disease isn't always genetic In addition, I found out that inherited genetic mutations play a major role in about 5 to 10 percent of all cancers.(1) That surprised me; I assumed it would be higher. So, do I have the bad genes? Believe it or not, it's not as simple as a yes or no. A single gene is not responsible for determining whether or not you'll have a disease. Do I have bad gene variants? Yes, almost everyone has a few bad and rare genes Does this knowledge change anything? I plan to continue living the healthy lifestyle I've been living, avoiding toxins, exercising, and doing my best to enjoy life and to be a warrior not a worrier!It's as simple as that. Because I realized that my test results came with specific health information designed just for me based on my specific genetic risks. That's why I decided to go forward with gene testing. Now on to the questions you've been asking about genetic screening... How do you do gene testing? It's fairly simple. You add a saliva sample to a tube and mail it off. I chose SelfDecode because they give you recommendations, not just results. Some tests only require a cheek swab, which is said to be as accurate as blood samples. How long does it take to get the results? In six to eight weeks after mailing the sample is the norm. However, I received my results just under six weeks. This is how it worked with SelfDecode; I don't have experience with any other gene testing companies or other types of genetic testing. How do you read the results? After logging in to the dashboard, use the dropdown menu to go to the Wellness Reports. Each article shows you a score(positive, neutral, negative) for the topic in question, based on your DNA file. Your DNA is built into structures called chromosomes. The Selfdecode reports show green, yellow, and red smiley or frowny faces so it's pretty easy to see at a glance. The faces will show you at a glance whether your genes are predisposing you to positive or negative health effects regarding specific traits, diseases, symptoms, etc...Each article generates a table of personalized supplements, diet, and lifestyle recommendations designed to counteract the negative effects of your risky genetic variants.

If you're wondering how to turn around a bad day, keep reading. I've used the following strategies so many times to rescue what I think will be a terrible day. You know what kind of day I'm talking about... You wake up and head to the kitchen to make your coffee and realize you're out and forgot to replenish your supply. So, you shuffle off to take a shower hoping to leave the house early enough to grab a cup on your way to work. Later, you realize in your haste and caffeine-free state, you left the files you needed on the kitchen table. To top it off, you end up working through morning break and by lunch, you're fully engulfed in a BAD day. We've all had them; those days that start to spiral out of control, and one thing after another goes wrong. It often seems as if nothing is going right and it becomes harder to move forward. Today, I'm sharing some powerful strategies you can use to turn around a bad day. Use one or all of them the next time you want to rescue a day that makes you want to say bad words. Validate your own feelings First, let's call a spade a spade. "Well, this is starting to feel like a bad day." Acknowledge whatever feeling you are having but be gentle with yourself; treat yourself the way you would treat a friend who was having a bad day. "But I think I can turn it around with a little effort." Take a Deep Breath and analyze what you're really feeling. If you can put a name on it you may be able to better understand how to turn things around. Negative emotions that contribute to a bad day can stem from something completely unrelated to what is currently in front of you. Label it Could stress, anxiety, or frustration be at the heart of the issue? If so, label it as such. "I'm so frustrated with my client for rejecting my proposal, now I have to start all over again." Attaching a label in this way can help you to feel less frustrated, angry, or anxious. If your work life is causing stress hormones to skyrocket you might be wondering if the trade off is worth compromising your well-being. Could you lower your stress levels by a change in career? Sometimes we simply wake up on the wrong side of the bed and aren't sure why we are experiencing a very bad day. Go on a walk to ruminate and see if you can label the root cause or figure out how you got started off on the wrong foot. Take Action/Change location. How about taking a break to change your environment. A change of scenery can often alter our perspective on things. If you are at home having a bad day, try running an errand, a quick trip to the post office, or just to fill your car with gas.  At work? Try going to the break-room, walk around your office, or grab a healthy snack. If you work from home, try packing up your laptop and heading to a juice bar or coffee shop where you can access free wifi. Just do something to change your environment. Do something/anything Start something, anything, but preferably something you can complete in half an hour or less. Some suggestions would be: answer an emailfile some papersclean the kitchensort one drawer and organize itclean off your desklisten to a chapter of an audiobookdo a quick workout Speaking of workouts... Exercise Exercising can put you in a better mood quickly, especially if you are outside. Any kind of movement you enjoy will work. Just don't force yourself to do a type of exercise you hate. That could backfire. Consistent exercise is good for your mental health and can help with stress management. So work in a bit of movement every day and you'll be one step closer to having a good day. Besides, Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't.Elle Woods The Right Music Can Reverse a Bad Day Turn on an upbeat and cheerful playlist. If you don't have one, make one. Listen to your favorite song on repeat if you have to.

Who doesn't love drinking coffee? I grew up making a cup for my Dad and I knew exactly how he liked it. My coffee buds (thats the taste buds reserved for coffee) have evolved over the years. I think I started out putting copious amounts of sugar in mine but that didn't last too long. For the most part, I've enjoyed my coffee pretty creamy. A morning without coffee is like sleep. I'm sharing my love for coffee today. In addition to its many energy boosting benefits, there are a multitude of health related ones. Keep reading. If you are like me, you enjoy drinking coffee every morning. Perhaps, you don't even think about why you drink coffee anymore. Let me remind you. Coffee Benefits for Health We drink that daily cup of Joe for its unique health benefits and because it tastes so good. Okay, that's the last time I'll call it a cup of Joe, I promise! So what about a cup of coffee that gets our day started on the right foot? The morning cup of coffee has an exhilaration about it which the cheering influence of the afternoon or evening cup of tea cannot be expected to reproduce.Oliver Wendell Holmes Sr. The answer can vary depending on the coffee beans, the roast, and what you put in it. You may get conflicting information regarding whether or not drinking coffee has health benefits. Have no fear; I'm not about to suggest you reduce your coffee intake. I am all for drinking coffee daily. Especially if you choose a coffee free of mycotoxins and other impurities, you'll want to drink just the right amount to get the health benefits, so you don't end up with negative side effects. You may feel jittery or experience an increase in heart rate from having too much caffeine. When it comes to caffeine, a light roast bean contains virtually the same amount as a dark roast bean. For years, I believed the myth that light roast had more because less was burned off in the roasting process. However, darker roasted beans weigh less and are slightly larger. So the only way to be sure to get the same amount of caffeine cup per cup is to go by weight, not volume. Now, let's look at the research-backed benefits of drinking coffee. But before we move on, you can try Purity Coffee at 10% off with coupon code TOM10. Enjoy! Scientifically Proven Health Benefits of Coffee Yes, coffee has scientifically proven health benefits. While researching this article, I came across so many studies that I found it impossible to read even a fraction of them. I've limited the list of benefits to the ones with the most research. But note that there are still more health benefits from drinking coffee than are listed in this article. My top five favorite health benefits of drinking coffee are: Drinking coffee can help you live longer.Lowers the risk of cardiovascular diseaseIt May help lower the risk of metabolic syndrome and slow weight gain (Referring to black coffee, not drinks with added sugar, etc.)The antioxidants in coffee may help you live a longer, healthier life.Coffee consumption puts you in a better mood.  Coffee is the number one diet source of antioxidants in many countries including the United States, Italy, Spain, and Norway. Other Potential Health Benefits of Coffee Consumption Besides the fantastic energy boost, coffee has many other potential health benefits you'll want to consider. Lowered Risk of Cardiovascular Disease An increased coffee intake was associated with a significantly decreased risk of heart failure. Studies showed that people who drink three to five cups of coffee daily had a lower risk of heart disease than those who drink no coffee or more than five cups per day. Coffee consumption was consistently associated with a lower risk of mortality from all causes of cardiovascular disease, coronary heart disease, and stroke in a non-linear relation, with summary estimates indicating the most significant reduction in relative risk at three cups a day. 1

Ceri Yates shares how she tried and then ditched the toxic diet culture before finding her own way to successful, sustainable weight loss. You'll love her story in this episode of A Healthy Bite. (The podcast player is located at the bottom of this post; you can also listen on iTunes or Spotify!) Ceri shares a glimpse of what it was like to dip her toes into a multi-level marketing weight loss company after seeing a friend's post on social media. However, she quickly realized it was more about sales and making money than her health. The MLM, it seemed, was also part of the toxic diet culture of which she wanted no part. Body Positivity To begin with, Ceri was comfortable with accepting her own body; however, she wanted the stamina and energy to keep up with her loved ones. She also wanted to avoid some of the health issues that had been plaguing her for years when she ate dairy and wheat. Ceri's before and after photos from losing 80 pounds without participating in toxic diet culture. Because Ceri was focused on wellness for herself and her family, she prepared meals at home with organic vegetables and even grew some of her own food in her backyard garden. Ceri shares the four things she believes helped her improve her physical health by reducing her body weight. Her weight loss eliminated the stress that had been put on her feet and allowed her to experience a heightened sense of well-being. Ceri doesn't buy into diet fads or fat-shaming; not before nor after her weight loss. She simply felt the pain that many of us do when walking around in larger bodies. In spite of some already good eating habits, Ceri still struggled with weight gain. She believed she was already making some good choices and continued those when she implemented her new diet. Sleeping 7-8 hours each night.Moving her body. Ceri enjoys hiking and stays active with her kids.Getting out in the sunshine.Avoiding sugar, dairy, and gluten because they are inflammatory and cause her skin to flare up, as well as other symptoms that indicated she had an intolerance. The Modifications Ceri made to her already healthy food choices Mental Shift - Ceri says she quit making excuses and that was the most important thing for her.Anchor Meals in Protein - ”Protein is an essential component of a healthy diet and is a focus of research programs seeking to optimize health at all stages of life. The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass.” 1Drink Water - Staying hydrated and reaching for water instead of beverages with calories, especially alcohol. Ceri is a fan of beer and still drinks the occasional craft beer, however, she drastically reduced her alcohol intake.Eat within the first hour of waking - Choose a high-quality shake or another easy protein source then continue to eat protein-forward meals when hungry. Why The Diet Culture is Toxic Food rules that are restrictive may lead to binge eating and other harmful behaviors. Toxic Diet culture may trigger overwhelming feelings of shame, guilt, embarrassment, and fear. Meanwhile, it glorifies weight loss and dieting to the point that you may feel like a failure if you can't adhere to its strict rules. What do you consider diet culture? The National Eating Disorders Association Health suggests that diet culture is a set of beliefs encouraging views that being skinny is ideal and that fat is bad. Health at Every Size (HAES) challenges the value of promoting weight loss and dieting behavior and argues for a shift in focus to weight-neutral outcomes. 2 The toxic diet culture can have a negative impact on self-esteem. In some cases, it can lead to disordered eating or eating disorders. Disordered eating may include a heightened focus on appearance, insecurities surrounding the number on the scale, and skipping meals.

If you are medically overweight, like 39% of the world's population, you might be asking yourself, “what causes weight gain?” You may be here because you're trying to lose weight. More than half of Americans are currently attempting to lose weight on any given day of the year. (1) Ask most doctors what causes weight gain or the inability to lose weight and you'll likely hear that the number of calories you consume exceeds the number you burn. Not as commonly, you may hear about other possible causes such as too much of the stress hormone cortisol. Though conventional medical advice often associates weight gain with overeating, lack of physical activity, too much snacking, and other “mistakes” on your part. You may even experience bias from your physician. (Do a search for “are doctors biased against overweight and obese patients” to see for yourself.) One of the primary reasons for weight gain is diet culture. "You Must Be Doing Something Wrong" Recently, I went to an orthopedic doctor because I'd been having some pain in my left foot. We met for the first time after an x-ray. She made her diagnosis within the first 3-5 minutes of being in the room. The conclusion was that I had a simple case of nerve entrapment. The doctor wanted to give me a steroid shot, but I declined and explained that I just wanted to know what was causing the pain. With this information, I could start working on whatever was going on. In addition, expressed concern that my gradual weight gain since my early forties might be a contributing factor to my foot pain. This brings me to the topic of this post. At the end of a visit that lasted all of 7 minutes tops most of which we spent talking about my foot, she had sized me up. The tall, thin, elderly female doctor explained that my weight gain wasn't normal. She further elaborated that there had to be something I was “doing wrong” if I'd been steadily gaining weight. Either I was eating too much, not the right thing, or more than the energy I was using up. Is it really that simple? No. Overweight and obesity are complex issues and are rarely as simple and straightforward as this particular doctor suggests. Just because you're overweight doesn't mean you're doing something wrong. What causes weight gain? Some studies indicate that overweight and obesity may have plenty to do with our genetics. Gene variants studied show women with certain alleles have more fat mass and a lowered ability to burn it off. Genetics and Body Weight Conflicting studies from around the world make it hard to say for sure if there is a correlation between single nucleotide polymorphisms (SNPs) and obesity. Your body may do better on certain types of diets due to your genes. You can find out using SelfDecode. Though we do know that hormones play a major role in weight issues. Leptin and Ghrelin are worth studying if you struggle to lose weight. Read “it's not your fault you are overweight.” You may notice you gain weight like your parents or grandparents, as I do. My maternal grandmother, who I have no doubt had undiagnosed blood sugar issues, gained weight in her arms and around the middle. (She didn't like to go to the doctor, but had all the symptoms of blood sugar imbalances.) Like my grandma, the weight I gain tends to accumulate in my arms as well. Unlike my grandmother, I have enviable A1C results. (A1C is a simple blood test that measures your average blood sugar levels over the past 3 months. It is a more accurate measurement of true blood sugar levels than daily glucose testing, which I also do 2-3 times per month.) Another reason for frustration with the orthopedic doctor's suggestion; she doesn't know anything else about my health. Her assessment was based on my foot x-ray and my appearance. I'm overweight. Does Metabolism Slow As We Age? A new study implies previously accepted theory on weight gain with age may be incorrect.

