Archive for Anti Inflammatory

Change takes time – call today for a personalized program that’s all about you

Change takes time!
So you want to lose that weight? And you want to regain your strength? Or get flexible? Or maybe you are just tired of hurting all the time, aching, feeling stuffed? Maybe you just want to feel lighter and enjoy moving. Or you want to start looking great again.

Look: It took you a while to get where you are. So stop expecting overnight change.  Stop thinking you can lose 20 pounds a day! Stop torturing yourself with crazy expectations that just because you went off sugar for a week you will turn it all around. And please, stop beating yourself up because on day 8 you succumbed to the call of a cookie.

My new hair stylist tells me her hubby goes to a weight loss program. It’s expensive she says, but for $3000 he gets help losing weight, learning how to cook, learning how to live healthfully. While he is happily preparing whole clean foods, she can’t have her sweet treats in the house. She can’t even eat with him.

Guess what?
With the BeWellBistro plan, you get to make change fun! You get to have fun, lose weight and feel great as you make change matter.

breakfast isn’t boring anymore

You don’t need to spend $3000 for 10 months of food talks. You don’t do weekly meetings weighing in and scrutinizing your daily menu. If you buy packaged foods, it won’t be forced on you as the only way to do this. I might recommend some things, like my Univera Products or my favorite Bone Broth. but I’m just as happy sharing amazing recipes and teaching you to cook like a chef.  No boxed meals, baby.

All you need to do is decide right now that you really want to feel better. Not just lighter, but vibrant, happy, and positive. Yes, I can teach you to manage your moods, change your attitudes, and elevate your happiness. If that’s sounding good, just call me.

Change takes time. Diets don’t work. Spend more or your money on good food and education. Spend less on gimmicks and get rich quick schemes. You don’t need gimmicks — you need to find your true pathway to health. Retraining your brain to like healthy foods is only part of the solution. You don’t have to do it alone and you don’t need to blow the vacation budget either.

As your Integrative Health Coach, my goal is to help you recreate yourself for lasting health and high vibrational living. It’s not just food. It’s a balance. And it’s essentially the same concept that they taught at the Mayo’s Integrative Wellness consultation. Yep — it’s not even rocket science. But it takes time and commitment. The best way is to make one change at a time – but be committed to it 100%.  And that’s where my personalized coaching comes to be your most valued trick in the book.

Why do you need a health mentor? Your doctors will tell you what you need to do. Your spouse might just tell to lose weight. Your buddies will razz you until you succumb and drink that ‘one more’ beer or indulge in that cheesecake.  While they are doing their ‘job’, what you really need is that extra conscience. That voice in your head isn’t enough sometimes — you need a friend you can count on. That friend is your bridge to help you cross over to the healthy side of life.

Like the first little bloom — fighting our way through the cold and dark ..

Seriously, it’s become a big thing in our daily lives to have mentors for everything. When I grew up, it was ‘figure it out kid’, not here let me guide you.
With me on your team, you get that guiding spark that leads you down your path. What’s different about a health mentor?  We work on your personal life circle, spoke by spoke. We craft out a new you, together. You talk. I ask leading questions. We investigate, explore, and move you forward. And when the shit hits the fan, as it always does, I’m right there to get you back on track.

I invite you to change. I invite you to indulge in an individualized program based on YOU. From my school, we call it BioIndividuality — every human being is slightly different. No one program works for everyone.  So — Call today to start on yours!  It’s all about you.  425-246-8685

That’s why I’m still alive, folks. There are many points when it could have been a different ending.

My turning points:
I’ve been there. I’ve been heavy at 149 and I’ve been 98 pounds skinny. I grew up getting chastised for gaining even 3 pounds.  I’ve done lot’s of drugs and I’ve smoked 2 packs a day. And I’ve been an outdoor enthusiast who loves to move all my life.  I would run 8 miles and then light up. I’d drink at night and get up early to sweat it out. I’ve lost jobs, lost loves, lost friends and family… I’ve had good years, I’ve had horrible decades. Navigating life is about knowing yourself and having a strategy for long lasting health.

It wasn’t until I realized how much I can help you that I started pulling it together. My path started making sense. See – my life has far too many twists and turns to make into a pretty story. I had much pain to hide from and all the compulsive behavior was about a lifelong battle with self-esteem issues.  We all do weird stuff as we learn to love ourselves. And then it happens.

