GROUNDED IN NATURE

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Fall Is In The Air

I love fall! Well, if I’m completely honest, I love all of the seasons. I may wish Wisconsin winters were just a bit shorter, but I digress. Fall brings a crispness to the air, but still welcomes the warmth of the afternoon sunshine. It brings the desire for all things apple, pumpkin and cinnamon. Soon it will bring a chill that beckons a crackling fire in the fireplace and big comfy sweaters.

Summer is Coming to an End

As summer comes to an end, and the days of being barefoot, lounging in the sunshine and being outside until well after the 8 o’clock sunset,  give way to boots, shorter days and more time spent indoors; I embrace the beauty of fall with long walks through the forests of red, orange & yellow, more hot tea & soups and time spent curled up with a blanket and a book.

From The Vibrancy of Summer to The Melancholy of Fall

As the days become shorter, my mood seems to wane as the vibrancy of summer fades. Fall brings a melancholy to my soul. Over the years I have found ways to mitigate this melancholy. One of these ways is to make time for being outside with my feet in the grass, even when there is a chill in the air.

Grounding Is An Easy Way to Improve Your Mood

I find it amazing that this one simple act can improve my mood for an entire day! This is not just my quirky way to find more joy, there is an explanation as to why this helps. Grounding, also known as earthing, is the simple act of being barefoot outside. Research suggests that this can counteract stress and anxiety, boost your mood and even reduce inflammation.

The Science Behind Grounding

The theory behind grounding is that our modern lifestyle has disconnected us from the electrons naturally present in the earth. Without the electrons, free radicals in our bodies, that are missing these electrons, adversely affect many of the body’s processes. This free radical damage could be responsible for increased inflammation, increased stress and anxiety, poor sleep quality, and chronic pain. Several studies exist that support the theory of grounding, but these studies have been the subject of controversy and skepticism. However, I have experienced my own benefits through the simple act of putting my feet on the earth.

How To Get Grounded

There are many ways to become grounded and all of them focus on reconnecting with the earth.

  • Walking barefoot on the grass, sand or in the water
  • Lying on the ground and having the skin of your body in contact with the earth
  • Submerging in water: just wading in or completely submerging your body
  • Using grounding equipment, when going outside is not an option – you can find many options online

Grounding Is Becoming More Necessary

Grounding has been increasing in popularity around the world. Some grounding researchers suggest that changing environments are responsible for more people losing access to the benefits of grounding. One theory from a study is that grounding affects our living matrix, which is the central connector between living cells. Electrical conductivity exists within the matrix that functions as an immune system defense, similar to antioxidants. Through grounding, the natural defenses of the body can be restored. With less opportunities to get outside and more health issues arising, maybe our bodies are naturally drawn to getting back our connection to the earth.

More Studies May Be Needed, In The Meantime, Try It Out For Yourself

Most of the studies on grounding are small and rely somewhat on subjective measures, such as self-reported feelings, stress, pain or mood. However, some studies also rely on blood markers, such as those that detect inflammation. More research is needed but you can see for yourself if you experience any benefits just by taking the time to put your feet on the ground.

Slow Down & Breathe, Feel the Earth Under Your Feet & Enjoy Fall

With the crispness of fall in the air, in addition to enjoying all things apples, pumpkin and cinnamon, take the opportunity to slow down, breathe deeply, and appreciate the beauty of nature around you with your feet on the earth.

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JALAPENO PEACH SALSA

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Jalapeno Peach Salsa Recipe

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3-4 Organic Ripe Peaches, Diced

½ – 1 Jalapeno, Seeded & Diced

1 Cup Red Onion, Diced

3 Tbsp. Fresh Mint, Chopped

3 Tbsp. Fresh Cilantro, Chopped

1 Organic Lime, Zest & Juice

Salt to Taste

  1. Add All Ingredients to a Bowl
  2. Mix Well
  3. Cover & Chill for at Least 30 Minutes

I love homemade salsa!!!

Summertime is may favorite time to make salsa. It simply makes me happy to be able to snip fresh herbs from my garden and to see what I might find at the farmers market to add even more flavor.

The salsa tastes even better when left to sit for a few hours, to allow the flavors to blend, but it rarely seems to make it that long.

This is my basic salsa template and my all time favorite combination. However, when I have the motivation to make a fresh batch I will add whatever jumps out at me at the grocery store or from my refrigerator.

I have used pineapple, strawberries or apples in place of the peaches. Sometimes I toss in some sweet red, yellow or orange peppers for more color and flavor, but I always seem to leave the cilantro, onion and jalapeno.

I hope you enjoy this recipe!! I would love to know what your favorite creation is!!

WHY QUERCETIN?

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WHAT IS IT?

Quercetin is the most abundant flavonoid in the human diet, providing you eat a diet high in fruits and vegetables. A flavonoid is a plant pigment with antioxidant properties. Quercetin is found in many fruits, vegetables and herbs and is safe to consume.

WHERE CAN IT BE FOUND?

Quercetin is found naturally in many plant foods, particularly in the outer layer or peel. Onions are the food found to have the highest amount of quercetin.

  • Food Sources:
  • Red Apples
  • Red Grapes
  • Cherries
  • Berries
  • Citrus Fruits
  • Honey
  • Tomatoes
  • Broccoli
  • Asparagus
  • Leafy Greens: Red Leaf Lettuce, Kale, etc.
  • Sweet Peppers
  • Onions
  • Shallots
  • Capers
  • Tea: Green, Black & Buckwheat

The amount of quercetin in foods may depend on the conditions in which the food was grown. Organic sources have been shown to have higher concentrations than their conventionally grown counterparts.