The podcast episode above is about how to have an online (or in-person) cookbook club. The article below will explain why cooking as a hobby will contribute to better health. At least it has for my family and I believe it will for you, too. The transcripts for the podcast episode are also at the bottom of this post. Just wanted to point out that it is different content that goes together, so explore both. In addition, I hope you'll join and cook along with us in A Tasty Bite - my small online group, but even if you don't, I still hope you consider cooking as a hobby. Leaving Home without Cooking Skills When I rented my very first place and became responsible for preparing my own meals, I soon realized my cooking skills were lacking. At that time if you wanted to learn to do something you either found someone who knew, went to school, or consulted a book. I did all three! Learning from Friends and Family If you have friends or family who are skilled at cooking, ask them to let you be their sous chef. At the very least, offer to do their dishes and they'll likely let you hang around and learn. Lucky for me, I was living in Germany at the time I needed to gain cooking skills. I was surrounded by a diverse group of people. Some were my colleagues in the Air Force who were from all over the US and had wide a variety of tastes and therefore, cooking methods.  Others were my German and French friends. We rented our house from a middle-aged couple who lived in the upper portion of a huge house on a cherry farm. The entire downstairs belonged to us. The German husband made his own homemade schnapps which he encouraged us to watch and taste. While the wife turned out huge spreads of food including my favorite, Apfelkuchen. His two daughters showed me around the countryside, into France, and from them, I learned the food etiquette of Germans. From another coworker, a person of color, I learned which types of cheese will melt and which ones won't and the fact that Velveeta was not really cheese at all. She taught me how to put together simple recipes that her mom taught her and her siblings when she was a kid like a barbecue sauce that was not from a bottle. During the time I was stationed in Germany, many Germans and French civilians worked for the US Government. One of my coworkers was an older French woman from whom I learned you do not have to be a professional chef to attempt fancy French Cuisine. Another coworker's wife was Mexican American and she introduced me to spices and flavors I'd never tasted before. A Cuban boyfriend introduced me to guacamole and many other tasty foods. Learning from My First Cookbook Being on my own so far from my loved ones, I wasn't able to ask for help in the process of cooking foods I was familiar with such as biscuits and gravy. Phone calls were expensive.  Shopping at the Base Exchange, I picked up my very first cookbook. Of course, it was a simple Betty Crocker, red cover cookbook, but I learned how to cook the basics. Pot pie, meatloaf, and muffins were among those first recipes. Nothing fancy, just what I'd consider regular food. I still remember making my very first quiche. That cookbook got me hooked on cooking my own food. Still, this was before the age of tv shows about cooking were as popular as they are now.  When I returned to the states I had access to more people and new recipes from friends and family. I asked my grandma lots of questions because I considered her a great cook who always had good food on the table. My aunts and of course, my mom, were also a source of learning new skills. Then I subscribed to Taste of Home magazine and began experimenting with new foods. These meals I shared with my huge church family, since being a military town, we all needed one another and grew close over good food and fellowship. Those were the casserole days. Followed by the grilling days of long Savannah, Georgia summers.

Cubii Jr 1 Review: an elliptical that fits under your desk to help you exercise while you are on the computer! Are you looking for an exercise you can do while sitting? That's exactly what I was doing 8 months ago! Maybe you have a job or hobby that has you at a desk for hours on end. You might even worry about your physical wellness being impacted by how much time you spend sitting.  I know I do!  You probably already know that sitting too much isn't good for you. While I was working full-time, sitting at a desk all day, the inactivity concerned me. Even now, working for myself, I'm often at my computer writing, paying bills, scheduling appointments, etc.  In addition, my favorite hobby is knitting which I do while sitting, although I try to limit that to less than an hour per day. This had me brainstorming how to exercise while I sit. I looked at various methods of exercise you can do while sitting. Because I want to be free to use my hands it would have to be a lower body workout, so no arm circles, or lifting dumbbells while sitting. We all want to stay healthy My mom watches television while riding a stationary bike. You know that is a great way to keep from being a couch potato! Especially if you love to binge-watch drama series. Although my mom was on to something, a big stationary bike wasn't an option for me. Mainly because I didn't want a huge piece of exercise equipment in my living room. Plus, I needed to be able to use it at my desk as well as in the living room where I knit each night. Building on her idea, I started searching for a pedaling machine that would fit under my desk or in front of a chair. I got some mixed feedback when I asked around. Still, I decided to try the Cubii Jr 1. because I was determined to increase my heart rate while I knit or work on my computer. Standing to work at my computer might be better than sitting, but it isn't cardio! https://www.youtube.com/watch?v=Wtqw4C87Skg&t=23s Standing Desk vs. Exercise While Sitting Both my husband and I believe in and each of us has stand-up desks. My husband started using a stand-up desk back in 2016. Some of his coworkers even joined him.  However, standing in one spot for long periods of time has drawbacks. Using a stand-up desk for hours every day may lead to swollen ankles or even varicose veins. Standing at a desk can also lead to back pain unless you maintain good posture. Many people hunch their upper back at a stand-up desk because they're trying to type or aren't close enough to the computer monitor.  So if you use a stand-up desk, make sure to keep your back straight and practice good posture to prevent pain. Still, standing is not exercising.  When I stand at my desk I'd try to do calf raises but not many because moving up and down while looking at a computer monitor wasn't ideal. Exercise you can do while sitting at a computer Using the pedal exerciser, I am working on several muscle groups including my glutes, calves, hamstrings, quadriceps, and even my hip flexors. Not bad for such a small workout machine. Cycling, while I'm working on my computer, allows my upper body to remain stable while my lower body pedals away! Surprisingly, I'm even coordinated enough to pedal while knitting.  On a side note, when trying to find ideas for exercising while knitting I discovered that many people walk and knit at the same time! Crazy, right? I haven't tried that one yet. Because the Cubii Jr 1 is portable, with a compact design, and has a built-in handle, I'm able to easily move it from my workspace to my living room. This functionality allows me to work out wherever I happen to be sitting. I store it under my desk when I'm not using the machine. The Solution: Exercise You Can Do While Sitting Cubii Jr. 1 exercise machine allows you to practice healthy habits while you sit. I was curious if the Cubii would get my heart rate during a knitting workout. 

So you've been short-changed in the sleep department due to sharing your bed? Can't remember the last time you got a good night's rest? I feel your pain! If your spouse, kids, or fur-babies are keeping you up at night, and you're wondering if it's healthy to sleep in separate beds, keep reading! A while back, I shared a podcast and post about Living Apart Together while married. That must have struck a nerve for many since I've had so many questions in my inbox! Indeed, the idea of separate beds is trending. My husband and I lived in separate apartments for almost two years. Now we are back in the same house, but we get healthy sleep, each in our own room. Our relationship is healthier now, too. Plus, I've been writing about a variety of sleep problems, the solution to poor sleep, and getting better sleep for years. One question people want to know is about sleeping in separate beds. Is it healthy? Does sleeping in separate beds help or hurt your relationship? I'll answer all your burning questions. Reasons couples may want to have Separate Bedrooms There are plenty of reasons why a married couple may choose to sleep in separate beds or even separate rooms. Here are a few I've heard of from readers... One person snores, has Sleep Apnea, or uses a CPAP machine, etc.Temperature preferences differ (room and body temps)Different sleep schedules (one is an early bird, one is a night owl)Opposite work shifts Insomniac (one partner has insomnia and therefore keeps the other awake)One partner is a light sleeperKids want to sleep with momRestless leg syndrome Different mattress preference (soft vs. firm)Using a device (TV, Smartphone, Kindle) disturbs sleep One of you may be a night owl, the other an early bird... The topic has been even more pressing for some couples during the pandemic since people are spending more time at home due to covid. When you work, eat, and sleep together day after day for a year, you really start to test the strength of a relationship. If you are feeling resentful because your significant other is the cause of your sleep deprivation you may start dreaming of your own bed! According to a recent survey, over a third of married couples say they'd rather get a good night's sleep than to continue sleeping with their partner. Does that resonate with you? Perhaps that's because sleep deprivation leads to other problems. Negative Impact of Sleep Deprivation Sleep deprivation is associated with early aging. Weight gain, lower endurance levels, and fatigue are also a result of being chronically sleep-deprived. The demand for drugs to promote sleep is ever-increasing. In the US alone more than 55 million prescriptions were written in 2014. With these prescriptions come a dreadful collection of side effects. Anxiety, stress, and depression are often present in those who experience chronic insomnia. These conditions have a significant impact on circadian rhythms which negatively affect both sleep quality and duration. ~ Getting the Restorative Sleep You Need Sleep experts suggest that a lack of sleep can lead to poor mental and physical health. So why wouldn't you want to do everything you can to eliminate sleep issues? Improve sleep quality by sleeping alone if that's what it takes. A sleep divorce could actually be good for your marriage. Is it normal for married couples to sleep in separate beds? What's normal? Nothing but a setting on your washing machine! Instead of being concerned with what is common for other people, consider what is beneficial for you. If you're worried about what other people may think, consider the fact that there are millions of other people like you, missing out on sleep because of what someone may think of them. But, if what other people do is important to you; know that it is reported that Donald Trump and his wife sleep in separate bedrooms. They aren't alone! John F. Kennedy and his wife slept in separate rooms. By the 1920s,

So you want to know how to stop drinking energy drinks, and you've probably tried giving them up before without success? You are already aware of how hard it is to quit. I see and hear of young adults, and even teenagers who are consuming these beverages on a daily basis, and quite frankly, it worries me. Adolescents are reportedly the fastest-growing population of caffeine users in America. Research indicates 83 percent of teens drink caffeinated beverages regularly, and nearly 96 percent consume them occasionally. Caffeine isn't the only substance in energy drinks that give consumers a jolt.USNews Experience Quitting Energy Drinks My husband will freely admits he had an energy drink addiction. That was before he went cold turkey on and quit energy drinks for the last time. (He discusses this in the podcast episode at the top of this post.) In this episode we are having a casual conversation about the health issues it was causing for him, how he felt, and the strategy he used to get through the caffeine withdrawal symptoms. Something we didn't talk about in the podcast episode that I will mention is that he quit drinking soda twenty years ago. I introduced him to coffee when we met and he still drinks it, but not all day for energy. He drinks a cup in the morning and a few cups during the day.  Coffee did not replace his consumption of energy drinks. In fact, he says he drinks less coffee now than when he was on energy drinks. As my husband said when I asked him, a cup of coffee does not give you the same energy levels that the stimulants in energy drinks do.  That is because energy drinks contain more than caffeine. In addition, people tend to chug energy drinks, whereas they'll sip coffee. So the caffeine delivered from a cup of coffee is incremental rather than a blast. Addictive Ingredients in Energy Drinks Anyone who has tried to stop drinking energy drinks knows they contain addictive ingredients. Although most labels will boast "green tea," "ginseng" or "B12" to give you an energy boost. That is not natural or healthy and it is akin to greenwashing on a health care level. Some may contain guarana, caffeine, creatine, ginseng, taurine, and a variety of vitamins, protein, carbohydrates, amino acids, and minerals. B vitamins are known as energy supplements and many energy drinks contain B12 and others in excessive amounts. When you overdose on most B vitamins the excess is excreted in the urine, however, it is important to note that B12 is a fat-soluble vitamin that is stored in the liver. B12 is stored in substantial amounts, mainly in the liver, until it is needed by the body. If a person stops consuming the vitamin, the body's stores of this vitamin usually take about 3 to 5 years to exhaust. Merck Some energy drink companies are quick to point out that the caffeine content in energy drinks is less than that in coffee. In most cases, that is true.  As I mentioned, energy drinks contain other harmful ingredients such as synthetic Taurine. In its natural form, Taurine is an amino acid produced by your body. It helps to regulate energy levels, your nervous system, heart beat and more. Added to energy drinks is another way to greenwash consumers. For my husband, I suggested, he'd be better off to take the amino acid L-Theanine with a cup of his coffee to improve brain fog and increase focus than to drink an energy drink. Scientific studies show this simple amino acid amplifies the benefits of coffee while reducing jitters and other side effects. Both my husband and my sons agree that L-Theanine capsules are far more beneficial than an energy drink. (They were doctor recommended to me over a decade ago.) We get ours in bulk through the link above. Read more about how L-Theanine can help with anxiety and even help you focus in school here. Health Issues from 10 Years of Energy Drinks My husband experienced weight gain, particularly belly fat,