The minute we start to believe we are more important, have more value, have more worth — and that there is a reason we are who we are — from that moment, life starts changing. Sure we must have something to move forward to — but when one is dedicated, magic happens.

There are many twists and turns.  Extreme stress requires extreme self-care. Maybe just daily living requires constant extreme self-care.

Change comes by accepting what is

Inviting you to change

I haven’t always been a health nut. Even when I started out, I wasn’t perfect.
At 18, I made a choice… I didn’t want to wait until retirement to be healthy. I gave up bad habits. I chose to eat good foods and limit junk. I built an exercise program from scratch without the help of a trainer or even a gym. I changed what, when, and how I ate. And for years, I still lit up a cigarette far too many times a day.

Then someone died. Then another and another. Within 3 years, 7 people close to me died, 6 from cancer. Three of these dear ones were under 50!!~!
Precious loved ones were dying around me and I kept smoking…until Jerry S. had a return of cancer. That was it. I’ll never forget. I was at his memorial, and I just decided. That was a rough year. But losing Jerry turned a key.
It wasn’t easy to change at that age. It never is… but I really didn’t remember a time in my adult life without a cigarette handy. That was over 25 years of cigarettes as a fake and dangerous friend.

Yes, You CAN! If I can, you can! And I will teach you all my tricks!

Do you really want to stop smoking? Are you ready?

Do you really want to lose weight – or do you want to accomplish some other health goal?

I realize now that what I’d done was create the cornerstone of my practice by quitting smoking. There is much internal work to do to get you from thinking you are ready to really being ready. And if you give me 45 days, you can kick start your new life. And of course, you can sign on for ongoing coaching. But let’s get this show moving forward first. What I can teach you in 45 days can become your cornerstone to a new life.

It’s the same thing with any bad habit. In particular, the food problem.  You’ve got to get to the root reason that you continue to eat what you know you shouldn’t and find the pay off. There is always one – and in our work together, you learn all about hidden hook. for continuing on the road you follow before you will cross over a bridge to happier, healthier living. I’ve watched a man drop 60 pounds, be so thrilled and happy. I’ve witnessed a family lose 110 pounds. And another woman went from 350 to 120 and is a monster at cross fit. If they can, you can shed some excess weight. Why WAIT?

We work together through your ultimate transition and beyond. We keep you on track for a lifetime of lasting change.  And the truth is, I am your guide but YOU are the reason you are doing this. Because YOU are worth it. No quick fix, and no sudden change — but a lifetime of living well.

There are many roads to cross. Some of those roads have locked gates keeping you stuck. The key is within your reach.  That plan won’t be to eat clean 100% — that’s a set up for failure.

Listen to me: I tried that. I went overboard, actually. I was 25 and recovering from a lost job. I found a new one, but I felt amiss. As I mastered my work, I obsessed about every calorie. And not just what I ate. I obsessed about what I burned. Nothing entered my mouth that was not counted. I could tell you exactly how many calories it took to burn off everything I ate. Yeah, I looked great for a while. Then I was down to 98 pounds, I wore a size 0, my skin was taught, I looked like I was starving … and I still counted calories.  Only my uncle had the grace to mention it. No one should do that! Ever!

Once again, I made a new commitment. Reasonable was not obsessive. It was ok to not be a skinny me. I wanted to feel great and have fun, live life fully, and embrace the authentic me. Starvation was not on that menu.

You see many who just keep doing the same thing until literally scared to death. Something major happens. For me, I’ve had many awakenings over my lifetime. True Health begins with a desire to be your best. To get there, you have to learn to love yourself.

For most of my clients, it’s about retraining the brain. That’s why I integrate several modalities to help you arm yourself with all that you need.
You get support. You get knowledge. You get tools. And you get to learn to relax and reprogram your thinking.

These are things I help people work through. In our private coaching, what you get is a chance to really learn about you. I’ve worked with clients using a variety of tools: Visualization, Writing, Meditation, Light Trance (NLP) and rock solid dietary advice coming from studies in hundreds of dietary theory. I use my education in nutrition, adult learning, yoga, recreation, and writing to help you craft your personalized life plan for healthy living.