It’s estimated that the average person consumes 10–100 mg of quercetin daily from fruits, vegetables, and herbal sources.

WHAT ARE ITS HEALTH BENEFITS?

The health benefits of flavonoids, like quercetin, come from their antioxidant functions inside the body. Antioxidants bind and neutralize free radicals, preventing them from causing cellular damage. This damage leads to inflammation. Normally, the inflammation goes away after the immune system eliminates the offender or repairs the damaged tissue. When the body is unable to do this, the inflammation becomes chronic and may lead to numerous chronic conditions, including:

  • Cancer
  • Heart disease
  • Kidney disease
  • Diabetes
  • Autoimmune conditions
    • In an 8-week study of 50 women with rheumatoid arthritis, it was observed that the women who took 500 mg of quercetin daily experienced significantly reduced early morning stiffness, morning pain, and after-activity pain. They also had reduced markers of inflammation, such as TNFα, compared to those who received a placebo. (Pub Med)
    • This research is promising but more research in humans is needed.

ARE THERE BENEFITS OR DANGERS TO TAKING IT AS A SUPPLEMENT?

When consumed in food, quercetin is generally safe for everyone, including pregnant and breastfeeding women. Because studies on safety of quercetin supplements are lacking, supplements should be avoided if you are pregnant or breastfeeding.

Quercetin may interact with various medications, including blood thinners, blood pressure medications, and antibiotics. Speak with your health care provider before taking any supplement, including quercetin.

As a supplement, quercetin appears to be generally safe with little to no side effects and many potential benefits.

Typical dosages range from 500–1,000 mg per day

Taking more than 1,000 mg of quercetin per day may cause mild symptoms:

  • Headaches
  • Stomachaches
  • Tingling sensations in the arms and legs

Very high doses of quercetin may damage the kidneys.

  • People with kidney disease should avoid quercetin

Quercetin has been safely used in amounts up to 500 mg twice daily for 12 weeks.

  • It is unknown if long-term use or higher doses are safe
  • Taking periodic breaks from taking quercetin may be a good idea

On its own, as a supplement, quercetin has a low bioavailability, which means your body absorbs it poorly.

Taking quercetin supplements with other compounds, such as Zinc, Vitamin C, or Digestive Enzymes like Bromelain, may increase effectiveness.

Quercetin is available as a dietary supplement in powder and capsule form.

SUMMARY

People take this supplement for several reasons, including to:

  • Boost immunity
  • Fight inflammation
  • Combat allergies
  • Increase exercise performance
  • Maintain general health

The benefits of Quercetin are promising but more human research is needed.

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WHY ZINC? What is its relationship with Copper?

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Zinc is considered an essential nutrient, meaning that your body can’t produce or store it. For this reason, you must get a constant supply through your diet.

Zinc is important for many essential functions in your body. It supports immunity, energy production, hormone function, mood and the cardiovascular system.

The body uses Copper in energy production and to support bone, skin, and neurological and cardiovascular health.

Zinc and copper are two essential minerals that balance each other out. If you take too much zinc, this can decrease copper levels in your body, but together they create a powerful antioxidant enzyme (copper-zinc superoxide dismutase), which is a critical defense against oxidative stress.

Dietary Zinc and Copper intake has fallen over the past hundred years due to modern farming practices. Modern fruits, vegetables and conventional meats are lower in mineral and vitamin content.

Zinc needs to be replenished daily because it is only stored for short periods of time.

Unlike Zinc, Copper can readily accumulate in the body into toxic concentrations.

WHICH FOODS ARE HIGH IN ZINC?

  • Animal sources contain a form of zinc that your body easily absorbs
    • Meat: Beef, Pork, Lamb, Bison
    • Shellfish: Oysters, Crab, Mussels, Lobster, Clams
    • Fish: Flounder, Sardines, Salmon, Sole
  • Plant-Based sources are absorbed less efficiently because of other plant compounds that inhibit absorption
    • Legumes: Chickpeas, Lentils, Black Beans, Kidney Beans
    • Nuts
    • Seeds: Hemp, Pumpkin, Sesame
    • Eggs
    • Whole Grains: Quinoa, Oats, Rice
    • Certain Vegetables: Mushrooms, Kale, Peas, Asparagus, Beet Greens, Potatoes, Green Beans
    • Dark Chocolate

WHICH FOODS ARE HIGH IN COPPER?

  • Liver
  • Oysters
  • Lobster
  • Spirulina
  • Shiitake Mushrooms
  • Leafy Greens
  • Nuts & Seeds (Almonds, Cashews, Sesame Seeds)
  • Dark Chocolate

WHAT DOES ZINC DO?

  • Helps your immune system defend against viruses and bacteria
  • Supports your body’s protein production
  • Helps your body make DNA (genetic material in all cells)
  • Supports your senses of Smell and Taste. Because one of the enzymes crucial for proper taste and smell is dependent Zinc, a zinc deficiency can reduce your ability to taste or smell.
  • Helps wounds heal
  • Fundamental to Skin Health
  • Helps reduce your risk of age-related diseases

WHO IS AT RISK FOR ZINC DEFICIENCY?

  • Vegans/Vegetarians
  • People who consume large amounts of alcohol
  • Pregnant and Lactating women
  • Older infants who are exclusively breastfed
  • People who consume too much copper
  • People who are malnourished, including those with anorexia or bulimia
  • People who are not absorbing nutrients effectively
    • Those Taking Acid Blockers
    • Those Who Have Gut Dysbiosis/Leaky Gut
  • People with Certain Diseases
    • Chronic Renal Disease
    • Chronic Liver Disease
    • Diabetes
    • Sickle Cell Disease
    • Crohn’s Disease
    • Ulcerative Colitis

WHAT ARE SYMPTOMS OF MILD ZINC DEFICIENCY?