Deborah DiMare is back this week on A Healthy Bite to give us more useful tips on how to create an ethical & toxin-free bedroom for healthy sleep. Putting together a bedroom that looks picture-worthy is what most designers would make their top priority; and while Deborah is talented at doing that, her top priority is choosing ethical, non-toxic pieces. But don't worry, you can have both a beautiful, toxin-free and ethical bedroom space. If you've never thought about what goes into the rug, sheets, bedding, and decor in your bedroom, you're not alone. Over the past few weeks, this topic has been rolling through my mind after discussing it on the podcast. There are several areas I'll be tackling to improve my own bedroom soon. What could be more important than having a toxin-free space where you sleep? After all, you likely spend at least a third of your life in your bedroom. So what are the possible toxins that can be found in many bedrooms? Phthalates, PFAs, PBTE Flame Retardants, and more. Azo dyes are banned in Europe. So if you buy a printed fabric, for example, or printed set of sheets, and it does not say that there's azo dyes in it, you can assume there are. So don't buy them.9 Toxic Chemicals to Avoid in Furniture Buckwheat Pillow review by Deborah DiMare9 Chemicals to Avoid in FurnitureSee Deborah's Home in this Virtual Tour on Open HausECOS Paints - Eco Friendly Paints: Lullaby Paints are EN-71 certified for use on children's toys, which could be placed in a child's mouth. So, Lullaby products are suitable for a crib or other nursery furniture. Resources In the podcast, I asked Deborah about a solution for anyone who may not be quite ready to replace their current mattress with a new GOTS-certified one. In this case, the recommended solution would be to cover your mattress with a GOTS-certified organic mattress cover or GOTS-certified organic mattress topper. You can find Deborah's nursery course here and use coupon code THATORGANICMOM25 to get 25% off. Deborah's team is going to give away a virtual room make-over. They do online consultations, and they're really amazing. You get a layout and a zoom call with her team. It's really great; valued at $580! Meet Deborah DiMare Deborah DiMare is a renowned interior design consultant, author, educator, and pioneer of the ethical/wellness design movement. She has been executing beautiful, sensory, living environments that contribute to the health and well-being of people, animals, and the planet for nearly 20 years. Her design company, DiMare Design, is the only 100% cruelty-free interior design consulting firm specializing in the creation of organic, optimal spaces, and sourcing vegan textiles and sustainable furniture that bear zero-to-low toxins. How to Create a Toxin-Free Bedroom for Healthy Sleep [00:00:00] Rebecca: I'm back today with Deborah DiMare and we are talking about one of my favorite subjects: sleep. I absolutely love to talk to people about sleep. It's one of my favorite things to do and believe it or not, it's one of the healthiest things you can do for your body. So today, I'm going to chat with Deborah and she's going to share her expertise with us about creating an environment in your bedroom that helps you get better sleep so that you can be a healthier person. [00:00:25] Welcome to a healthy bite Deborah.  [00:00:29] Deborah: Thank you so much, Rebecca. Thank you.  [00:00:32] Rebecca: I'm excited to get into this subject. Now. I know personally that there are some things I need to change in my bedroom. So why don't you just maybe start out with telling us some of the top things, maybe some mistakes that people make when they're setting up a bedroom. [00:00:52] Deborah: People make a lot of mistakes when they're setting up their bedroom. We'll start off with that. I think so many people are, so which I understand are hooked on just the aesthetics of a space that it looks great.

As parents, you'll face countless important decisions over your child's lifetime. One of the most important is the living space in which your child will grow and sleep. One of the most exciting things parents-to-be do while they are waiting for the arrival of their bundle of joy is designing the baby's nursery. Browsing Pinterest for inspiration may turn up plenty of results for every theme imaginable! However, first, take a moment before clicking on those magazine-ready shots to think about the health and safety necessary for such an important space. Sensory Design Expert Deborah DiMare is is a sensory and health-driven design expert. As the leading ethical design expert, she has created courses to help parents create a space that will contribute to the well-being of their children. Deborah is a leading authority in designing environments that promote optimal mental and physical health for the special needs population including Autism, ADHD, sensory difficulties (SPD), and all related differences. Fabrics, lighting and furniture all contribute to a client's physical & emotional well-being. There are over 80,000 dangerous chemicals and poisons that are legal to use in fabrics. We believe that is unethical, unnecessary and dangerous. Our focus is creating environments to keep you and your loved ones happy, healthy and strong.DiMare Design You can find Deborah's nursery course here use coupon code THATORGANICMOM25 to get 25% off. Make sure to subscribe, so you'll be notified when the next episode of A Healthy Bite is published. Deborah will be back to talk about setting up a healthy, non-toxic space for sleep. Resources The existing paint issue I asked Deborah about is answered in this article. ECOS Paints - Lullaby Paints are EN-71 certified for use on children's toys, which could be placed in a child's mouth. So, Lullaby products are suitable for a crib or other nursery furniture.Mattress that Deborah recommends is Naturepedic.Read Deborah's articles about safe nurseries here.DiMareDesign.comVeganDesign.org Meet Deborah DiMare: Deborah is a renowned interior design consultant, author, educator, and pioneer of the ethical/wellness design movement. She has been executing beautiful living and sensory environments that contribute to the mental and physical health and well-being of people and the protection of animals and the planet for nearly 20 years. Her company, DiMare Design, is the only 100% cruelty-free design consulting firm specializing in the creation of organic, optimal spaces, and sourcing vegan textiles and sustainable furniture that bear zero-to-low toxins. Deborah also heads VeganDesign org, where she educates consumers and designers about humane & healthy design through virtual courses, a blog, and a full online shop of cruelty-free, vegan and low toxin furniture, décor & curated spaces. How Parents Can Design a Nontoxic Nursery with Debra Dimare [00:00:00] Rebecca: Hello everyone. And welcome back to another episode of a healthy bite. I'm excited to bring you today's guest Deborah DiMare. interior design consultant, author, educator, and pioneer of the ethical wellness design movement. She has been executing, beautiful sensory living environments that contribute to the health and wellbeing of people. [00:00:23] And the planet for nearly 20 years today, we will be discussing how to surround our children from the moment they enter this world with the most non-toxic, positive environment, crucial to their physical and mental development. And that is why Deborah is here to share and give us guidance and teach us a little bit more about how to design a nursery with non-toxic furniture and cribs and other decors that will not harm or affect the mental and physical development of our newborn babies and children. Make sure to stick around to the end of this episode, Deborah will be sharing a special discount. That's only for listeners of this podcast for her special onl...

You probably know that daytime sleepiness is an indication that you're not getting sufficient sleep. If you have ever been sleep-deprived because you or your partner kept waking up during the night, you're not alone. It might surprise you to know that an estimated 90% of people with sleep apnea are completely unaware of their condition. What are the symptoms of Sleep Apnea The signs, as well as symptoms of obstructive along with central sleep apneas, tend to overlap. This can sometimes make it tough to figure out which kind you have. The signs and symptoms that are the most common of these sleep apneas are:TMJLA.com Snoring loudlyTimes when you stop breathing whilst sleeping, this would be told to you by someone else, i.e., your sleep partnerGasping for air whilst sleepingWaking up having a dry mouthHaving a headache in the morningFinding it tough to remain asleep or insomniaExtreme daytime sleepiness or hypersomniaFinding it tough paying attention when awakeFeeling irritableHaving heartburn You can also read more about the risk factors for obstructive sleep apnea or central sleep apnea here. In this episode of A Healthy Bite, Dr. David Shirazi explains how sleep apnea is related to many other conditions such as type 2 diabetes, hypertension, and more. He tackles sleep and pain problems head-on, empowering people to rewrite their narrative and take control of their health. Dr. Shirazi believes that sleep disturbances are at the basis of many health problems and that improving sleep hygiene can help folks cope with practically any ailment, including ADHD, dementia, hypertension, and more. If you are not getting quality sleep, do yourself a favor and listen to this episode. You can find Dr. Shirazi at TMJLA.com. Resources Quiz for Obstructive Sleep ApneaRead more about sleep disorders and their therapies Dr. Shirazi's Google TalksDownload my ebook Why Am I So Sleepy Sleep Apnea with David Shirazi [00:00:00] Rebecca: Today's guest. Dr. David Shirazi is a TMJ and sleep expert. Dr. David holds too many degrees and certifications for me to list, but to read his bio, please visit thatorganicmom.com/sleep-apnea. Dr. David is a dentist and acupuncturist, a sleep expert, and lots more. If you have a sleep issue or sleep challenge, chances are Dr. David Shirazi knows how to diagnose and treat it. I hope that you'll stick around for the end of this episode, as he shares his expertise. And you can find out more about Dr. David and his work with TMJ and sleep therapy at his website, which is TMJLA.Com.  [00:00:47] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:01:02] Dr. David: So I'm a dentist. I'm an acupuncturist for five years. I was a sleep technologist and I have a master's in psychology. I got into sleep because my focus was TMJ disorders and and chronic pain. And, you know, we found out that one of the reasons why we clench our teeth is because of sleep breathing disorder. And so I decided, okay, well, I should, I should learn. I should know more about these sort of things,, for example, things like TMJ and sleep, you know, sleep apnea. These are things that can't be fixed with acupuncture and herbs, right? Because if someone has a TMJ problem, if it's acute, it can be. But the problem with, with someone, with the jaw problem, If they continue to clench their teeth every night and sometimes during the day that, you know, you're never going to resolve it with acupuncture, even lasers or what have you, because the patient's going to go back into what we call parafunction. [00:02:07] So as I was studying the sleep; the dental courses for dentists treating sleep apnea were all basically learn how to make this appliance, you know? And then buy our appliance, it was basically the gist of about 90, 95% of them. And then 

A habit is an action, choice, or decision that you perform on a regular basis. When can you call a new action a habit? That depends. Perhaps when the action reaches automaticity; doing the thing without thinking about it. When it becomes rote.  For example, you automatically begin flossing after brushing. Your mind is elsewhere, perhaps preparing for the upcoming meeting or rethinking yesterday's events.  But what is the amount of time it will take you to create a new desirable habit? The number of days may vary from person to person, the level of difficulty, and many other factors. What Healthy Habits Are Most Important The healthy habits you prioritize may differ from the ones I choose to incorporate into my daily routine. With so many ways we all differ, it makes sense that we will prioritize different habits.  As I mentioned in this podcast episode, your family medical history might factor into which habits you incorporate first. For example, if both of your parents have heart disease, you might want to add preventative measures to the top of your priority list. In addition, genetics play a role, so if you have had genetic testing, you have information that could potentially add years to your healthspan.  How Long Does it Take to Develop a Good Habit? The idea that it takes 21 days to form a habit comes from a plastic surgeon. In Dr. Maxwell Maltz's 1960 book, Psycho-Cyberneticshe stated that it takes a "minimum" of 21 days for a person to get accustomed to their new look. Over the years, people began to say it takes 21 days to form a habit. (Kind of like the gossip game where the concept changes each time it is repeated.) The truth is it could take up to a year to form a new habit. There truly is no magic number of times to repeat a healthy habit before it becomes second nature.  It is easier to form a new "good habit" than it is to break an old "bad habit." (Although, James Clear, in his bestseller, "Atomic Habits" points out there are no good or bad habits, only effective ones.) Recent studies show that performing your new habit consistently in a shorter time frame with context yields better results. By context, they mean associating the habit with something you already automatically do. (This is also referred to as habit stacking, listen to a podcast about longevity habits here.) For example, you'd like to drink more water. You can habit stack by planning to fill your water bottle when you fill your coffee cup. Making the statement of association out loud may also help. Your statement would be, "when I fill my coffee cup, I also pour a glass of water." This works because you already have a coffee habit, now you're tagging the new desired habit onto the one you already have.  The video I mentioned in the podcast episode can be found here. https://youtu.be/tC5RK2pKaJU Forming New Habits Cue. Routine. Reward. Repeat. This is a "habit loop" according to Charles Duhigg, in his wildly popular book, "The Power of Habit: Why We Do What We Do in Life and Business." He says that once we know how habits work it's easier to fiddle with the gears (make changes that stick.) In his book, Duhigg explains how they study habits and goes in-depth about how they experiment with rats in mazes, giving them rewards in various places. He explains that habits, whether good or bad, are encoded into the structure of our brains. So a bad habit never goes away. If you quit smoking, that bad habit is still lurking in your brain, just waiting for the right cue and reward to reemerge. That doesn't mean you can't kick a bad habit (like smoking) it simply means you need to continue your new routine to overpower those old behaviors. This is why so many smokers turn to the new habit of gum chewing. A habit is formed. Habit Formation Habit formation is a topic that has been written about in perhaps hundreds of thousands of books. The bottom line is that it isn't super easy to create a ...