Don’t pay those guys with the cute logo and fun advertising. Just because the radio announcer is screaming about how he lost weight, it doesn’t mean it’s a plan for YOU in your life. How many other times did that same radio head scream about other weight loss programs? They sell you. You buy. You lose 10 – 20 – 30 pounds, and then you get off the path, fall into old ways, and wonder why you paid them. But you also blame yourself.

Let’s just stop this nonsense.

Call me! I’ll help.
call today for a personalized program that’s all about you
425-246-8685

Oh — here’s more on my health coaching website too: RamblinLambWellness – Nancy’s Coaching Programs

Disclaimer: Nothing is free. If only I had trees of money. But hey, my rates are determined based on quality education, knowledge, professional resources, and a lifetime of work. Not gonna say it’s free, but it’s your life and YOU are worth it.

New Super Food: Marijuana heals – Find out who is really behind blocking the plant use

Marijuana! If it’s so good why is it so bad?

New Super Food! Ok, it’s not new at all. And it’s not really a food. Marijuana – Cannabis – a plant that has far ranging benefits. My OB/Gyn mentioned cannabis when I asked about pain management. It’s no joke. It’s not just an excuse to get wasted. There are true medicinal and healthy lifestyle benefits from the mighty green. It’s a super plant.  Cannabis heals and helps people all over the world.

The Magic is in the Flower. It gives flower power a new meaning.

Marijuana – or Cannabis – does a lot of good. It helps a wide variety of people with a wide variety of ailments. It can be recreational or it can be medicinal.  Or Both. Marijuana! It’s time to break down the stigma and learn some truths. And coming from me, a long time health fanatic, it’s almost a contradiction – except that it’s not. Once I learned the truth, studied the history, studied the medicinal uses, it all became clear. It’s a plant. The real value comes when you use it with the right intention.

THE NEW SUPER FOOD!  Marijuana – it does more good than bad. When used with the right intention, it’s becoming the common choice for medical solutions too complicated for medical doctors to understand.

PTSD, Chronic Pain, Inflammation, Arthritis, Nausea, Skin issues, MS, and a bunch of other things are helped with no side effects. Doctors don’t seem to want to know. Less damage than wine, less toxic than most pills, double the anti-inflammatory effect than hydrocortisone with NONE of the side effects, sleep aid, energy, creative stimulus… It’s genius!

marijuana - it's a super plant

Medical Marijuana – A Natural Solution

 

And yet – the real opposition has nothing to do with abuse or addictions. Looks like it has everything to do with profit margins and fear of losing control – not by the people but by the corporate systems. It’s a threat to a major profit machine.

Weird. When one asks themselves why a doctor would ignore this simple, effective, non-toxic solution, or why the DEA refuses to change the schedule to make it non-criminal, there has to be a profit motive. It can’t be anything else. It’s not weird. It’s either misunderstood or it’s about money. Even when I completed the Anti-Inflammation and Oncology classes at Arizona State, nothing was mentioned about medicinal weed — AND THEY ARE THE FRONTRUNNERS on inflammation.
My recent studies indicate that pot has double the anti-inflammation effect than hydrocortisone.  It helps with PTSD, Stress, Anxiety, Depression, MS, CFS, Arthritis Pain, Epilepsy, Phantom Pain, and some say it can help with Alzheimers….   And NO side effects.

I’d talked with my OB/GYN. I went in for an annual visit. I asked her about pain management because this hip thing is destroying my ability to manage the rest of my life. We talked at length. She’s sold on the benefits, but can’t prescribe? What? Wait – it’s legal. I’ll just go to the store. When Washington State forced the Medical MJ shops to close, we lost valuable resources here. It’s really frustrating. And Fun because I’m learning. There is so much more to this than I’d ever imagined.

This isn’t the same weed I knew as a kid. It’s a sophisticated system of growing, and sophisticated delivery. Plus – I don’t want to get high. Not really. I made a commitment decades ago.

But now I read about the true reasons this plant became a controlled substance.

https://www.washingtonpost.com/news/wonk/wp/2016/09/09/a-maker-of-deadly-painkillers-is-bankrolling-the-opposition-to-legal-marijuana-in-arizona/

Choose Healthy: What do you want?

healthy-life-concept-handwriting-words-teen-topics-34254289

Choose healthy! What do you Want? How Can I help you get there? What do you need to get you to where you want to be?