  • Diarrhea
  • Decreased Immunity
  • Thinning Hair
  • Decreased Appetite
  • Mood Disturbances
  • Dry Skin
  • Fertility Issues
  • Impaired Wound Healing

WHAT ARE SIGNS OF GETTING TOO MUCH ZINC?

  • Loss of appetite
  • Stomach Cramps
  • Nausea
  • Vomiting
  • Diarrhea
  • Low Copper Levels
  • Lower Immunity
  • Low Levels of ‘Good’ Cholesterol – HDL

WHAT ARE SIGNS OF A ZINC/COPPER IMBALANCE? (Most likely from elevated copper & low zinc)

  • Night Blindness
  • Macular Degeneration
  • Emotional Disturbances
  • Stress Intolerance
  • Frequent Panic Attacks & Headaches
  • Slow Wound Healing
  • Chronic Infections/Illnesses
  • Mental Lethargy
  • Chronic Fatigue
  • GI Issues, Diarrhea
  • Reduced Appetite/Weight Loss
  • Skin Issues: Acne/Eczema
  • Difficulty Digesting/Absorbing Protein

WHAT IS THE RECOMMENDED DAILY INTAKE (RDI) OF ZINC?

  • Men – 11 mg/day
  • Women – 8 mg/day
  • Pregnant & Breastfeeding Women – 12 mg/day
  • Unless a medical condition is hindering absorption, you should easily reach the RDI for zinc though diet alone
  • High-Dose zinc supplements can lead to dangerous side effects
  • Follow recommendations from your health professional and only take supplements when necessary. Typically a ratio of 15 mg of Zinc to 1 mg of Copper is recommended.
  • Ingesting too much zinc can cause deficiencies in other nutrients, like copper and iron
  • If you take supplements, choose chelated forms (the zinc is attached to an amino acid which makes it easier to pass into your intestines for absorption) like Zinc Picolinate (Thorne Brand or NOW Brand) or Zinc Orotate (Solgar Brand). Stay away from Zinc Oxide which is poorly absorbed

ARE YOU CURIOUS ABOUT YOUR LEVELS OF ZINC AND COPPER?

  • Try Thorne’s at-home Heavy Metals Test
  • This test provides insight into levels of heavy metals – cadmium, lead, and mercury – as well as the essential minerals zinc, copper, magnesium, and selenium, along with a personalized plan for optimizing your health.

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PARENTING: GAINING CONTROL & LETTING GO

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NO INSTRUCTION MANUAL

Parenting brings with it with many joys and many challenges. If only our children came with an instruction manual; maybe this would make navigating this parenting journey a little easier.

CONTROL IS COMFORT

What a beautiful experience to find out you are pregnant, and maybe sometimes this news comes as a bit of a shock and you need a little time to process the information. Then you feel the need to gain control over the situation. Control gives us a sense of security, false security most of the time, but that sense of security brings comfort.

LETTING GO IS UNCOMFORTABLE

Life has a way of teaching us that God is in charge and when we allow Him to do His work, life flows easily. The difficulty that most of us have with this is that letting go of our perceived control is unsettling and takes away our feeling of comfort.

RESPONSIBILITY AND FEAR

When that new little baby is placed into your arms for the first time it is breath taking! Joy and fear all rolled into one big beautiful emotion. You have to take control and do what is best for this beautiful tiny human being. It is your responsibility to nourish this baby, keep her safe, keep her comfortable and make her feel loved. Of Course! You’ve got this! And then you take this beautiful baby home and she cries. You feed her, yet she still cries. You change her diaper, but she is still crying. You put her into her crib to sleep, but the crying doesn’t stop. You cuddle and rock her and finally, the crying fades away and she falls asleep.

FEELING OUT OF CONTROL

Control begins to feel out of reach. Parenting is a mixture of trial and success and trial and error. You turn to family and friends who have experience. You turn to books and experts for advice. Some of this helps and some of the concepts just seem foreign. You seek to gain back control the situation. You want to keep this precious little baby nourished, comfortable, safe and feeling loved.

TURNING TO OTHERS TO GAIN CONTROL

Did you read all of the books? The books on making baby food, on the best foods to feed your baby and when, on helping your baby sleep, on how to interact with your baby and help them learn. Most of these books are read BEFORE baby arrives. This adds to your sense of control. It is a good feeling to have this knowledge and feel like you can do this.

LOVE IS REAL, CONTROL IS ILLUSION

Once my baby arrived, my breath was taken away and I was fiercely in love. I knew at that moment I would do anything to help this precious little child in any way possible. I also quickly learned that this control I thought I had was a bit of an illusion.

KNOWLEDGEABLE BUT STILL UNPREPARED

With all of the knowledge I had learned from those books, and from talking to family and friends, I was nowhere near prepared for raising this child. Breastfeeding was hard. How could this be? I looked forward to breastfeeding my baby and pictured it being a beautiful experience. I sought out the advice of my mom, my aunts, my friends, and my new lactation consultant. I drank water like I was supposed to. I practiced relaxation before breastfeeding in hopes of better results. I took the recommended supplements and added the recommended nutrition. I pumped my breast milk and fed it to my baby with a tiny syringe. This went on for a few months. She was losing weight and the pediatrician was testing for metabolic syndrome and looking for anything else that would explain her failure to thrive. I was simply not making enough milk, it was that simple. I chalked it up as failure number one on my parenting journey. I needed to get back on track and gain control once again. I needed to keep my baby safe and find nourishment for her. I moved forward and found a formula that she tolerated; and began to let go of the guilt I was experiencing around not being successful at breastfeeding.