Cancer Survivor, Patricia Diaz, has been in remission for over 30 years. We're discussing the therapies she used in conjunction with her cancer treatment, most of which she still practices to this day. Her memoir is the topic of this episode of A Healthy Bite. Pretty Girls Don't Get Cancer. Patricia Diaz, memoir Wait, what? Yeah, that was my reaction, too, when I first saw it in print. What kind of doctor says this to reassure a patient? While I'm sure it was meant to console, we all know the statement simply isn't true. We all know a pretty girl who has been diagnosed with cancer, don't we?  My sister was a pretty girl diagnosed with ovarian cancer. I have two aunts and a cousin who are pretty girls and also breast cancer survivors.  Unfortunately, cancer doesn't pick and choose, it spreads its ugly roots without discrimination of gender, race, nationality, size, age, or even looks.  Meet Patricia Diaz Pretty Girls Don't Get Cancer is the title of a self-published memoir by Patricia Diaz. A touching story of Patricia's journey as a stage four cancer survivor. The title is based on the statement a physician made to reassure her. Sadly, he had overlooked the signs of adolescent and young adult cancer. (AYA) I imagine no one is ever prepared for a cancer diagnosis.  This was certainly true for Patricia. She was a high school student, intent on spending time with friends and family and enjoying a certain quality of life in Venezuela.  Losing weight rapidly, barely able to breathe as one of her lungs was not even functioning, yet still unaware that cancer was growing inside of her, Patricia struggled on. Severe nosebleeds, headaches, a persistant cough, and other signs had her parents worried. They took her to a different doctor, who after examinations and testing, diagnosed Patricia with stage four Liposarcoma. Several labs confirmed the results; a diagnosis of Stage IV Adolescent terminal cancer. Cancer Treatment Of course, Patricia received the dreaded cancer treatment, chemotherapy. The side effects of which made her violently ill. She later found out that the dose she was given during that first round of chemo was many times stronger than it needed to be. Unfortunately, she's not the only cancer patient to experience the horrific side effects of cancer treatment. Although, this was thirty years ago, and health care and the cancer experience have progressed somewhat, chemo and radiation are still first-line treatments in oncology. Hopefully, someday, cancer care will evolve to a gentler method.  While Patricia continued to receive conventional treatment for her cancer, she also supplemented her care with alternative therapies. This is the topic of this episode of A Healthy Bite.  We are certainly not debating whether cancer survivorship was dependant upon one or the other. Anyone who is diagnosed with any type of cancer should be treated as an individual, unique in their experience, environment, and care plan. Alternative Therapies for Cancer Treatment Patricia's story involves not only her care team, her doctors and nurses but also her friends and family. Her loved ones are an integral part of her story, and each of her family members had a role in her healing process. In many ways, these alternative therapies appear to have become part of Patricia's new normal day to day habits.  Support Groups Patricia found help through learning meditation and through the process of self-discovery. She was able to become more self-aware and see some stories she'd been telling herself and sort of rewriting them in a more positive way. You might find support through chatting with a therapist, a group in a cancer center, meditation, or prayer. Caregivers may also want to seek a support group as providing care for a cancer patient takes an emotional toll on everyone. The American Cancer Society has a full section for caregivers here. As we Patricia mentioned,

It is back-to-school time and many schools across the US have reopened. Teachers are back in their classrooms but some parents would prefer to continue remote learning. "And still millions of students stayed remote, their parents concerned about the virus, not to mention bullying, racism, misbehavior, and child care." (1) Now more than ever, Educators and Parents are prioritizing skills that can help students cope with emotional stress, solve problems, and avoid peer pressure. In addition, students have had to learn to practice better self-care since the pandemic.  Anti-bullying, conflict resolution, and suicide prevention are other important topics that teachers must be mindful of during every school year. It's a tall order for educators. This is why incorporating social and emotional learning into the daily curriculum is critical to the health and well-being of our children. SEL Skills can be taught, modeled, and practiced on a daily basis. Social learning theory, proposed by Albert Bandura, emphasizes the importance of observing, modelling, and imitating the behaviors, attitudes, and emotional reactions of others. Social learning theory considers how both environmental and cognitive factors interact to influence human learning and behavior. (2) Social-Emotional Learning Activities can and should be part of an educator's toolkit to help students gain important social-emotional skills and character building. SEL programming can have a positive impact up to 18 years later on academics, conduct problems, emotional distress, and drug use. Casel Love In A Big World SEL Curriculum  Guest Tamara Fyke is the creator of Social Emotional Learning Lesson Plans that puts the right tools in the hands of educators to make a meaningful difference in students' lives. Her goal is to help prepare them to be "difference-makers" themselves.  The goal of Love In A Big World is to connect with kids…to let them know that they are not alone in this big world…to teach them how to make wise choices…to give them hope. The SEL Activities Tamara and her team have created support a growth mindset, perspective-taking, impulse control, and mindfulness. The SEL Lessons are: Character-driven lessons that support your everyday student interactions.Fit organically into your academic schedule, morning meetings, advisory periods, or after-school programs. SEL Resources are integral for teachers and homeschooling families. Love in a Big World is perfect for classrooms, community groups, or homeschoolers in grades K-12. The curriculum includes workbooks, journals, worksheets, and activities that will help teach important sel competencies. Tamara says, "Ensuring our students are healthy in body, mind and spirit is preeminent."  On a more individual level, the skills learned within an SEL program have been shown to help students better cope with emotional stress, solve problems, and avoid peer pressure to engage in harmful activities. MusiCity Kids is an online show for kids featuring Nashville's top EDU content providers. Supporting K-8 learners and families at home or in the classroom. Covering: MovementHealthDanceFinancial LiteracyScienceCharacter EducationKid entrepreneurship Breathing & Yoga If you are interested in purchasing curriculum or other resources, email Tamara directly at tamara@loveinabigworld.org for a 40% discount. Meet Tamara Fyke A social entrepreneur with a passion for kids, families, and communities. She is the creator, author, and brand manager for Love In A Big World, which equips K-12 educators with a social-emotional learning curriculum, music, and media products that are research-based, relevant, and practical. The LBW brand has been her core focus for over 25 years, with the goal to empower students to be socially competent, emotionally healthy problem-solvers who discover a sense of purpose and make a positive difference in the world.

Mold exposure long-term effects can be devastating. Memory loss, insomnia, anxiety, depression, trouble concentrating, and confusion, just to name a few of the long-term effects of mold exposure. Mold growth is more prevalent than most people realize. At least 45 million buildings in the United States have unhealthy levels of mold. (1) This is problematic for families, especially infants. Those who are exposed to mold at home have three times the risk of developing asthma as those who do not experience mold exposure during the first year of life. (2) What are the Health Effects of Mold Exposure People with undiagnosed mold allergies may not even realize that persistent sneezing and runny nose are caused by indoor mold. Some people experience shortness of breath, difficulty breathing, sinus infections, and other health problems, and yet the cause is not always apparent.  Toxic mold can cause a serious allergic reaction in some, while others go on with no symptoms at all. It can be difficult to diagnose considering it mimics a variety of other illnesses.  The inflammatory response that occurs as the effects of mold exposure can cause a cascade of other negative health effects, including memory loss, anxiety, depression, and infertility. (3) When a person who has Lyme disease is exposed to mold mycotoxins it can cause severe mold illness. Symptoms include: Joint pain, muscle aches, pain, stiffnessFatigue, weaknessCoughing, shortness of breathHay Fever like symptoms, sore throatNosebleedsHeadaches, migraineStomach pain, leaky gutEye irritation - watery, burning, stinging, itchy eyesSkin irritation Black mold can cause a variety of health conditions even when occupants are unaware that it exists. Exposure to mold spores puts healthy people, including children and pets at increased risk of fungal infections.  As Michael mentions in the podcast, all family members may be exposed to mold toxins from the same source of mold and some will experience a decline in wellness, while others will have no symptoms. Blood tests can show if you have side effects of exposure to toxic black mold. Ask your healthcare provider to perform tests.  For example, my doctor used Vital Wellness Heavy Metals test which is very extensive and shows a variety of mold exposures. *see my results in the screenshot below No matter what, it is important to avoid black mold exposure to prevent the risk of health issues. Avoid water leaks by inspecting your home on a yearly basis.  Cleaning mold and mildew with bleach may remove visible mold, but keep in mind that the roots of black mold, called hyphae, can extend further into the drywall or other surfaces than you can see with the naked eye.  Mold removal by a professional will reduce the health risk to you and your family.  According to the CDC, controlling dampness is crucial to the prevention of moldy areas in your home. Keep humidity levels as low as you can—between 30% and 50%–all day long. An air conditioner or dehumidifier will help you keep the level low. Bear in mind that humidity levels change over the course of a day with changes in the moisture in the air and the air temperature, so you will need to check the humidity levels more than once a day. Guest Michael Rubino Michael Rubino, The Mold Medic, is the authority on mold remediation. Michael Rubino, The Mold Medic, is the authority on mold remediation. As President of All American Restoration, Rubino specializes in working with people who are immunocompromised or have acute and sustained reactions to mold exposure. Rubino provides solutions that not only get rid of mold sources, but also get rid of the contamination created by those mold sources using his proprietary “Home Detox” method. He assembles teams to locate the mold, educates homeowners on what it takes to detoxify your house, and improves the air quality of homes to levels many would believe to be impossible.

Make note: There are a lot more tips for longevity in the blog post than we had time for in the podcast episode, so make sure you listen to this episode as well as read the entire post. Life expectancy in America is 78.7 years according to Data from the National Vital Statistics System.(1) Although it varies from state to state. If you're an Asian American, your lifespan is expected to be about eight years longer. (2) Most people say they want to live a longer life, although the number of years is not the only goal. Keep in mind that a long life span is not the same as a quality health span. We want to live a healthier life, longer. So how do we go about healthy aging? That is the topic on this episode of A Healthy Bite. Nikki and Ashley from The Habit Society are joining me for a discussion about how to make healthy habits stick. This podcast episode was sponsored by Honey Badger, an excellent source for fitness supplements like Branched Chain Amino Acids, Electrolytes, and more. Healthy Habits for a Longer Life As mentioned in this podcast episode, there are numerous healthy habits you could employ in hopes of extending your life span. The challenge is prioritizing them and being consistent. Depending on willpower alone usually results in failure. Exercise Any form of regular exercise is better than none at all. However, there are a few forms of physical activity that have been shown to have specific benefits on a long and healthy life. (3) HIIT or High-Intensity Interval Training - According to Harvard geneticist, Dr. David Sinclair, HIIT exercise induces sirtuin defenses (a class of protein that helps regulate cellular aging) which can defend cells against disease and aging. (This is also true for intermittent fasting.) HIIT training can be done by doing sprints, jumping rope, burpees, or whatever it takes to increase your heart rate for four minutes at a time which will trigger a hypoxic response. This simply means it's hard to breathe, i.e. you're working your butt off!Strength train at least twice, but preferably three times per week, allowing a 48 hour recovery period between workouts. Kettlebells, dumbells, or whatever you have on hand will work.  In between strength training days, practice active recovery exercises such as swimming or biking (at an intensity level where you can still have a comfortable conversation.)Yoga - Many studies have been done on the health benefits of yoga. Reduced risk of cardiovascular disease, as well as metabolic syndrome to mention two important ones. (4) In addition, yoga is associated with improved mental health. Yoga has benefits beyond physical fitness One of my most recent favorite tips for longevity was to start practicing yoga. I've practiced on and off over the years but recently started being consistent along with my twelve-year-old daughter. I was amazed at how much it improved my outlook. In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body. Yoga Can Slow Effects of Stress and Aging, Studies Suggest On a side note, yoga doesn't have to include spirituality. Of all the yoga classes I've been to, it has never been mentioned. Over 90% of people who begin practicing yoga do so for physical exercise, improved health, or stress management. You may even be surprised to know that practicing yoga changes the brain.   In fact, it helps to prevent your brain from shrinking as you age! the protection of this gray matter brain volume is mostly in the left hemisphere, the side of your brain associated with positive emot...

There's no denying sunny days brighten my mood. Enjoying time in the sun can lift you out of the blues, give you precious vitamin D, and many other health benefits. The sun's rays regulate our sleeping patterns and supports physiological processes. Although, people have grown more and more sun-phobic while forgetting the powerful healing benefits of sunshine. One way to reap the benefits of light, without the risk of skin cancer is using a near infrared sauna. (This post was originally written in May 2019, but since I purchased my own Luminati Infrared Sauna, I recorded a podcast episode sharing more about my personal experience with having daily access. My consistent use of infrared light therapy has improved my rosacea, helped me to detox mold and glyphosate, as well as improved my endurance levels and sleep efficiency. I also found that it is immediate relief from an ocular migraine. Make sure to listen, you can play the episode in the player above, or open it in iTunes, Spotify, etc. Resources mentioned in the episode are listed at the bottom of this post along with the transcripts.Rebecca Huff If you experience Seasonal Affective Disorder, you may benefit from 15-20 minutes of daily infrared light therapy. Lifting the mood is not the only benefit of healing light therapy, check it out: Benefits of Infrared Saunas Boosts the immune systemImproves overall well-beingDetoxifies the bodyWeight loss & increases metabolismLowers chronic painReduces side effects of diabetesEases joint stiffnessReduces stressIncreases collagen production for better-looking skin Detoxification benefits of near infrared sauna You hear the word detox alot these days, but what does it really mean? When it comes to basking in near infrared rays you can expect the highest level of detoxification. Much deeper than in an ordinary stove-type heated sauna. When your sauna raises your core body temperature, your body's natural reaction is to sweat. Sweating in a relaxed state promotes blood flow to your organs, creating a detox that starts at the cellular level and reaches the whole body. In just one 20-minute session, you could release up to a pint of sweat—and with it, harmful substances that have built up over time.Saunaspace The reason I purchased my sauna was that I tested positive for mold toxicity for a second time. In addition to the protocol my doctor prescribed, she also suggested sitting in a sauna. Sweating is an excellent way to detox mold from deep inside the body. An infrared sauna is considered a dry sauna. This is the best choice when it comes to detoxing mold. The heat lamps rays penetrate the tissue releasing mycotoxins. After all, the most natural way to release toxins from human tissue is sweating. Anti-Aging Strategy The nice side benefits of a sauna session include skin rejuvenation by way of a boost in collagen and elastin. Regular use of infrared light stimulates production of both in your body. You'll notice that youthful glow returning to your skin after regular visits to your sauna. In one study, skin roughness and collagen density were measured after spending time in infrared light only twice per week for thirty sessions. Researchers noted a "significant improvement" in skin complexion and feeling. 1 You'll notice tighter skin and less blemishes as well. Speaking of skin conditions, infrared sauna is often used for the autoimmune condition psoriasis. The deep penetration of red light therapy into human tissue helps to improve circulation, boosts immune function, releases toxins, and delivers nutrients. An unintended benefit of my sauna time has been a significant improvement in my rosacea! While my face does get red while I'm in the sauna, the skin where my rosacea usually flares up, has been much clearer since I started bathing. For me, this was further proof that it does matter what type of sauna you use, as I used to regularly sit in a hot stove type sauna which only exacerbate...