What do you really want? You can’t find contentment if you don’t know what you are looking for.  Choose healthy: it’s always a choice. But what do you want? What do you really, really want? Is it less weight, more energy, deal with pain, counter fatigue? I can best help you if I truly know your needs. Not your wants. Not even your goals. What is it you need to do what it takes to get what you want?

Nancy here. We started this page as a hangout. A place to gather. I’d love some guest bloggers.  I’d love to exchange stories and see what a common focus is. I know what’s important to me. But what about you? What do you need to Choose Healthy? What is it that would elevate your choices from a kinda half-assed healthy to all they time Choose Healthy as a way of living?

Are you looking for ways to fight illness?
Ways to deal with arthritis?
Do you want meal plans, menu ideas?
Do you want budget focused healthy options?
Look- I’m not a rich chick with oodles of surplus money. If I can live healthy on any kind of budget, I can sure teach you my methods.
If it’s not knowing how to shop – I can help there too.
Some clients really just want validation, happiness, and self-love. They need to know that that ooey-gooey chocolate cake doesn’t mean death to their diet! And it doesn’t.
I don’t know — what do you really want.

How deep do we go here?   Do we want to talk recipes like our Mom’s used to do? My Mom got some of her best recipes by sitting around a table talking with her friends. They shared. They exchanged recipes. They talked about the latest tips and tricks. And then Mom made her own adaptation. So like my morning mashups, Mom would take a recipe, look in the fridge, and made something similar out of what she had.

Note: (Today’s mashup was spinach, cauliflower, mushrooms, and a tomato sauteed in olive oil with brewers yeast, garlic, salt, pepper and olive oil — then added ONE egg and scrambled it, put a little parmesan on top with some black sesame seeds. Tasty! )

Choosing healthy foods and getting exercise isn’t that tough. Stay out of the center aisle, buy fresh, eat clean, and get moving… those thoughts are pretty obvious.  So what is it that YOU want to keep you focused on doing what you already know you want to do?

What do you want from me, your healthy life coach?

How do you want it?  E-Book? Webinar? Video?  What’s the main delivery?  Or — do you want to talk live-time with me?

Do you want a guide for surviving the junk food aisles? Tips for giving up unwanted habits? A simple infographic card that keeps you on task?

Tell me what you want.  Really.  I want to know. If I can help you to do what I’ve done, I want to do it.

I want to create a platform to meet your needs.

The New Mediterranean Diet

New Mediterranean Diet? It’s not that new, but there’s new information for us.

Isn’t it the same as the old ways or Asian diet? The New Mediterranean diet is really the same as it’s always been — only renamed several times. We’ve got a lot of pyramid happy graphic designers showing what to eat, how to eat, what to eliminate. The truth?  It’s pretty simple. The more the names change, the less the diet changes.

Mediterranean Anti-Inflammation Diet

Lower Your Risk – Lower your inflammation

When we went to the Mayo Clinic, we were taught in depth about the New Mediterranean Diet. It wasn’t so much eat like the Italians do. It is all about eating fresh produce, whole grains, more wild caught pacific fish, and … really — the only new twists were the new knowledge about Asian Mushrooms, Green Tea, Science based evidence on the virtues of Extra Virgin Olive Oil….

Try as I might, I can’t find that much NEW in changing the Meditteranean Diet to the Anti-Inflammation diet with the exception of specific inflammation-fighting herbs, green teas, and more olive oil.  Your Heart won’t care what you call the feeding plan any more than your aching hip will care. The bottom line is the results.

Why all the new names for old ways?

It’s part marketing, part psychology, part people don’t want to change so we keep seeking new ways to inspire this ever important change in lifestyle. If you look at most diets for improving health conditions, they have so many commonalities, it gets boring.  When I graduated from Nutrition School, there were not 2 but 5 new feeding guides or charts. There were 3 pyramids, and 2 eating plates, plus a Circle.