LETTING GO IS INEVITABLE

There were many of these trials throughout the years with raising my two children. There were times when I knew best, or at least I thought I did, until another lesson was learned. I implemented lessons I grew up with as a child. I made my daughter finish her dinner before being allowed to leave the table or getting dessert, until she threw up on her plate, enter pivot number two. I still provided healthy choices to my children but began to relinquish control over how much they would have to eat.

CHOICES AND SELF-ACCOUNTABILITY

I would encourage each of the girls to try new activities. I wanted to provide them with as many experiences as I could. I would always tell them it was their choice but once they committed to doing something they had to see it through. Then came the extreme heat in August, one year, when they were playing softball. They were scolding me from the outfield for making them play this horrible sport in this heat. This criticism I took in and processed. I stopped pushing as hard to get them to make the choice I wanted. I would offer the choices and simply remind them of their experience from the previous year. The accountability of their choices began to shift to them.

TRUST AND LETTING GO

Fast forward to the tween and teenage years, which we are just wrapping up. They developed new friendships. Of course I was thrilled that they were making new friends but I didn’t know the parents or anything about these new friends. They would introduce me to boyfriends, “God, please help me navigate this new experience” was (and is) my daily prayer. “Trust and relinquish control,” has become my mantra. It is a daily navigation of control and letting go.

LOVE HELPS YOU LET GO

Then my oldest daughter was off to college. I was thrilled to see her happy and realized she needed to experience the joy and the trials in her own life, but I still craved the control to protect her. When I tried to exert control, we could not get along and this broke my heart. I have realized that I would rather trust and relinquish control than to control and risk damaging our relationship. My youngest will be off on her next journey soon and hopefully these valuable lessons will assist me to help her have an easier transition to this next step of life. I love these girls with all my being and I want to see them thrive.

FINDING BALANCE

As I reflect on my (almost) 20 years as a mom, I can now see the common theme of “taking control” and “letting go.” As parents, we have to choose to take responsibility for the precious human beings entrusted to us. This is the noble reason we seek to gain control over any and every situation that presents itself. As life ebbs and flows, we are shown when to let go of that control, when we resist letting go, the turmoil begins and we are forced to let go or suffer the consequences.

TRUST

I have only realized this in hindsight, the way many of the important lessons of life are realized. Sometimes I did a great job of letting go and allowing my girls their autonomy. Other times, I resisted letting go of my control and have had to navigate the consequences. The irony of it is that I resisted even more, as the girls got older. Shouldn’t the lesson get easier as you gain experience? Maybe this was because the responsibilities and the consequences grew, as they got older. I didn’t want to see them fail and have to face these consequences. It’s hard to trust that I did a good job teaching them right from wrong, teaching them empathy and kindness, teaching them responsibility and accountability. This is where I remind myself to lean on and trust God. I have been given the privilege of raising two beautiful human beings and I jumped in and embraced this journey of motherhood with the whole of my being. I have learned many lessons and I am still learning. Now, I have to let go and trust these girls to make their own choices and to accept their own consequences. I will be there for them to lend a hand, to offer a comforting hug or to help in any way I am able, when I am needed.

UNCONDITIONAL LOVE

Children are not given to us to keep or to control. They are entrusted to us to love and to teach. We all crave love, to give love and to be loved unconditionally. Life is a journey, full of lessons. Strive to love and learn and to be better than yesterday.

ESSENTIAL OILS

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WHAT’S THAT SMELL?

I think it is safe to say that everyone loves a pleasant aroma. Pleasant may differ from person to person.  Close your eyes and imagine an aroma that brings you joy. I love the smell of freshly mowed grass, freshly cut basil, and freshly squeezed limes. These aromas evoke pleasant memories and simply make me happy.

Another smell I love is the aroma of any citrus essential oil: grapefruit, lemon, orange, lime, just smelling the bottle makes me happy and energetic.

JUST ANOTHER PLEASANT SMELL OR IS THERE MORE TO IT?

When disease and illness are present, they can manifest as chemical imbalances. Underlying this chemical imbalance is an electromagnetic imbalance that has altered the specific vibrational frequencies of molecules, cells, tissues and organs within the body.

When you use an essential oil, which has a higher frequency than your body, it raises your vibratory quality. This is referred to as the Entrainment Principal – When the Higher Frequency meets the Lower Frequency, the Higher Frequency will pass thru and raise the Lower Frequency. This vibratory quality is the foundation of health or disease in our body.

In addition to disease and illness, a negative emotional state can decrease your body’s frequency by as much as 10-12 MHz

Clinical Research Shows that essential oils have the highest frequency of any natural substance known to man, creating an environment in which disease, bacteria, virus, fungus, etc., cannot live.

When you use essential oils, eat plants or spend time in nature, their higher frequency is transferred to you. You feel alive and connected.

DOES QUALITY MATTER?

One of the most important things I have learned is that not all essential oils are created equal.  With anything you put into or onto your body, it is very important to find a trusted, reputable source, and 3rd Party Testing is a necessity.

If you use a toxic source, the toxin level is concentrated just like the oil is concentrated.

The essential oils don’t necessarily have to be organic. There are different laws in different countries. It may be impractical for a company from another country to obtain an organic rating with the United States. With all the testing that reputable companies do, you may be getting better quality than USDA certified organic.

HOW CAN ESSENTIAL OILS HELP?