This post is sponsored by Layer Origin About 70% of the immune system lies in the gut, which is one reason why it is so important to feed the good bacteria residing there. When you hear "gut health" you may even think of probiotics and the role that these "good bacteria" play. However, a lesser-known player in the gut health game is prebiotics. Prebiotics are a non-digestible fiber that helps promote the growth of beneficial microorganisms in the intestines. Prebiotics are very important for your health. Even though they're not as popular as probiotics; prebiotics are just as important.  Probiotics simply cannot work as well without them. Around 200 different types of HMOs exist, but the highest concentration is found in human breast milk. This is why breast-fed infants were found to have stronger immune systems than those who were formula-fed. Understandably, this is why many infant formulas now contain HMO. Researchers found that infant formula that contains 2′-FL better supports immune and gut health and is closer in composition and function to human milk.  However, infants are not the only ones to benefit from supplementation of HMOs. As mentioned in this podcast episode, children, teenagers, and even adults can also experience the healthy effects of HMOs. Those over the age of 50 particularly will want to look into the benefits of HMOs. Human Milk Oligosaccharide: The Component in Breast Milk That Strengthens Your Immune System The benefits of having good bacteria functioning well are far-reaching. Beyond the gastrointestinal benefits, HMOs have a positive impact on the immune response. As we mentioned in the podcast, asparagus is a good source of prebiotic, and yogurt or kombucha can give us needed probiotics.  A few other prebiotic foods are onions, apples, flaxseeds, seaweed, garlic, and whole oats. Definitely, these are foods that you'd like your children to eat regularly. Unfortunately, most of us don't eat these foods on a daily basis or in quantities high enough to replenish what our bodies need. Thankfully, there are alternatives, especially when it comes to kids, as many children don't eat enough prebiotic foods. Quality prebiotic supplements can help the probiotics in the gut survive and multiply. The best way for adults to obtain HMOs is via supplements made specifically for adults. Unfortunately supplements of this nature did not exist until recently. But thankfully, there are now a number of healthy, safe, and easily obtainable options for adults, who want the incredible benefits of HMOs.Layer Origin Benefits of HMO's These prebiotic supplements have been shown to have a positive impact on the body, particluarly they've been linked to: Good SleepImproved mineral absorptionFeeling satisfied after mealsBetter Gut HealthImprove immune responseHealthy WeightSkin HealthBetter Digestion and Less Gastrointestinal disturbances Human Milk Oligosaccharides Structure and Functions Incredibly important when it comes to infant nutrition, HMO is the third most abundant component of human milk. HMOs have no nutritive value. They are a structurally and biologically diverse group of complex sugars that are indigestible. But they do have a biological benefit when it comes to bacteria. Layer Origin While they may aren't a nutritional component of breast milk, as a non-digestible carbohydrate, they travel to the colon to feed the good bacteria, like bifidobacteria, and fight off infection and inflammation. Prebiotics are fiber found in plants that go through the intestines unchanged. When you add prebiotics to your body it acts as a fertilizer to enrich the good bacteria (probiotics). Think of prebiotics as the "miracle grow" of the colon. Habit #16 Prebiotic supplements come in a variety of forms such as  Fructooligosaccharides (FOS)Galactooligosaccharides (GOS)Inulin (naturally occurring polysaccharides)Trans-galactooligosaccharides (TOS)and 2'-fucosyllactose (2'-FL)...

You may have been through the grieving process, like many others, and found yourself dealing with grief in an unhealthy way. Drinking alcohol excessively, overeating, stuffing your feelings or isolating yourself for extended periods of time are some unhealthy coping mechanisms. In the process of grief is when most of us realize we need to learn how to grieve in a healthy way. Grief is indicative of love.David Matthews In other words, if you are grieving it is because you lost something or someone that you hold dear. Someone once said the only cure for grief is to grieve.  Grief comes in all shapes and sizes and forms. An estimated 2.5 million people lose their lives each year, leaving behind an average of 4-5 grieving survivors in its wake. Loss, however, is not limited to death. Experts estimate that there are over 40 different types of loss that people might grieve. We may experience grief without recognizing the fact that we are grieving. This is particularly unfortunate if the way we process grief is unhealthy.  What is Grief The pain of grief over the death of a family member or close friend is part of life. Our natural response to losing a loved one is to experience deep sorrow. A grieving person will deal with a significant loss in different ways.  The way we each handle grief is dependent on the context of our experiences in life. Each person will grieve for a different amount of time and in varying ways.  What are some causes of grief When it comes to the emotional pain that comes from other losses, such as divorce, a child with drug addiction, the end of an era, such as retirement.  Other causes may include the loss of: friendshipa lifelong dreamromantic relationshipa petyour health (due to a diagnosis such as Parkinson's Disease, Hashimoto's Thyroiditis, or even a terminal illness) Symptoms of Grief Because we all process grief differently, it can have an impact on our daily life in different ways. If you find that your daily activities are impacting your health and relationships, it might be time to seek a grief counselor. Some symptoms of grief include: cryingaches and painslack of energynervousness and anxietynot getting enough sleep or sleeping too muchweight gain or lossno appetite or emotional eatingbeing overly sensitive to noise Many of the symptoms of grief can cause you to question your well-being. It's important to get support and understand the natural process of grief. Check with your healthcare provider to see what kinds of mental health services are covered.  Check out sparkoflife.org for retreats, online retreats, and courses. Healthy Ways to go through the grieving process Remind yourself that you are going through a difficult time and try your best to incorporate some self-care practices every day. Again, getting professional help can help you make healthier choices and process grief in your own way. Therapists can recommend exercises that will help you through the process as well as validate your feelings. Join a support groupGet grief counselingTalk to a mental health professional Getting grief support does not mean you are weak, it means you care about your health. Learning how to grieve any loss in a healthy way will contribute to your overall wellness.  About Spark of Life Retreats:  “The Life-Changing Spark of Life Retreat” is open to anyone 18 and older who has experienced any kind of loss, who is at any point in their grief journey. These retreats explore personal grief, the possibility of recovery, and practical tools to enable those grieving to find a new pathway for hope to ‘Live Forward' for the future.Attendees will learn all elements of grief and be offered the chance to rebuild a rich, fulfilling, and meaningful life once again.To register for a retreat, and for more information about Spark of Life – go to www.sparkoflife.org Alternatively, you can watch any episode of A Healthy Bite on YouTube.

You want to learn how to talk to your doctor in a way that gets you closer to the help you need. Lorena Junco Margain had been prescribed antidepressants after the birth of her 3rd child. She'd been experiencing symptoms that led her to believe there was more to it than postpartum depression. Day after day, she was fatigued, dizzy, and had an overall sense that something wasn't right.  Lorena searched for answers and even went to a specialist for a special brain scan that came back normal. Frustrated and confused, she put on a happy face and tried to push through. A chance encounter with her sister's doctor led to the discovery that she did in fact have a tumor on her adrenal gland. She was scheduled for surgery to remove the adrenal gland with the tumor. She felt grateful that she finally had an answer to what had been causing her so much pain and stress. Then, her surgeon made a horrible mistake. Unfortunately, before the mistake was discovered, Lorena had to travel a dark, lonely journey. That path became even more painful once the surgeon's mistake landed her back in the ER; where she soon discovered why she felt worse, not better, after her surgery.  On the Way to Casa Lotus Lorena shares the details about what happened to her and how she came to terms with it all in her best-selling book On the Way to Casa Lotus.  She also shares what happens when a patient doesn't feel confident communicating with their doctor.  Our current medical system isn't structured in a way that makes women feel comfortable speaking up about advice, recommendations, or prescriptions that they intuitively feel are wrong.   Although this grave error, made by her surgeon, left Lorena with permanent physical consequences, she finds her strength in empowering others. Lorena wants patients to become advocates for their own health and medical care.  In this episode of A Healthy Bite, Lorena shares what's she's learned on how to take an active role in your own health issues. That plus a whole lot of love and encouragement.  Listen above or watch the video version on my YouTube Channel here. How to Talk to Your Doctor Lorena learned valuable lessons about how to talk to your doctor, which is what she is sharing with us today.  As a patient, go into your doctor's office being well-informed, proactive, and plain-spoken. Remember, you should have access to your own medical records and test results. There's no reason why you can't read them and be informed.  Go into your doctor's appointment prepared. Keep notes on how you're feeling, what you're experiencing, and all of your symptoms. Tell Stories and Be Relatable When speaking with your health care provider, be sure to practice good communication. For example, Lorena recommends describing pain with adjectives.  Using stories to help the doctor get into your shoes. "I was driving my kids to school when suddenly everything around me started moving. My vision was blurry, therefore I had to pull over until the feeling passed." This kind of storytelling helps the doctor relate to what you're going through in your life. Take a List of Questions and Points When it comes to health care for yourself or a family member, it's important to write everything down yourself. Keep a list of health concerns you'd like to discuss with your doctor. If you're being prescribed a new medication, ask about the side effects, when to follow-up, is the medication only to be taken for a limited time? Are there better alternatives? Ask your doctor specifically how to take a medicine. Should it be taken with food or without? Does it have interactions with anything else you're taking? On a personal note: In 1992, a doctor prescribed my infant daughter the medicine Paregoric for vomiting and diarrhea. Each teaspoonful contains Anhydrous Morphine (from Opium) about 2 mg. When I gave her the first dose of the medication I knew something was wrong.

How the heck do you do it? That's the question working moms often ask one another when they feel like they're falling behind while everyone else they know is keeping up with it all. (Which usually isn't the case!) Working all day is tough enough, but then to come home to a house that needs cleaning, a hungry family, loads of laundry, and an empty fridge, and that's just the tip of the iceberg! You gotta be kidding me! Yeah, that's a lot. As moms, we have a tendency to martyr ourselves, putting our needs last of all. I see you, mama, running one kid to Taekwondo, the other to baseball, then rushing home to do laundry before you go pick them up and try to figure out what's for dinner.  Many moms are also operating without the help of a spouse as a single-parent, or married without help because either he's working out of town, or he works two jobs or an insane number of hours each week. Some of my personal favorite tips, which are also mentioned in today's episode and in the book mentioned below. Learning to Thrive as a Working Mom Don't set unreasonable expectations for yourself and acknowledge that no one can do it all.Ask for help when you need it.Eliminate, Delegate, and AutomatePractice Self Care. Get more tips in the book The Working Mom Blueprint: Winning at Parenting Without Losing Yourself. Learn how to thrive—not just survive— as a modern mom. You love your kids. You're proud of your professional accomplishments. You have hobbies and friends. And you're tired. So tired. Working moms often feel like they're failing on many different fronts. But what if there was a guide to reenvisioning, reprioritizing, and restructuring to build a vibrant, intentional life? As a practicing pediatrician and mother of 2 young daughters, Dr. Whitney Casares understands balancing family and career. She shares honest insights about her own challenges combined with her professional expertise about children of working moms—they thrive!—to create a reassuring guide to navigating modern motherhood. In this practical plan, you'll learn to set priorities, cultivate self-care, establish an equal parenting partnership, delegate whenever appropriate, and more. With help from Dr. Casares' advice, it's time to make motherhood joyful again.Blueprint Meet Whitney Casares Whitney Casares, MD, MPH, FAAP, is a board-certified, practicing pediatrician and the creator of the popular website modernmommydoc.com. She is the mother of two young daughters and lives in Portland, OR. Media features include Sirius XM Radio, Good Housekeeping, The Bump, Scary Mommy and more. Keep the Conversation Going There were so many takeaways for me, even after we stopped recording and I went back to listen. One of the biggest for me was the idea of being intentional when developing a system for the family. Just hoping that it will all get done would never be acceptable for your business. Sharing responsibility and treating the discussion like you would a business was an ah-ha moment for me. How about you? Did you enjoy this episode? Have tips to share or questions to ask? We'll keep the conversation going in the Healthologist Community, so join us there! I'd love it if you took the time to rate and review A Healthy Bite podcast. Here's how. You can also watch this episode on my YouTube channel: https://youtu.be/0smQfvOvU-8 Transcripts: Learn to Thrive, Not Just Survive as a Working Mom with Whitney Casares Rebecca: [00:00:00] Hey, it's Rebecca today's episode of a healthy bite. I'm going to be interviewing Dr. Whitney Casares. She is the author of this book, the working mom blueprint, winning at parenting without losing yourself and she's sharing some insight.  [00:00:15]She is  a practicing pediatrician and the creator of the popular website, modern mommy, doc.com. [00:00:22] A website full of great tips, but her book goes into detail about how to better find that work-life balance.