Then the fanatics started fighting with those who believed that moderation and eating whole foods is best. People will argue all the time. Not too long ago, coconut was bad. Now it’s so good there is a whole new industry. While many claim coconut oil does wonders, only a few doctors say sure, but eat the WHOLE coconut. I’ve heard many health entrepreneurs tout the virtues of 3 tablespoons of pure coconut oil a day – but I’ve not heard that from a single medical doctor. And most doctors may study the science, but they rarely have advice on how to follow a food plan. Don’t the docs just follow what the nutrition trends are anyway?  No one knows the long term effects. Not really. It’s too crazy.

Bottom line: There are several ways to go about reaching your health improvement targets.

  1. Eat to lower your inflammation
  2. Eat Local – food grown nearest you, preferably organic
  3. Eat Asian foods – Asian mushrooms are known for lowering inflammation
  4. Eat Mediterranean style – lots of fish, vegetables, and olive oil
  5. Eat Fresh and if you can’t eat fresh frozen whole food is better than canned or boxed
  6. Stay away from pre prepared, prepackaged, mass merchandised foods. Read the labels. If you can’t pronounce it, it’s an additive that your body won’t love.

Honestly?  You can break it all down to this simplistic view: The New Mediterranean Diet is closely related to the Asian Diet and sometimes called the Mediterranean / Asian Diet. Both serve well to lower inflammation in the body, but neither are completely fool proof. While most people will lose weight and lower blood pressure and cholesterol while following this plan, it is totally designed to lower inflammation.

Kid Friendly AI Diet

Kid Friendly Mediterranean Anti-Inflammation Diet

EAT MORE VEGETABLES AND FRUITS

CUT OUT PROCESSED FOODS

EAT WHOLE AND CRACKED GRAINS, BEANS AND LEGUMES, AND SMALL AMOUNTS OF PASTA

WATCH YOUR FATS, AND EAT HEALTHY FATS

EAT WILD CAUGHT PACIFIC FISH AND SEAFOOD

EAT SOME WHOLE SOY FOODS

EAT ASIAN MUSHROOMS

GET QUALITY PROTEIN SUCH AS EGGS, BONE BROTH, PEAS … AND LIMIT CHEESE

LEARN ABOUT HEALTHY SPICES

DRINK 3 – 4 cups of GREEN TEA daily

CHECK YOUR SUPPLEMENTS — WHOLE FOOD BASED SUPPLEMENTS THAT SUPPORT YOUR IMMUNE SYSTEM, YOUR HEART AND LOWER INFLAMMATION ARE HOT

RED WINE IS GOOD — BEER HAS GLUTEN  — HARD LIQUOR ON RARE OCCASION…

SWEETS ARE TREATS – NOT A STAPLE. GO EASY

There are 2 key elements to all dietary plans often unmentioned. It’s built within the Mediterranean Diet. It’s built into the Anti-Inflammation diet. It’s part and parcel of every diet on the planet. We are human beings, not robots. While many grew up playing, somehow we failed to keep active. It’s as if we reached a certain age and were expected to stay seated, indoors, in an office.  Oh, the American Dream:  Get old, stop moving, and make money.  Many wrongly believed that healthy habits were a waste of precious time – they figured they could always lose the added weight once they retired, but they didn’t get that the risk of life altering disease was so close at hand.

Good news, guys: There is always hope. There is always a benefit from starting right now to change your lifestyle.
You have to want it.  And starting with the most basic of all tips, you can get your health back.  But you have to want it. 

It is like we should all know, but then some need constant reminders:
EVERYDAY RULES:
1) STAY ACTIVE – protect your muscles and joints — and keep those bones strong. If you don’t use it, you lose it. That doesn’t mean work out like you plan to run the next Boston (or Seattle) Marathon. It means keep using what you’ve got.  Rest is fine, but sedentary living leads to more issues. MOVE.

AND

2) GET OUTSIDE – the most natural source of Vitamin D is the sun. The most natural way to perk yourself up in body, mind and spirit is to get a daily dose of at least 15 minutes a day of natural and UNFILTERED sunlight. It is not good enough to drive your car. It is not good enough to sit in a window. If you are sick or unable, that’s fine. But if you are not — get outside.  It’s good for all of you.

Harvardeatingplateapr2013

Harvard’s Eating Plate

 

 

 

 

BWBCoffeeCup

Have some green tea and ponder what you really want.