There is plenty of research on essential oils out there with a long history of use.  You will not find the placebo controlled, double blinded studies but you will find helpful information on the safety, botanical class, chemical properties and various uses with the potential benefits of each oil. The FDA has even given some of the oils the GRAS (Generally Recognized As Safe) designation. This is given to additives the FDA recognizes as safe for consumption.

Aromatherapy

  • Smell is the only sense that is wired directly into the brain. The effect is immediate.
  • Helps with mood, pain, anxiety and stress as well as causing physiological changes in the body.
  • Any of the EOs can be used for aromatherapy.
  • Inhale the aroma of the oil right out of the bottle.
  • Inhale from your hands.
    • Receive benefits of Aromatherapy and Topical use
    • Place a drop of EO in your palm, rub hands together, cup hands over your mouth and breath deeply
  • Diffuser
    • Put purified water into your diffuser
    • Use 10 drops of EOs
    • Set timer for desired amount of time
  • Inhaler (Abundant Health, see link below.)
    • Put 8-10 drops of the preferred oil(s) onto the wick, and reassemble
    • Open the inhaler, place near your nose and breathe deeply.
    • You can use any of these methods as often as you feel the need.

Topical/Transdermal

  • Essential oils are lipid soluble. When oils are applied to the skin they are absorbed into the dermis and stay in the local tissue (fat)
  • This can also allow them to be carried into the bloodstream to be used in other areas of the body.
  • Dilution of EOs with a carrier oil decreases the concentration but it increases the absorption in many ways
  • Test the oil on the back of hand or bottom of foot before use. If irritation develops, apply carrier oil. This will dilute the oil and help minimize the irritation.
  • Carrier Oils: MCT Oil, Avocado Oil or any healthy oil you have at home
  • Dilute or layer the oils as described below.
  • Dilute in the Palm of Your Hand
    • Mix chosen EO(s) with carrier oil in the palm of your hand and apply
  • Layering Oils
    • Apply the oils one at a time to chosen area and then apply carrier oil
  • Roller Bottle (Abundant Health, see link below)
    • Add preferred EOs one at a time and then fill with carrier oil
    • Use 10-15 Drops for every 10ml of carrier oil
  • Apply to abdomen for digestive issues
  • Apply to bottoms of feet or palms of hands, ears or spine.
    • More information about this can be found with link below, Natural Aromatherapy Benefits
  • Wear as perfume – apply behind the ears or on the wrists 
  • Use as often as you like

Ingestion

  • Should be used cautiously
  • Only those oils that have been deemed GRAS – Generally Recognized at Safe should be diluted and ingested only in recommend doses
  • Ingestion can promote healing & safely relieve many ailments
  • May be added directly to a beverage: Water, Tea, Coffee or a Smoothie
    • Best if blended in with a fat source
  • Put oil into a vegetable capsule (can be purchased on Amazon)
    • By the time the capsule dissolves, the oils will be in the right place.

WHAT ARE THEY GOOD FOR?

Stress/Cortisol

  • Lavender, Roman Chamomile, Valerian, Peace & Calming,

Musculoskeletal

  • Cypress, White Fir, Balsam Fir, Spruce, Roman Chamomile, Peppermint, Spearmint, Lemon, Lime, Bergamot, Clove, Ginger, Frankincense

Circulatory/Vascular

  • Cypress, Lemon, Lime

Digestion

  • Peppermint, Spearmint, Roman Chamomile, Ginger, Orange, Grapefruit, Lemon, Lime, Ginger, Cardamom, Nutmeg, Patchouli

Hormone Balancing

  • Bergamot, clary sage, lavender, orange, roman chamomile, ylang ylang

Multiple Sclerosis

  • Blend: Juniper, Sandalwood, Peppermint, Geranium (6+4+2+12)

Muscle/Ligament Pain

  • Lemongrass, Wintergreen, Deep Relief, Pan Away

Thyroid

  • Myrtle, Spearmint, Peppermint, Lemongrass

Edema

  • Blend: Tangerine, Cypress, Fennel Blend (1 + 2 + 5 drops)

WHERE DO I GET THEM & LEARN MORE?

AbuntantHealth4U.com

MountainRoseHerbs.com

Natural-Aromatherapy-Benefits.com

OriginalSwissAromatics.com

YoungLiving.com

SUSHI BUDDAH BOWL WITH CRISPY TOFU

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Inspired by the Cabbage Salad with Ginger Dressing recipe in Module 8 of 66-Day Health Mastery Program

Basmati Rice – 1 Cup (cooked according to package directions)

Edamame (I used frozen – cooked according to package directions)

Cucumber – Diced

Red Pepper – Diced

Daikon Radish – Shredded

Carrot – Shredded

Green Onion – Sliced

Avocado – Diced

CRISPY TOFU

  • 1 Block Organic, Sprouted Tofu
  • ¼ Cup Bragg’s Aminos (or Coconut Aminos)
  • 1 Tbsp. Arrowroot Powder
  • ¼ tsp. Wasabi Powder (optional)
  • ¼ tsp. Ginger Powder (optional)
    • Drain Tofu – wrap in paper towel & gently squeeze, let drain for 15 minutes
    • Preheat Oven to 425 degrees
    • Line Baking Sheet with Parchment Paper
    • Cut Tofu into Cubes & Place in a Large Bowl
    • Add Aminos & Sprinkle with Arrowroot Powder (add ginger & wasabi powder if using)
    • Toss Gently Until Evenly Coated
    • Place Cubes on Baking Sheet & Bake for 30 minutes (turn ½ way thru)

CARROT GINGER DRESSING

  • ½ lb. Carrots
  • ¼ to ½ Red Onion
  • 1 to 2 inch piece of Ginger
  • ¼ Cup Rice or Coconut Vinegar
  • 2 Tbsp. Bragg’s Aminos (or Coconut Aminos)
  • 1 Tbsp. Tahini
  • 1 Tbsp. Toasted Sesame Oil
  • ¼ to ½ Cup Avocado Oil
  • Salt & Pepper to Taste
  • Water to Thin if Desired
    • Place all ingredients in to a VITAMIX and blend

Directions:

                  Divide Ingredients Between 4 Bowls in Desired Quantities and ENJOY!