Today my friend Sarah Laucks is chatting with me about natural hair care. Sarah and I met through work and immediately felt a kindred spirit. You know, when you meet someone you could talk to for days on end and still have plenty more to talk about? The first subject we found in common was that we both were committed to natural hair care and had stopped coloring or highlighting our hair years ago. Being of an age when many women do color their hair, it can sometimes be a challenge to feel good about myself. On many occasions I've noticed a woman with beautiful highlights and lowlights or a color that just stands out and I feel a little wistful about not coloring mine. The feeling passes pretty quickly, however, as I often remind myself that I no longer sit in the chair at the salon for hours getting my hair colored. (Something that was always hard for me because I like to be doing something all the time!) In addition, even when using the least toxic permanent hair coloring, which is an oxymoron because technically it doesn't exist. What is "Natural Hair Care" anyhow? So first, let's look at what Sarah and I mean when we discuss "natural hair care" in this podcast episode. Unfortunately, when it comes to labels, the word "natural" doesn't mean much. The word has no regulation, so if you find it on a product label, just know that it means absolutely nothing outside of clever marketing. For our purposes today, when we mention "natural hair care" what we are referring to is the choice to use products that do not have harmful, toxic, chemicals. We are talking about allowing our hair to be the color it is without altering it with any substance. Chemicals, ammonia, sensitizers, and other ingredients used in permanent hair colorings are not natural. Jojoba, Coconut Oil, Emu oil are natural ingredients. Here's an example. These are the ingredients on my shampoo bar: Olea Europaea (Olive) Fruit Oil, Aqua (Water), Cocos nucifera (Coconut) Oil, Ricinus communis (Castor) Oil, Sodium Hydroxide, Butyrospermum Parkii (Shea Butter), Montmorillonite, Lavandula Stoechas (Lavender) Extract, Rosmarinus Officinalis (Rosemary) Flower OilMorrocco Method In case you're wondering, "Sodium Hydroxide" is lye, the ingredient our great grandparents used when making homemade soap. Pretty much all real soap begins with lye, but it goes through a process called saponification which is a reaction that causes lye to become soap, and safe to use. Hopefully that clears up what we are referring to when we say natural in this episode. We are allowing our "natural" gray hair to grow out instead of coloring it. What causes gray hair: This is not to judge anyone who chooses to color their hair at all! Most women I know and love color their hair. Each of us have to make our own choices. For Sarah and I, the choice was to allow our hair to be its natural color because the alternative was hurting our health. Each of us will go gray at a different stage in life. Some women have grays evenly distributed throughout their head and end up with gorgeous salt and pepper hair, like a coworker of mine many years ago, I used to admire her hair in my early twenties! Others will get a section of gray long before the rest of our head catches up (like me) and if we're lucky it looks intentional! So why do we go gray anyhow? Hair color is determined by cells called melanocytes, which produce the pigment melanin. New melanocytes are made from melanocyte stem cells that live within the hair follicle at the base of the hair strand. As we age, these stem cells gradually disappear. The hair that regrows from hair follicles that have lost melanocyte stem cells has less pigment and appears gray. source As Sarah mentions in this episode, there are so many groups on social media that support women who go gray! I'm a member of two on Facebook and find the other members are very encouraging and helpful.

Summer break can often be a stressful time for parents and kids. Routines change and pressure is on to take advantage of the limited amount of time together, to keep up with summer learning, and maybe even to have the perfect vacation! This year parents may also be feeling the pressure to "catch up" on learning after hearing concerns about gaps in learning or the "Covid-slide" after the pandemic. It can be a bit overwhelming. Kids may be feeling a bit worn out from Zoom School, lack of connection, and too much screen-socialization. Not to mention they may feel stressed, too. Don't let all of this stress steal your joy; instead, take a different approach. Enhance your child's summer with strategies that don't feel burdensome for either of you! If you're wondering how to go about that or maybe it sounds like "more work" you'll want to listen to today's episode. Emily Greene, author of School, Disrupted: Rediscovering the Joy of Learning in a Pandemic Stricken World, is on A Healthy Bite today to share some key takeaways and ideas that will revolutionize your summer break as well as the upcoming school year. The giveaway for the list of 65 Boredom Busters Emily mentioned can be found on her site, so make sure you go grab that download! Free Download 65 Boredom Busters When you break free from the system and from its constraints, you can approach school with a completely different attitude, mindset, and frame of reference for what learning can be. Freed from the mentality that grades and tests are the be-all and end-all of learning, children can truly understand that learning is not external; learning is internal. That is the ultimate joy in this journey of wonders: the realization that learning cannot be contained in a building or a classroom or a curriculum or a school system. Learning is contained inside.Emily Greene You'll learn all about fostering your child's sense of creativity, curiosity, and joy in learning. Plus plenty of resources to support your efforts. Checklists, questions to ask, and the big question for us all: what are the differences between school and learning? Start by answering the questions that will help you assess: is your child losing interest in school? Then explore the Seven Wonders of Learning to help your family navigate school outside the status quo. Ideas for a Stress-Free Summer Play - enjoy doing things with your kidsAsk questions that lead to more questions and invite conversationsSet aside a place where your child can work with his/her hands Give kids free time Encourage them to spend time outdoorsAllow them to get bored and sit with that boredom (it really does spark creativity)Limit screentimeAddress Chronic Stress in Your Life We have the opportunity to shift the paradigm of what education is, to rekindle our children's joy in learning, and to light the torch for them to carry through the rest of their lives. But we have to make the active choice to keep that torch burning. We have to make the choice not to let it be snuffed out again by the strictures of the educational system. We've reached the moment where we need to make the choice to change the status quo.Emily Greene School Disrupted Grab a copy of School Disrupted on Amazon, available in both paperback and Kindle. You'll love the boredom busters, conversation prompts, and other helpful resources that every parent will appreciate. This book will help you and your child rediscover the joy of learning. I especially appreciated the section on putting together a portfolio for students and getting feedback on the spot, rather than waiting until it's time for college applications to do so. This is such good advice and helpful for parents of both homeschooled and traditional schooled children. (While you're on Amazon, just read through all the 5-star reviews!) Watch this episode on my YouTube channel here: How to Have a Stress Free Summer and Still Encourage Your Chi...

Weight loss can be challenging under normal circumstances, but it becomes even more frustrating when a hormone imbalance is at play. Today's guest is the author of The Women's Guide to Hormonal Harmony, Lacey Dunn. Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and host of the UpliftFit Nutrition podcast, is a functional medicine dietitian with a fiery passion for helping women feel and look their very best. People call her the “Hormone Fairy Godmother,” as her one mission in life is to help women go from surviving to thriving. Dunn specializes in all things hormones, thyroid, gut, and metabolism and incorporates on-going education into her daily life. In this episode, Lacey will share information and strategies that will help you get your hormones back in balance and shed a few pounds in the process. Calories in vs. calories out is not all that matters. Your body is an everchanging organism, not a car with one set fuell-need and way to run. You have hormones that can increase or decrease your metabolism, and hormonal imbalances can play a great role in your ability to maintain or change your body composition and weight. Hormonal Imbalance Signs and Symptoms Some of the signs and symptoms of imbalanced hormone levels may include the following: loss of muscle massaccumulating more belly fathot flashestender breastsmenstrual cycle being either too light or too heavydebilitating pain with menstruationlow motivationlow libido hair losstrouble sleepingcold intoleranceheart palpitationsinsulin resistance overweight or obesitynight sweats (mostly occurring during menopause)infertility Hormone Imbalance Weight Loss Tips We want to bring back that hormonal balance. Especially if you have low levels of cortisol, progesterone, testosterone. Caring for your adrenal glands is one of the best things you can do for overall wellness, including being at the right body weight for you. Allow yourself to sloth (chill out when you need to and rest when necessary)Focus on good sleep hygiene (wear blue light blocking glasses)Don't starve yourself in dietingBalance your blood sugar throughout the daySmart snacking - always adding in that protein to balance mealsAvoid the grind and treat your body wellHave thyroid hormones checked See a practitioner well versed in women's health, have hormone levels checkedKnow about leptin, ghrelin, and how to stop cravings Estrogen One of the major role players when it comes to metabolism. Estrogen dominance can cause weight gain around the middle body and even hips and thighs.  keeping estrogen levels balanced is important for the maintenance of lean muscle tissue, bone health, and regulating body temperature. Cortisol Too much cortisol will cause your body to store fat, you may notice it in your face, back, and abdomen. With an excess of cortisol, the body holds on to water weight.  Blood sugar levels and blood pressure along with proper immune function are controlled by cortisol. Having too much cortisol will leave you tired and wired, crashing mid-day, but unable to sleep at night. Too much cortisol can lead to insulin resistance and even heart disease. Meaning we can less use glucose for fuel and more readily store glucose as body fat. So we develop insulin resistance. We develop a lot of inflammation because the cortisol that normally helps combat inflammation then actually becomes inflammatory. Which further makes you insulin resistant starts causing you a lot of pain, aches, holding water weight. Then it starts contributing to sleep dysregulation because our cortisol levels have a natural rhythm.  On the flip side... Too Little Cortisol Too little cortisol will lower your tolerance to exercise and cause energy crashes late in the day, both can keep you from getting in that daily walk or workout. In addition, the muscles will begin to lose tone and become hard to maintain. With too little cortisol, everything feels stressful,

Listen to the podcast in the player above, you can also subscribe on Spotify. Recently one of my besties called me flaming mad after an encounter at the gym she'd been going to for half a year or more. After I heard the story, I was inspired to help other women avoid a similar scenario. What happened was, my friend had recently overcome some obstacles around weight loss and avoiding the gym due to feeling self-conscious, then was basically body-shamed by her trainer. So crazy when you think about the fact that fitness centers are there to help people get in shape, but many people who need them don't go because people might stare or judge them. Red Flags that Signal You May Need to Fire Your Trainer Maybe it's hard to discern between excuses and legitimate limitations. Although he seemed to discount what she told him and make the assumption that she was not willing to work hard enough to get the same results that he gets when he diets and exercises. What Makes a Good Personal Trainer First, there is no excuse for body shaming. Second, don't waste your time on a bad trainer. This week, we turned to Jessica Mazzucco, an NYC area certified fitness trainer and founder of the fitness platform www.theglutereceruit.com  to help us with the top 10 signs you've found a good trainer (and how to avoid the bad ones!) On today's podcast, Jessica shares insight on identifying traits that make or break the relationship with your trainer. Two signs I'd like to suggest as my own personal top priorities are good communication skills, motivating and training clients does not equate to body shaming. A good trainer should never use body shaming as a means to make you work harder.  He/she should never say something like, “give me 30 crunches to burn that flab off your gut,” or “keep giving me those squats to burn the fat from your butt.”  Jessica says that a trainer should motivate by focusing on the positive, with statements such as, “you're so much stronger since we first began, your cardio has really improved, you're becoming more flexible.” You must be empowered by your trainer, not belittled or ashamed.Jessica Mazzucco Let's dive into this interview. You can listen to the audio version right here on this page, on Spotify, Apple Podcasts, Amazon music and others. If you prefer to watch, the video version is on YouTube. After you listen to this podcast, I'd love to hear what you think, take a minute to rate A Healthy Bite and leave feedback. Don't know how? Instructions are here. 10 Signs of A Good Personal Trainer A successful personal trainer will give you an assessment on the first session to set your starting point and come up with a training plan. Jessica explains that a great personal trainer will assess a client's overall wellness, strength, and endurance levels.  The fitness business is built on making progress. You have to measure where you start to know where you're going!  If your trainer has studied sports medicine, they'll have some experience in Kinesiology which is the scientific study of human body movement addressing physiological, biomechanical, and psychological dynamic principles and mechanisms of movement.They don't waste your time/give you what you pay for; in other words, they won't send you off to do warm-up exercises on your own. Potential clients are hiring their trainer because often, they don't know how to do stretches or warm-up. This is why they hired a trainer in the first place! Training courses, like Jessica's "plump your rump", contain foam rolling warm-ups and stretches.  A good trainer should show you what movements to do, which muscles to focus on, explain the when and why of dynamic stretches over static stretching, and the benefits of partner stretching. If a client goes and warms up on a stationary bike but has a core-dominant training program, the time has been wasted,” says Jessica.They give you a plan to work on when you're not together - homework to comp...

When you hear deep water running, you might picture women doing water aerobics or using pool dumbells with high-knee stepping exercises in the pool. That's not the kind of deep water running we're talking about on today's episode of A Healthy Bite.  This low-impact exercise is not the aqua jogging class you've seen at the local gym, and it's not aqua aerobics. Most of all, it's not just for seniors or injured athletes, although both groups will benefit. Fluid Running is a system created by Jennifer Conroyd that mimics true land running and incorporates the same movements you'd see a runner performing. Arms pumping and legs moving in a sweeping motion, no high-knees. Imagine marathon runners, only picture them in deep water.  Feet do not touch the pool floor, so zero impact. The upper body remains above the water, lower body submerged. Arms are not floating out to the sides, but instead are pumping in true runner fashion, and not just treading water.  A flotation device that you can tether to the side of the pool or a lane rope is secured around your waist. Guided exercises (which can be considered a "run" for runners) are delivered via Bluetooth earbuds via an app. The workouts are all performed in the deep end of the swimming pool.  Fluid running, or deep water running, truly is "going for a run" only in deep water as opposed to hitting the pavement. Each workout consists of a warm-up, workout with music, and cool-down. The system was created as a training method for injured runners who needed a break from running on dry land but wanted to maintain their current fitness level. (Make sure you listen to the podcast to hear Jennifer's story.) Aqua Jogging vs. Fluid Running While fluid running in deep water may appear similar to aqua jogging, it is a very different type of exercise. Both require a flotation belt and water, but the movements are very different.  Fluid running is always performed in deep water and doesn't require weights or pool dumbells that prohibit proper arm swing. Where you work out could be the deep end of a pool or even a lake. Running in the deep end allows you to run faster and is zero impact as it is completely non-weight-bearing. Fluid running is science-backed and mimics the biomechanics of normal running.  While performing these exercises, you are taught how to remain in one place without the need to run back and forth across the pool so that it can be performed in a small space. A bonus for those who need to use public pools.  Articles often describe aqua jogging as a form of cross-training.  Fluid Running mimics land running form so it counts as a run, but better.  Deep water running gives you all of the benefits of land running plus the added advantage of engaging your core, stabilizer muscles, shoulders, and arms which are all forced to work hard when running in deep water.  Fluid Running for an hour, keeping your heart rate in the same zone (adjusted for hydrostatic pressure) counts the same as running for an hour on land. Benefits of Deep Water or Pool Running First, many injured runners have used fluid running to keep up their training program while recovering. Beyond that, it beats treadmill running and even the elliptical to deliver a high-intensity workout with zero impact.  Whether you are dealing with sore muscles, injury, osteoarthritis, lymphedema, POTS, fibromyalgia or other forms of inflammation, getting in the water might be your best bet. Learn how the properties found in deep water such as buoyancy, hydrostatic pressure, and viscosity (resistance) can help you. Reduces InflammationMimics Land RunningMinimizes PainHelps Flush ToxinsTotal Body WorkoutStrengthens Cardiovascular SystemBurns CaloriesBetter Running Performance on Land Deep water running also allows you to exercise for longer periods of time, thus increasing stamina and endurance. "Deep-water running maximal heart rate and oxygen consumption values have been consist...