Roasted Beet, Garlic Scape, and Kale Salad

Asian Rice Mix

Asian 8 Grain Rice

Raw Carrot and Beets cubed, drizzled with EVO and tossed in Lemon Juice

Carrot and Beet Raw Salad with Lemon and EVO

Kale, Roasted Beets, Feta. and Sunflower shoots

Freshly Done

Anasazi Beans

Beans Beans Beans

What else to do with Kale and Roasted Beets

Kale, Beet, Feta and Sunflower Shoots

Roasted Beet, Garlic Scape and

Beans are Anti Inflammatory

Bean, Avocado, Garlic Scape Salad

Kale Salad — an all-new recipe that looks delish!

 In order to make this Roasted Beet, Garlic Scapes and Kale Salad, I had some ‘mis-en-plac’ to do. Cook once, eat twice is what they teach in school.  I take that a bit farther. I’ll make the basics in larger quantities and that leaves me with a lot of ways to use the same things. My challenge is making the right amount and getting a flavor filled variety. No one wants to get bored.

I love salads but I’m not always eager to put one together at the last minute. It’s summer. And that means farmer’s markets are bountiful.   We’ve experimented a lot of late – it beats paying restaurant prices and as a decent home chef, I can make it work.

Beans?  Man, I’ve never liked them.  But I’ve got to make some changes. Beans are high fiber, higher protein, cleansing, and economical. I’ve got to try. Again.

I got up this morning to a freshly soaked pot of beans.  I don’t have a clue why people love them, but once again, I am going to try.

First up was to cook my Anasazi Beans on a slow simmer.

But while at it, I  made not 1 but 3 salads. In 35 minutes!

I happen to love raw beets and carrots with a drizzle of EVO and lemon juice.  (Extra Virgin Olive Oil). I got busy peeling and chopping.  Three Salads in the time it takes to cook beans: 35 minutes exactly

Cook the beans in a large pot covered with 3 x the water as beans. Peel and chop your beets and carrots while this starts simmering. Set oven to roast at 400, spread beets on a cooking pan and drizzle with a little EVO and salt. Roast for 20 minutes, stirring halfway through. While this cooks:

  1. Raw Beet and Carrot Salad: Chopped Beets and sliced carrots tossed in a bit of lemon juice and EVO, sprinkled with salt and pepper, add some pine nuts, add some of whatever you want. Or savor this and add to other green salads
  2. Then I rinsed my cooked beans and tossed a cup into a salad bowl along with several delightfully fresh chopped ingredients: Tomato, Avocado, Scapes and more lemon juice and EVO.  I added some 9-grain rice.   And there it is. A bland yet healthy light salad with just enough flavor that it’s more exciting than boring.  And you can add whatever other texture or flavor, color or texture you want.
  3.  The Main Event: An inspired salad of Roasted Beets, Garlic Scapes, and Kale.  I made some 9-grain rice to add. Tossed in some Feta for flavor. Made a quick dressing of lemon juice, olive oil, balsamic, garlic, and salt.  I’ll put the dressing on the salad just before we eat it.

That, friends, is how I created 3 great salads in 35 minutes including cooking the beans and the rice, roasting the beets, and enjoying a savory breakfast right afterward.  It’s taken the rest of the day to get the photos, do some research, print some Anti-Inflammation documents, and get my photo printer to cooperate.

Why is that important?
I get to play with menus on Thursday. I might do some photos and videos, but we’ll spend the morning creating new things and finding fun ways to incorporate this Anti-Inflammation plan into already healthy recipes. I’m spending time with my friend Teri, and we are going to have fun in the kitchen.  And I’m bringing her a packet of information that I compiled for this Anti-Inflammation madness.

Game Changer

The Game Changer: Inflammation

It’s time for a game changer. While many health fads come and go, the anti-inflammation solution is here to stay. Focusing on fighting inflammation …

Life Pushed. I’m pushing back!  When I started health coaching and making my obsession with healthy living a way to share the legacy passed on to me by my parents, I wasn’t sure what would really come of it.  We studied hundreds of dietary theory, nutrition, science, trend.  The bottom line is Health matters. And it’s really confusing. It’s also hugely controversial. Too many antagonists insist their way is the only way. I guess I’m about to throw my hat in the ring as the Anti-Inflammation expert.