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ALCOHOL’S EFFECT ON YOU AND YOUR LIVER

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ALCOHOL IS PART OF OUR SOCIAL DYNAMIC

It can add an element of fun, silliness or sophistication to our experiences. However, it is helpful to be aware of the benefits and risks behind anything we choose to put into our body.

ALCOHOL CAN ADD HAPPINESS AND ENHANCE OUR EXPERIENCES

It is fun to have a cocktail with friends. It can help us relax and unwind. Spending time with friends and family is good for the spirit. Of course, it is possible to take things a little too far. Getting a little carried away and having a few too many might make your next morning a bit of a challenge, but how much harm can a few drinks really cause?

YOUR LIVER HAS MANY RESPONSIBILITES

The liver performs hundreds of functions, including metabolizing the fats, carbohydrates and proteins in our diet. The liver’s primary job is to filter toxins from the blood. Drinking alcohol gives your body extra work to do which keeps it from performing other jobs, like removing other harmful toxins and metabolizing your fats, carbohydrates and proteins.

ALCOHOL IS HIGH PRIORITY FOR YOUR LIVER

Once you have a drink containing alcohol, your body makes metabolizing it a priority because, unlike fats, carbohydrates and proteins, your body doesn’t have a way to store alcohol.

YOUR LIVER WORKS HARD TO GET IT ALL DONE

When you have a cocktail, beer or wine, your liver detoxifies and removes the alcohol thru a process called oxidation. The liver first converts the alcohol to another toxic substance called acetaldehyde. When oxidation is complete, acetaldehyde becomes water and carbon dioxide, which is excreted from the body.

A healthy liver can metabolize one alcoholic drink per hour. Have more than that, and the toxic acetaldehyde builds up in the body, causing a hangover. Drink too much too often, and the liver suffers damage.

FAT CONSEQUENCES OF TOO MUCH ALCOHOL

When you drink alcohol, the liver must choose to burn acetaldehyde for fuel instead of fat. If you drink too much too often, damage can result. Acetaldehyde damages the liver, and fat is stored in the liver instead of elsewhere in the body or being burned off altogether. This can lead to a condition called fatty liver disease. This is an early stage of liver disease and can typically be completely reversed in a month or two from simply abstaining from drinking alcohol and supporting your liver. Once liver damage has progressed beyond the fatty liver stage, damage typically becomes irreversible.

ALCOHOL’S EFFECT ON THE REST OF YOUR BODY

IMMUNE SYSTEM

Alcohol can weaken the immune system. If you drink every day, or almost every day, you may notice that you catch colds, flu or other illnesses more frequently than people who don’t drink.

DIGESTIVE SYSTEM

Drinking can upset the balance of the microorganisms in your digestive system. It can also damage the tissues in your GI tract and prevent you from digesting food and from absorbing nutrients and vitamins. Drinking alcohol can also lead to gassiness, bloating, and diarrhea.

CIRCULATORY SYSTEM

Alcohol can affect your heart and lungs. Chronic use of alcohol puts you at higher risk for heart related issues including: high blood pressure, irregular heartbeat, stroke, heart attack and heart disease.

SKELETAL AND MUSCLE SYSTEMS

Long-term alcohol use may prevent your body from keeping your bones strong. Thinner bones may increase your risk for fractures if you fall and these fractures may heal more slowly.

Drinking alcohol may also lead to muscle weakness and cramping.

CENTRAL NERVOUS SYSTEM

Slurred speech is one of the first signs you’ve had too much to drink. Alcohol can reduce communication between your body and your brain, impairing coordination.

THE GOOD NEWS: KNOWLEDGE IS POWER

Your liver is very resilient and capable of regenerating itself. It can develop new cells, but prolonged alcohol use over many years can reduce your liver’s ability to regenerate. Be kind to your body and support it in the best ways you can.

Empowered with this knowledge you can make your choices. “How much is too much?” is ultimately up to you.

WHY I LOVED TO DRINK

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HELLO ALCOHOL MY OL’ FRIEND….

I had a roller coaster relationship with alcohol, both ups and downs. Yes, nothing is all good or all bad in life, and I learned some lessons on this ride.

ABOUT ME

I was the first born of three, to young parents, in their early 20’s. They loved me very much, this I have always known. I had a happy childhood and I think I had a more active social life between the ages of 1 and 3 than I do at 50. I went everywhere with my parents, softball games, bars, card club, … you name it and I got to come along and always felt included.

I EXPERIENCED ALCOHOL AS A HAPPY THING

I have a warm memory associated with the smell of beer and cigarettes; and the feeling of laying my head on my mom’s chest, listening to her heartbeat and the voices of the adults talking and laughing as I drifted off to sleep. I felt safety, comfort and love. Some people may judge this scenario, but I don’t. It was part of my happy childhood. I saw alcohol as a happy thing, as an adult thing and something I wanted when I “grew up”.