Do you spend time with your kids in the kitchen or is that an off-limits area? Is it a struggle to get kids to eat even a bite of the main meal you're serving because they'd rather have "kid-friendly" food? Maybe you want them to eat real food but you aren't sure how to get them to cooperate? Don't despair. First, if your child is fond of kids' meals and not so eager to eat veggies, you're not alone. You might not have noticed, but our culture is likely working against your nutritional efforts at home! "Children tend to rise to the culinary bar we set for them, and children's menus in America set the bar very low indeed." Michele Humes Parents who eat healthy foods and avoid fast food have kids who do the same. If you want a child who enjoys healthy eating, eat healthy food.  What if you came to the game a little late? Well, there's always room for improvement. I'm here to prove it. Let me use my experience with my six kids as proof.  Get Free Knife Skills Class How I got my kids to eat anything I put in front of them My first child came along before I studied nutrition. She had regular trips to get happy meals. Her Nana let her have ice cream and chicken nuggets for breakfast because "that was all she would eat." As my family continued to grow and I gained knowledge of the benefits of eating a whole food diet my standards for the dinner table shifted. When I became aware of the risks of eating junk food and fast food, I stopped eating it and so did my kids. By this time, I had four children. They'd been introduced to salad with much cajoling, bribery, and tears. While the start was rocky, they eventually grew to love vegetables and regularly eat a wide variety with no bribes.  My last two children were born well after I stopped going to fast food and started eating salads and drinking green smoothies. They'll eat anything healthy, literally anything. I've never had either of them put up a fuss.  As a matter of fact, their palates are more mature than many adults I've met. Not only are they willing to eat asparagus, artichoke, collard wraps, whole grains, and fish that's not breaded, they ask for it. They've eaten sushi, sashimi, veggie burgers, guacamole, hummus, and more. When we go out to eat, they order off the regular menu because they enjoy food and they want to try it all. They regularly eat healthy meals because that's what they like.  By the time I was training their palates, I was no longer sold on "kid-friendly" foods. Now that they are both teenagers, they are fit, healthy, and will eat anything I put on the table. Anyone can teach their child to make better food choices My friend Samantha has five young children who eat "like adults" because she's a foodie and has never catered to the mistaken belief that kids will only enjoy kids' meals.  I hear you, though, you might be part way through your parenting journey and your children are already sold on kids' meals. You may currently be a short-order cook, preparing one meal for yourself and a another for your kids. I get it, I've been there. That's why I am so happy to introduce you to Katie Kimball. She has been teaching kids to cook for years, including her own children who cook meals for her family.  Cooking skills benefit a child for the rest of their life. First, eating healthily can help them avoid childhood obesity. In addition, it establishes the habits of a healthy lifestyle. One of the things Katie recommends in the podcast (are you listening to it now?) is exposure buckets. She explains that each exposure to a particular food counts as a step toward your child eating (and enjoying) that food. Using the example of a carrot, the first exposure is at the grocery store, second is in the kitchen while preparing dinner. Kids who cook at home are more likely to eat veggies than their counterparts who don't spend time in the kitchen.  (by the way,

The word crisis is defined as "a time of intense difficulty, trouble, or danger." If we're lucky, we'll all see midlife, but must we have a crisis? How can you avoid a midlife crisis? Some women sail through those middle years with ease, while others may begin to question the meaning and purpose of life. Menopause may be around the corner, or it may have already begun, but you're far from old age! No matter what age group you are in, life satisfaction will have a lot to do with how you experience the mid-life years. Changes in family life, living without kids at home for the first time, a health crisis, and hopes for new opportunities may be things people experience during this midpoint in life. What do you want to do with the rest of your life? How would your younger self respond in the same circumstances. It's amazing how much the perspective changes in middle-aged people and I love it! This Interview Covers In today's episode author Lisa Levine is with me to discuss the topic of midlife for women today (since we are both women and my podcast audience is primarily women.)  What do we mean by a midlife crisis, and can women avoid one? Does our transition in and through these years have to be a crisis? We've all seen the portrayals of a midlife crisis, which is usually depicted by middle-aged men with flashy red sports cars, perhaps an affair. To some degree, a transition of identity appears to occur. While the stereotype exists for a reason, is this what we see with women? What does a midlife crisis look like for her? Is a midlife crisis inevitable for all women, what factors come into play? Hormones, childhood trauma, mental health, circumstances, personality, etc? How much does menopause play a part in a woman's well-being during these life changes? Are some women better prepared somehow to cope with the challenges that occur in middle age - why do some people seemingly sail right through while other women may go through drastic changes? As a woman who has gone through a turbulent midlife crisis and having walked through it with multiple friends, I'm wondering, is there some advice you can share on decision-making during this period?  How can we spend less time feeling the angst and longing for either things that are past or some new adventure that we can't necessarily identify?  Do you have any tips for family members who have a loved one experiencing a midlife crisis? What would you say is the best thing a woman can do if her best friend is going through this period of life and considering giving up on say 25-30 years of marriage? It's difficult when you are in the midst of a midlife crisis in your own life to see younger women maybe on social media, advertisements and such idolized, do you think as a society we'll ever get this right? As they say, youth is wasted on the young! How can women embrace midlife? Lisa's Actionable Steps Be present in the momentMeditationJournalingPausing practiceDon't compare and despairPractice mindfulnessSet new goalsCreate a vision boardCommit to a mindset changeGet quality sleep How to Support a Friend Practice active listeningDo something out of the ordinary and have fun. About the Author Lisa Levine is a Martha Beck Institute-certified Life and Health Coach at Audacious Health & Wellness. She helps women who are approaching midlife to create new and healthy habits in the way they think, eat, sleep and move, empowering them to live their lives fully and audaciously. Originally from the East Coast, she currently resides in Seattle spending much of her time writing, drinking matcha, overusing emojis, parenthesis, and punctuation (can't stop, won't stop), enjoying the beauty of the PNW, and playing in the kitchen, creating healthy fare for her family and friends. She is comforted by the reminder that the only constant in life is change and by the deeply rooted belief that ultimately everything will be OK in the end.

How to Get Your Kid to Eat (Almost) Everything Most parents have faced the challenge of meeting resistance when introducing a child to new foods. As they grow older, mealtimes can become a battleground where power struggles between parent and child ensue. It doesn't have to be this way. You don't have to be a short-order cook, and you don't have to make food that looks like an art project to get your child to eat something besides "kid-friendly" chicken nuggets and grilled cheese. Instilling healthy eating habits in your little one doesn't have to be a pipe dream. As parents, we want to raise children who don't live on junk food, make healthy choices, and reach for whole foods at snack time. However, many of us go about teaching our toddlers and young children all about how "good for you" these foods are, which can backfire. Enter Julie Revelant, today's guest on A Healthy Bite podcast. Listen as Julie shares some tips for getting more vegetables into your child's diet and reducing angst at the dinner table. Julie advocates instilling healthy eating patterns by modeling them to your child while taking the focus off what the food does and putting it on how it makes you feel. Dinnertime can be a peaceful and enjoyable part of your day! Children can learn to enjoy a variety of foods, including healthy snacks (and veggies) from all the food groups.  that your child refuses to eat right now.  Julie's course promises to turn picky eaters into little foodies. (Although, take note, one of the biggest mistakes she's seen parents make is labeling their toddlers' picky eaters the second they refuse to eat.) In this 5-day video email course, you'll learn my best secrets to get your kids to eat their vegetables and try new foods, and help you put an end to picky eating for good.JulieRevelant.com Other articles I recommend: If you want to know how to get your kids to eat better, start with a few article on Julie's site and I've also shared some lunch packing tips (although I do like to make mine look like art) and how to reduce sugar intake. Want your kids to eat their veggies? Do this, study says.​Best Blogs to Help Raise Healthy EatersHow to Help Your Kids Stop Eating So Much Sugar​​​ Julie Revelant Bio As a health journalist, Julie Revelant has written hundreds of stories for print and digital outlets including FoxNews.com, EverydayHealth.com, WhatToExpect.com, TheBump.com, Reader's Digest (digital), FIRST for Women, and Woman's World magazines. For nearly 6 years, she wrote Healthy Mama for Fox News, where she covered pregnancy, postpartum, maternal and children's health, and nutrition.  As the founder of Revelant Writing, LLC, Julie provides content marketing, brand journalism, and copywriting services for B2B healthcare companies such as UnitedHealthcare, Tivity Health and Abbott Nutrition. Before starting Revelant Writing, Julie worked as an associate writer and producer for the Yankees Entertainment & Sports Network where she won several awards for her work, a production associate for The Tyra Banks Show, and in marketing and sales for the ABC Television Network. On JulieRevelant.com, Julie covers the latest research, recommendations, and guidelines on children's nutrition, offers science-based expert insight, and easy, real-life strategies to help parents raise healthy eaters. Julie volunteers for Hillside Food Outreach, an organization in Danbury, CT that combats food insecurity. Julie lives in Bethel, CT with her husband and two daughters.  Food Issues Podcast With hundreds of thousands of Americans dying each year from obesity, type-2 diabetes, and a slew of chronic health conditions—all a direct result of food inequities, a broken food culture, and food marketing, and worsened by COVID-19, a significant shift in how we think about food and how we feed our kids must happen now if we want to change the trajectory of health for our kids. 

My guest today has successfully homeschooled her four sons through high school. I had the honor of meeting one of her sons through my work. Gina was tired of trading time and brainpower for lifeless learning … so she set out on a journey to reclaim the joy and potential rewards of what she now refers to as A LIFESTYLE OF LEARNING. Through the years, Gina has found that successful homeschooling isn't about recreating the public school classroom. Her website GinaHamby.com is where she shares how she went from overwhelmed “newbie” homeschooler to seasoned homeschooling mom, helping many others see their ability to successfully homeschool their kids, all while building a stronger, happier, and healthier family. Gina has homeschooled her children for 15 years. She shares a lot of wisdom when it comes to home education. More people are homeschooling than ever before. That's why I've invited Gina on the podcast today, to answer this question that seasoned homeschoolers get all the time.  “Is Homeschooling Hard?” The thing that I love about homeschooling is also part of what makes it hard for parents to get started; it looks different for everyone. While traditional school here in America looks pretty much the same from one public school to another, homeschool varies.  We know why many people are considering homeschooling in 2020, but pandemic aside, let me start by asking, what ARE the benefits of homeschooling? Benefits of Homeschooling Allows you the time to truly mentor your children through living life together day in and day out, which will help to impart your values and beliefs as they are forming into future adults. Flexibility to teach and learn what you want, when you want, how you want to. Ex. boys loved learning about nature study/outside. They loved conquering, building, studying. So we tailored their studies towards learning how to survive in the wilderness, grow their own food, which also imparted an entrepreneurial spirit that led to our family farm business. You get to create independent thinkers. The goal is not to cram facts and teach to the tests, but to create independent thinkers that can problem solve effectively through life.  There's no way we can touch on everything but what are some ways that homeschool parents can go about educating their child?  Home Education Both Gina and I have each educated four children through adulthood but I still have two children left to go!  I asked her to share answers to some of the top questions she's been asked over the years: What does schoolwork look like for a homeschooler? Gina shares thoughts about what a typical day looked like for her family. What is homeschooling like? Touching on the benefits of mentoring, the concept that will create successful homeschooling is about immersing your children in daily life with you. Not necessarily making homeschooling one more thing to add to your overwhelming list of things to do. It is working alongside them to morning chores, sweeping, kitchen chores, preparing food. Gina Hamby How do we choose a homeschool curriculum?  Gina mentions this briefly in the podcast. Homeschooling families are unique and each will have different challenges and situations they face. Working moms and dads can also have happy well-educated homeschooled kids. Listen to this episode to hear the ways Gina suggests parents can make this work. Is virtual school the same as homeschooling?  Oh goodness no! Virtual school is just public or private school online. Even harder to concentrate; even more boring for the children. Prolonged screen time is detrimental to a child's developing brain. Children learn best through all their senses, as in in-person learning. Virtual learning does not allow you to cater your curriculum or learning to your child's strengths or interests, it's a sure-fire way to burn your child out academically. This is how kids come to hate learning and become adults that would ...