The plan was to enlighten and ignite others with a renewed healthy passion. Classes, workshops, retreats, and of course writing copy and content for myself and others. I’m a writer, right? We want to be out there living! The best way to do it is to manage our health as best we can. At 55, I was at the prime time to do something that would help others, be fun, and replace my previous career.

And then it happened. I graduated from the Institute for Integrative Nutrition. I was now loaded with current information, creds, and a background that included Foods, Nutrition, Meal Planning and Culinary expertise.  I was focused on helping people like me – later in life and not remotely ready to sit down and rest. Who hoo!  I was a real health coach and authority. Thrilled to be a part of the great Ripple Effect, I was ready to leave my technical career behind. I moved forward with a focused niche in writing, coaching and teaching. I’d have the best of both worlds: Copy and content writing and directly helping others get better and live better.  It was not my plan to be smacked down with a big game changer. Read More→

Anti-Inflammation Eating

Anti-Inflammation Eating

Lower Your Risk – Lower your inflammation

Anti-Inflammation Eating

It’s a lifestyle. It’s a way of eating. It’s a way of living life like it counts.
Anti-Inflammation Eating is the new way to help your body heal.

First a bit of background on the newest phase: Anti-Inflammation Eating is about eating to lower your risk of serious disease that used to be considered issues of aging. Not anymore. Too many are seeing signs of diabetes, heart disease, and even signs of arthritis earlier than ever before.

I’m a bit of a pioneer. Starting in the 70’s, eating healthfully and living actively was my thing. My reason for being was to live life well.  I’d come through the drug thing. I’d walked away from a close circle of friends to save my life. That meant significant change.  Out with drinking and drugging my life away, and on with making a difference. Answering the call to awareness, to mindfulness, to living life as if it mattered. Anti-Inflammation Eating wasn’t even a consideration. Back then inflammation meant a sprained ankle. Take ibuprofen. But now? Now We know better. We know that trying to cure systemic inflammation with ibuprofen will not give long term results before creating other problems.

This has been a windy road for me — being aware that the only thing I could really control in my life was my choices — I chose to do what I could to be healthy. In some ways, it was about wanting a vibrancy. But in other ways, it was because I didn’t want to be a burden on my loved ones.  Not if I could help it.

Out with red meat.
Out with empty calories – as Mom used to call junk food.
Out with eating for comfort and in with eating for fuel and nutrition.

That’s all old news. Everyone alive has heard it. Cut down on the red meats, white foods, and sugar. Eating a balanced diet has changed to eating a nutrient dense diet. Eating fewer calories than you burn is old news. Now we are told to eat coconut oil and olive oil.  It’s enough to make a grown girl cry.

But here’s the dealio — we can all continue to learn as we grow into the people we want to be. Please folks, please don’t assume that simply changing your diet means you can suddenly stop prescriptions or stop listening to a doctor. They mean well. Changing your diet can save your life, but don’t assume you can blow off the doctor’s instructions. Not at first.  It will take time.

Eating is part science and part art. Creating new menus is fun. Creating menus with friends and family? That’s a bonus.
Here’s a base for menu planning. sampleMealPlan

When 4 of us are told eat an Anti-Inflammation Diet for FOUR DIFFERENT REASONS, there’s something going on. When I was in nutrition school, we talked about alkaline diets more than inflammation. We talked about the Mediterranean and the Asian diets. And we talked about eating to cure what ails you.

Yes – there is something going on around here. It’s knowledge. It’s empowerment. When we can do some simple things to lower our risk, we mitigate what we can and thus have some sense of empowerment. We start to feel better on many levels. And then we take even more action. Everyone can benefit. Everyone!

I was told AI diet to reduce hip inflammation.
He was told AI diet to better deal with CFS / ME.
She was told AI diet to best deal  with cancer and diabetes.
She was told AI diet to deal with cancer, radiation, and lymph node removal.

In all, the AI diet helps the body by reducing inflammation. Not the kind of inflammation you get with a broken or sprained ankle, but the insidious internal inflammation that leads to heart disease, diabetes, arthritis and other issues once considered just a ‘part of aging’.