I DIDN’T WAIT ‘TIL I WAS 21

I did a bit of underage drinking in high school, but very carefully. I didn’t want to disappoint or embarrass my parents, and I didn’t want to experience the consequence of my choice. I did want to be like them and feel grown up and happy. I have many fun, and some scary, memories of my high school years, some around alcohol and some not. As an adult, I know this was against the law and not something I was supposed to do.  I knew it was something my parents, my teachers and my coaches would have frowned upon and may have even been shocked about, but it was fun, formed deeper bonds with my friends and made me feel included.

DRINKING AND THE OL’ COLLEGE TRY

It seemed that EVERYONE drank in college, it was just part of the culture. It was fun, and being a shy introverted person, I found alcohol to be a vehicle to opening up faster and to giving me a sense of belonging. However, the consequences of drinking started to become more apparent. The trade off to going out to parties became my struggle with grades. I had never had this before, and I didn’t particularly like this new struggle. However, it did teach me that I always have a choice and a consequence. If I didn’t go out with my friends I might miss out on something super fun. What if they stopped inviting me if I said no too many times? My grades improved when I focused my energy on studying and away from drinking. This was obviously a positive outcome, but I didn’t like making that choice. Why could other people I knew do both? It wasn’t fair. I spent a lot of time in “victim mode” when I chose studying over drinking and fun, but I pushed through and graduated with the knowledge I needed to become a successful member of society and to help people thru medicine.

ALCOHOL MADE ME SICK

After graduating, I became an adult. I had my own apartment, my own car, my own bills, and my own job. I could make all of my own choices with no consequences, right?!?  Well, one thing that followed me from high school, to college and into adulthood was what my dad likes to call the “Krohn Curse”. I never tolerated alcohol well. Almost every time I drank, I would have nausea and a headache the next day at minimum. At maximum, I would be physically sick for 2 to 3 days. This was usually dependent on the quantity of alcohol consumed, but not always. I was only responsible for myself at this point, so I would often choose the fun alcohol brought over the known consequence of consuming the alcohol. So many fun memories were created at this time in my life as well, but the consequences were always there. From wasting the whole day after a night of fun to having to call in sick to my new job that I loved. This was after going out for dinner and drinks with a friend on a weeknight and having just 2 cocktails. I woke up the next morning physically ill and unable to function. I remember calling and talking to one of my pharmacy mentors, sobbing and feeling so ashamed. I was thankful when I was met with kindness and compassion, even though I was completely honest about my self inflicted illness.

BUT I DIDN’T STOP

This changed how I drank but did not stop me from drinking. I would very strategically choose to only drink before a day I could afford to waste. But Why? Why choose to do something to your body that was harmful? The answer was simple, it was because it was fun and social and made me feel included.

KIDS AND ALCOHOL

Having children squelched the desire to drink a bit more. The consequences became too big. I could not afford to feel ill for an entire day when I had a beautiful little being that depended on me. Yet, my husband and I were far away from family, in a new environment and wanted to make friends. I loved the free easy feeling that alcohol brought when making new friends. I was not so guarded and it was much easier to open up and form the friendship bonds faster. But, as life often does, the challenges of being married, being parents, dealing with the balancing of work/home life became more intense and then drinking started to be a means of escape. I did not notice this at the time but hindsight is crystal clear. Alcohol did not cause any of my problems, but it was not a productive way to deal with my problems.

DIVORCE AND ALCOHOL

After my divorce, the irony was, I stopped drinking. If I would have a cocktail it would be mostly for appearances. I didn’t want to address the reasons why I stopped drinking, and at the time, I didn’t entirely understand it myself. I would still choose to have a drink here and there in a social setting where it was just fun to have some cocktails and get silly. Sometimes I dealt with the consequences and sometimes I got a free pass.

IT FINALLY STOPPED WHEN I WAS DIAGNOSED

It wasn’t until my diagnosis, with rheumatoid arthritis, that I stopped drinking completely. This reason was truly for me. I felt lousy when I wasn’t drinking and I didn’t want to knowingly add to my misery.

TEACHING MOMENTS

As a mom of teenagers, I told them I wanted to take the curiosity out of the alcohol but realized I could not remove the peer pressure. The choices they made, in relationship to peer pressure, was up to them to handle in their own way. They have been allowed to drink with me at home, to see what it tastes like and how it makes them feel. Sometimes we just get out the “pretty glasses” and have non-alcoholic drinks just to feel special and grown up. I have shared my consequences of feeling lousy after drinking and they have seen me experience this first hand. I shared my struggle with grades in college and the choices I made.  I have always stressed that there is absolutely no reason for driving after having even a single drink. They know they can always call me, or call their dad, for a ride and there will be no consequences. Conversation? Absolutely!! But no consequences if they are taking the opportunity offered to them to be safe.

I UNDERSTAND WHY I HAVE THE CURSE

Now that I know what alcohol does to my body and the burden it places on my liver, I understand why I have the “Krohn Curse” and I choose not to drink. I find there are friends who are curious about this choice. They knew me in my high school or college or post college days and this is something different. I don’t find there to be judgment, just curiosity of the why. It took me a half a century to be truly comfortable with this choice and with sharing the ‘why’.

TEMPTATIONS

There are times I am on vacation or in a social setting where I want a drink to have that warm happy experience, but typically I find another choice and put it in a pretty glass. I find that the warm happy experience exists even in the absence of alcohol. On those occasions where I truly want the experience of a drink ~a cold beer up north on the lake, an icy tropical drink when I am lounging on the beach by the ocean or a brandy old fashioned when the snow is falling and there is a crackling fire in the fireplace~ then I will have one knowing that this may be nourishing my soul in some way but also with the full knowledge that this is something that is not nourishing my body.