This podcast episode is one of the most important topics for parents: How to stop eating so much sugar. As we've discussed in the past, our children are what we ate and what their grandparents ate. Research shows over and over again the tremendous negative impact of added sugars.  The American Heart Association has recommended that kids ages 2-18 should have less than 25 grams or 6 teaspoons of added sugar daily for a healthy heart. However, the average child's sugar intake is between 22-34 teaspoons per day depending on age and other factors. One of our biggest goals is to empower parents to significantly reduce sugar intake for the entire family. Whether we are helping one family do a pantry makeover, or we're encouraging thousands to do a quit-sugar challenge, our aim is to help families get healthier, one baby step at a time. With this goal in mind, we are so pumped to introduce you to the authors of the book Sugarproof. Sugarproof: The Hidden Dangers of Sugar that Are Putting Your Child's Health at Risk and What You Can Do In this episode of A Healthy Bite podcast, you'll find out how sugar is affecting your child and what you can do. Here are the 8 main topics we cover in this episode. You'll find the 7-Day and 28-Day Challenge in their book. What was your motivation behind writing this book?How much sugar does the average kid consume?What are the short term and long term implications of excess sugar intake?Can kids be addicted to sugar?If parents have a child with a serious sweet tooth, what steps can they take to get it under control? or reverse sugar addiction in children... i.e. How do we sugarproof our kids - the basics.When should parents start sugarproofing their child (before conception?)You have short term and long term challenges in your book, what kind of results would people expect to see with those?Halloween is coming up along with the holidays, maybe some tips for sugarproofing during the candy culture season? Why You Need to Cut Back Your Child's Sugar Intake   If your children throw tantrums, storm around the house, or can't sit still you will want to read chapter three. In this chapter, the authors describe why a quick release of sugar into the bloodstream can strap your children into a roller coaster that causes highs and lows. They make the connection between breakfast and behavior that many parents have overlooked.  Perhaps you've noticed that your children get hyper after sugar? It's not your imagination! It's due to the unpredictable effects of sugar. These highs and lows can take a toll on children, making them moody, raising their stress levels, and overall temperament. You'll read about case studies in the book that suggest clear links between sugars in the diet and your child's mood and mental well-being. You've probably heard about the importance of gut health and the connection to immunity, mood, and even your child's memory. That is because trillions of microorganisms live and thrive inside the digestive system in what is known as a microbiome. Your child's microbiome is established in the first few years of life. This means that this is a crucial time to monitor the foods they eat. Too much sugar can lead to digestion problems as well as a whole host of other issues. These include the possibility of fatty liver disease, diabetes, heart disease, obesity, acne, and more. Sleepless on Sugar Weight gain and obesity are not the only factors at play when it comes to cutting back on added sugars. Sleep is one of the pillars of health and wellness, but it's especially important for children to get a good night's sleep.  Too much sugar right before bed (and possibly at other times in the day) can cause an energy spike that delays the settling downtime for kids. In fact, they believe it could even interfere with melatonin secretion and the circadian rhythm. This causes the body to crave more sugar, which in turn leads to less sleep and creates a viciou...

What is Living Apart Together The term "Living Apart Together" means that two people who are in a romantic relationship choose to live separately. LAT arrangements vary; it can be a couple who is married or unmarried. Young couples, and older couples whose spouse may have passed on and choose to commit yet remain unmarried. However, for the sake of this article, the focus is on married people who choose to live apart. LAT is a non-traditional way to be a couple. Couples living apart together may have different reasons for doing so. Many older couples consider LAT a lifestyle choice. Younger couples often choose this lifestyle to avoid the problems that come with a break-up. Who am I to write about Living Apart Together? Well, I have the first-hand experience of living it; LAT saved my marriage. David Essel, my guest on this podcast episode has four decades of counseling married couples using this technique. LAT relationships are simply two people who choose not to cohabit a space. Being in love, and yet living in separate residences, could be the answer to millions of people who are looking for both a deep connection and inner peace the same time. ~ David Essel  Living apart to save a marriage gives each partner the time and space to heal. LAT couples who want to succeed will come to a mutual agreement on the terms of the relationship. For most, one boundary is no intimate relationships outside of the nuclear couple. It's best to set boundaries for household living arrangements, what's okay and what's not, etc. Expectations cause anger, resentment, and frustration for couples who live together as well as those who choose separate dwellings. As David mentions in this podcast episode, it's crucial to set those boundaries, and he suggests putting it in writing. We made a verbal commitment, in the presence of our therapist. Shop now Does living apart together work? Many married couples stay together because splitting up is difficult. Dividing property and moving are just a couple of obstacles in divorce. There is something wonderful about knowing that you are together because you choose to be, not because it is convenient. What happens when a couple chooses to spend some time separately is that they have enough space to find that love they once had. Finding out that living apart makes you happier as a couple doesn't mean you should live apart forever. It's an option for sure, but so is living together again once things are sorted out. Is it healthy for married couples to live apart? This depends upon the couple. But it is possible for a married couple to live apart and maintain a healthy relationship. If both parties are mutually vested in the relationship they will work at their marriage just as hard as a couple living under the same roof. In fact, some would argue that couples who live separately are allowing their relationship to breathe and grow whereas living under the same roof can lead to feelings of bitterness and being suffocated by their partners' constant presence. I've seen plenty of examples of married couples who trudge on living under the same roof, unhappily married, bitter towards one another, bouts of the silent treatment, and worse. What percentage of married couples live separately? According to data from the US Census Bureau, an estimated four million married couples live apart. In Canada, over 2.9 million LAT Couples are making it work. Other instances where this works? Military familiesLong haul truck driversFirefightersPeople who live far apart due to careers (happens all the time in China)A long-distance relationship for other reasonsBlended families where each parent lives with their child from a previous marriage While in some of these cases, the couple may only practice LAT part time due to career choices. Many in the younger age group are finding it easier to keep the excitement and enjoyment alive in a marriage when they choose ...

Do you know the symptoms of Addison's disease or have you ever met someone who had this diagnosis? My special guest on this episode of A Healthy Bite is Phil Moser, author of the book Free and Fearless, a book about his daughter who passed away in 2017 due to Addison's disease. The story of Brittany Moser, a talented, beautiful person that lived life to the fullest, by enriching everyone she encountered. After becoming a flight attendant, she is grounded by a rare and incurable disease. She decides to go on an adventure of a lifetime, and asks her best friend, her father, to go with her. Written by Phil Moser, this award-nominated story gives a very personal account of their special bond and the adventures they shared. This story will take you on a journey you will never forget, and leave you wanting more. Please listen to this important episode and help us keep Brittany's spirit alive by raising awareness about Addison's Disease. I believe you will be touched by the love Brittany's father had for her and the determination he has to keep her spirit alive and honor her life. At the end of the book, Mr. Moser has included a screenshot of the touching message Brittany stored in her phone for him to find if she ever passed away. The message was written four months prior to her passing. This touching story, while heartbreaking, is incredibly inspiring and will make you want to embrace life with all your heart. As you will hear in this episode, Brittany was first diagnosed with Hashimoto's thyroiditis. Eventually, through her own research, she suggests to her doctors that she might have Addison's disease, which they confirm through testing. Patients with Hashimoto's thyroiditis have a 10-fold higher risk for Addison's disease and a 3-fold increased risk for pernicious anemia. ~ Thyroid.org What is Addison's Disease? Primary Adrenal Insufficiency, or Addison's disease, is a severe or total deficiency of the hormones made in the adrenal cortex. One's own immune system turns on the body and begins to attack itself. Cortisol is the main glucocorticoid produced by the adrenal gland and is primarily responsible for anti-inflammatory and immunosuppressive actions. Addison's disease is caused by damage to your adrenal glands, resulting in not enough of the hormone cortisol and, often, not enough aldosterone as well. [The] adrenal glands are part of [the] endocrine system. They produce hormones that give instructions to virtually every organ and tissue in [the] body. ~ Mayo Clinic An autoimmune disease, such as Hashimoto's Thyroiditis can cause the body's immune system to attack itself causing irreversible damage to the thyroid and adrenal gland. Autoimmune Addison disease can lead to a life-threatening adrenal crisis, characterized by vomiting, abdominal pain, back or leg cramps, and severe hypotension leading to shock. The adrenal crisis is often triggered by a stressor, such as surgery, trauma, or infection. ~ source Patients with Addison's disease are advised to wear a medic alert bracelet that will signal emergency workers to give them a stress dose of corticosteroids which may save their life. Addisonian crisis, also known as adrenal crisis or acute adrenal insufficiency is an endocrinologic emergency with a high mortality rate secondary to physiologic derangements from an acute deficiency of the adrenal hormone cortisol, requiring immediate recognition and treatment to avoid death. ~ source What are the symptoms of Addison's disease? Patients' symptoms often mislead physicians and result in misdiagnosis or are overlooked altogether. Multiple conditions can mimic one or more symptoms of adrenal insufficiency (chronic fatigue syndrome, depression, hypothyroidism, fibromyalgia, chronic dyspepsia, etc.). However, adrenal insufficiency should always be excluded prior to attributing the patient's symptoms to a different or co-existent disorder.~ Pulse Today

Not losing weight on Keto? You're following a Ketogenic diet and suddenly find your weight loss has stalled. What's the cause? Today I have Jessica Ancaya, from Holistic Keto Goddess here to answer all your questions about why you're not losing weight on keto and some unusual areas that might be blocking the path to success. "Unexpected areas that might hinder weight loss" is the topic of today's podcast episode which you can listen to in the player above or on iTunes, Stitcher or Spotify! What would we find in a Ketogenic Pantry? The first thing you should realize before beginning a keto diet is to feel good; you have to eat well! For your mitochondria to function at their best, you have to give them fuel. I am going to go through a rundown of what a holistic keto goddess should keep in her pantry. The foods that I will mention have so many benefits, both physically and mentally. Keto Pantry What is Ketotarian and do you follow that type of Ketogenic diet? Too much protein or cheese can be another reason why you are not losing weight on keto. In 2018, Dr. Will Cole wrote the book titled the Ketotarian. In his work, his objective was to show a clear path of exactly how to use food as medicine and optimize every system in your body 1. Using a noun, he defined Ketotarian as a ketogenic plant-based rock star! When analyzing the word as an adjective, Ketotarian is the amalgamation of delicious healthy fats and vegetable meals to optimize your metabolism, brain, hormones, and overall health. Merging the Gap Between Keto and Vegetarian More information on the Ketotarian lifestyle can be found in Dr. Will Cole's book Keto-tarian. Jessica's Ketotarian menu plan for one full week of healthy low-carb, high-fat meals is a great way to start of the ketogenic diet or to move you through a weight-loss stall. A vegan diet can create nutrient deficiencies but following Keto-tarian, eating more fish and less red meat can help with the B12 factor. Cycling Carbs - How do you do it and how often? If you are healthy, it may be of benefit your body to go ahead and increase your net carbs to a few times per week. Especially since there are certain complex carbs( not on the keto diet) that have beneficial nutrients for our body. This article will highlight the six things you should know about carb cycling on keto and will increase your confidence about going keto. What You Should Know About Carb Cycling Adding too many carbs to your diet and not watching your portion control can also be a factor that can prevent or stall weight loss. Intermittent Fasting - What is it? Who will it benefit and who should not do it? Consider intermittent fasting if you are not losing weight on keto, but only if you are in good health! Intermittent fasting gives your body a break from digestion and is a wonderful tool for improving health, healing mitochondria. Check with your doctor if you are pregnant, have adrenal fatigue, or another health condition. Some diabetics can use intermittent fasting but it's always best to check with your health care provider. For those with adrenal fatigue, we recommend the book by Dr. Jason Fung - The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting. Read Intermittent Fasting Benefits - Which should I start first IF or Keto or is it best to start at the same time? Jessica recommends starting with the Ketogenic diet before adding IF. Maria Emmerich's book The Keto Cleanse is the book I (Rebecca) used to kick-start my ketogenic diet a few years ago. I found that ditching dairy really made a difference in how quickly I could lose weight. Eating too much protein or cheese can kick you out of ketosis. When you eat too much protein it can convert or react similarly to eating carbohydrates, especially when you eat more protein than your body requires. Calculate your protein requirements using the formula in this post.

Childhood nutrition is essential for growth and development as well as to prevent illness and disease. You want to prepare healthy meals and snacks for your kids but between finding the time and choosing foods they'll eat it can be overwhelming. For the last 29 years, I've tried every technique to provide a well-balanced diet for my six children and I've collected lots of great strategies. Still, I feel like there's always more to learn. Today, Jackie Vega, a registered dietician, and blogger is here to share some of her best tips on childhood nutrition. Listen to the podcast episode using the player above or using your favorite podcast players such as iTunes, Stitcher or Spotify. Healthy sleep and healthy eating habits complement each other. The food you eat can have an impact on your sleep patterns and the hours of sleep you are getting or losing. Likewise, the quality and amount of sleep you are getting will impact on your food intake. - The Wellness Solution One tip Jackie mentioned during this episode reminded me of charcuterie, with shrimp cocktail, cut vegetables, cheese, meat, pickles, olives, and other whole foods. My children also enjoy having a spread of foods to graze on during movie night, game night, or other gatherings. She also mentioned pizza and I think this is a good way to get kids to eat a small number of vegetables with their pepperoni. Don't be afraid to add a few bell peppers to that pepperoni pizza! Jackie also shares with us a few tips on other pillars of health, because food is only one part of a healthy lifestyle. Sleep, nutrition, movement, and limiting screentime are four factors that parents must monitor carefully for keeping kids mentally and physically healthy. More Tips for Childhood Nutrition Jackie has so much helpful information on health and nutrition on The Wellness Solution! Here are a few resources related to this podcast episode: Healthy Habits and Foods that Help You SleepGreat podcast about behavioral changes regarding nutrition and the family.Jackie's podcast episode about healthy kids.Meal Prep for busy moms Find Jackie on social media: Facebook, Instagram, and her second Instagram account. Jackie Vega a licensed, Registered Dietitian Nutritionist in private practice in south Florida specializing in recipe development, meal planning, fitness consulting, integrating personal lifestyles into individualized programming. She has more than 7 years of experience. Her areas of expertise include women's health and pediatrics. She is the owner of The Wellness Solution, a personal fitness and wellness blog. Jackie graduated with a BS in Dietetics from KSU and completed her internship at ISU. She is currently a recipient of Arizona State University Medical Nutrition Masters program. She also completed a personal training program from the American Council on Exercise.