CHOICES

I know the choice is always mine to make and the consequence is always mine to endure. This most often leads me to find the joy in the situation without choosing the alcohol.

HOW ABOUT YOU?

Do you have a similar experience with alcohol? Is your experience something completely different? I find sharing an learning from one another to be therapeutic and educational.

Have a wonderful week!

DETOX STEP 2 – Liver Support

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WHAT CAN YOU DO TO IMPROVE YOUR LIVER HEALTH?

Becoming aware of what is helpful and what is harmful is the first step. Taking actionable steps to implement these findings is the key to wellness.

YOUR DETOX SYSTEMS

  • Liver & Gallbladder
  • Gastrointestinal – Stomach, Intestines, Colon
  • Urinary – Kidneys, Bladder, Urethra
  • Skin – Sweat & Sebaceous Glands
  • Respiratory – Lungs, Throat, Sinuses, Mouth, Nose
  • Lymphatic – Channels & Nodes

CONDITIONS THAT MAY BE PRECIPITATED BY TOXINS

  • Anxiety
  • Depression
  • Cancer
  • Skin Rashes
  • Fatigue
  • Thyroid Issues
  • Prostate Issues
  • Fertility Issues
  • Auto Immune Conditions
  • Fibrocystic Breasts &/or Ovaries
  • Environmental Sensitivities
  • Constipation &/or Diarrhea
  • Bad Breath

THE LIVER – YOUR BODY’S FILTRATION SYSTEM

Think of your liver as being similar to a furnace filter. If not properly cared for, a furnace filter will get clogged. If you don’t provide a clean filter for the furnace it will not function efficiently and this could potentially cause damage to the furnace itself. The same is true of your liver. If detoxification is not supported and if you are taking in medications or other toxins that can impair the function of your liver, your body will not operate efficiently and could potentially be damaged.

  • Lack of detoxification supporting nutrition leads to malfunctioning systems in the body as toxins build up, this places an unwanted burden on the liver.
  • Good nutrition can prevent a lot of hardship, sickness and sadness
  • Your liver has two detoxification pathways: Phase I and II. These pathways are interrelated and both need to be supported for the liver to function efficiently.
  • The liver has many functions in the body: metabolizing the products of digestion from the stomach, processing and helping to rid the body of toxins, storing iron, providing essential energy producing substances, maintaining hormonal balance, regulating blood clotting, producing bile and producing cholesterol and other fats needed by the body.
  • If the liver malfunctions, toxins and hormones accumulate in the body causing inflammatory and neurological disease.
  • You can support your liver by limiting the toxic load you are taking in from your environment and by supporting its function through your dietary intake of nourishing organic nutrients, antioxidants and phytochemicals.
  • Evaluate your cleaning supplies, cosmetics, lotions, tampons, plastics, soaps, detergents, and new carpet, flooring & furniture (off-gassing).
  • Compounds in the following foods have been found to support the liver detox process:
    • Cruciferous Vegetables
    • Green Leafy Vegetables
    • Garlic
    • Onion
    • Cardamom
    • Turmeric
  • There are many things that can inhibit your liver’s function
    • Medications
      • Antihistamines (Claritin, Zyrtec, Benadryl, Allegra)
      • Benzodiazepines (Valium, Xanax)
      • H2 Blockers (Tagamet, Zantac)
      • Antifungals
      • Antibiotics
    • Deficiencies in Vitamins & Minerals
      • Vitamin B2
      • Vitamin B3
      • Copper
      • Magnesium
      • Zinc
    • Grapefruit Juice
    • Age, decreased blood flow to the liver
    • Lack of Physical Activity
    • Poor Nutrition

IMPORTANT: Support and Balance Both Phases of Liver Detoxification. If Phase II is slower than Phase I, then the toxins processed by Phase I are in a state that can cause more harm in the body. This imbalance can occur in two ways: over burdening the Phase I process and under nourishing the Phase II process.

PHASE I (TRANSFORMATION) – Start the Job: Lessen the Burden Phase I of liver detox is burdened by the over exposure to environmental toxins: from the air we breathe, the water we drink, the contaminants and pesticides in the food we eat, and all other toxins we introduce through topical products, cleaning supplies and medications, both over-the-counter and prescription. All of these add to the burden on the liver. This excessive burden can impair the liver’s ability to properly metabolize the toxins and the liver will produce a dangerously high level of free radicals that must be further metabolized by Phase II to protect against oxidative cell damage.

Phase II (CONJUGATION) – Finish the Job: Bind the Toxins Phase II of liver detoxification has a huge job to conjugate and eliminate the bio-transformed substances from Phase I. If the Phase II process is impaired, due to a lack of micronutrients, antioxidants and phytochemicals, it is not capable of keeping up with the toxic load it is given from the Phase I process. These substances are potentially more toxic now that they have been transformed. If the water soluble toxic substances are not effectively eliminated from the body, they are now more dangerous because they can attach to cells in the body other than fat cells, where they are typically stored.

LIVER DETOXIFICATION IS ESSENTIAL FOR HEALTH If the liver malfunctions, toxins and hormones accumulate in the body causing inflammatory and neurological disease.

Supporting your liver function is just one great reason to eat organic and to incorporate juice fasting into your dietary plan.

HERE’S WHAT YOU CAN DO:

  • Limit toxins taken into or put onto your body
  • Support your liver with organic vegetables, garlic, onion, cardamom & turmeric
  • Incorporate juice fasting into your dietary plan.

It may not be realistic for you to eat 100% organic or to completely eliminate all environmental toxins but your health is definitely worth making the effort.