The truth is that eating certain foods is known to lower the risk of all of those diseases.  Following my practice of doing all that i possibly can to support me, eating this way is a huge part of it.

Why? Well, because I care. Don’t you care?

For starters, you have to look at your normal shopping habits. Figure out what you replace with what. No more red meat? Ok – what’s for protein? No more sugar? What’s for that sweet tooth?

Anti-Inflammation Eating
This site shows a great visual:  http://www.aesthetica.com.au/eating-an-anti-inflammatory-diet/

And if what you really want is know-how on how to shop to support your new lifestyle, I’ve got a great handout for you.

AI ShoppingTips

And here’s how to maximize the effect of Tumeric (Curcumin)
http://www.realfarmacy.com/kitchen-table-strategies-effectively-optimize-turmeric-maximum-bioavailability-therapeutic-potency/

Great Ways to Get Healthy

Great Ways to Get Healthy
It’s not a magic trick. It’s mind management.

Great Ways to Get Healthy also means Great Ways to save time and be cost efficient.  When you make one meal, make two or three for later.
It’s about advance preparation with mindful planning. think about it. Fast foods became ever more popular because we were suddenly 2 income families. What I propose is you can still enjoy fast foods — but you are about to make your own food faster, like it better, and feel better afterwards.

Chop the scallions and store. Cut the broccoli and cauliflower florets and store. Slice those cucumbers. Prepare in advance whatever you can. It’s planning and staging things so that when you want it you can have it. For years, I’d pre-pack little baggies of fruits and vegetables to bring to work. I know a working Mom who is happy to do so for her children, but she relies on Costco prepackaged hard boiled eggs for herself.  What the? Why not just boil the eggs and prepackage them yourself? 11 minutes in a pot of boiling water. Save money, save time, be healthy. You have no idea what Costco adds to those eggs to make them stay fresh longer.

One evening, I found myself chopping up salad ingredients and decided the heck with it. I cleaned all the produce we’d just purchased, chopped everything up and put it in small sealed containers. Suddenly, a salad was going to take 5 minutes instead of 30. Adding vegetables to other dishes was a breeze. Omelette with vegetables? Rice Bowl with a little-spiced chicken and veggies? Done in no time.  Mise en Place makes for a high efficient kitchen. Especially if you’ve got a needy loved one or if you are injured yourself. Save yourself the time and stress. Get it done in advance.

So many have openly wondered how I do it or how they can better do this caregiving thing. We are all fast reaching that the point where someone we love is going to need help. And with my tips, you can make it both cost effective and easier. You’ll love the results because you’ll enjoy better health, more energy, and maybe more patience. Trust me, patience is essential. And to maintain that, you need to nurture yourself as much as you need to nurture your loved one.

I want to share my favorite tips for making this journey easier.

First up is food preparation:
It’s always easier to prepare your produce in advance.

When you have all the foods prechopped and ready to go, you have extra time to get creative. So do your shopping for 3 – 5 days, clean it, chop it, and store it so you can just toss it into a salad, a tuna casserole, or whatever.  Yes, you lose a little bit of nutrient when you clean and chop your carrots first, but that is vastly better than not eating your fruits and vegetables. The best way to ensure you eat your fruit and vegies is have them as readily available as the cookies. If it is there and ready, you are far more apt to enjoy the healthy side of life.

Screen Shot 2015-12-28 at 2.50.13 PMIt even works with a roasted chicken.  Roast your own! Don’t just buy one. Buy and roast two chickens.  Enjoy one with your first meal.  Carve some slices for sandwiches, cut some chops for salads, enchiladas, or add-ins for chicken soup.  And don’t throw out the bone, drippings or neck. Throw all of that in a pot, cover with water, add carrot, onion, and celery, add seasonings. Bring that pot to a boil, and then simmer for hours.  It’s a good idea to skim the top of all that bubbly stuff before the fat renders to the top. That is usually a little dirt and your soup tastes much better without it. Cook it down until all the ingredients are falling apart, then strain it off. Now you have a lovely broth that you can cook down to a stock or enjoy as a rich broth. Folks – that is about 5  and maybe 6 meals with 2 chickens and only one roasted chicken mess to clean up.  Not bad!

I don’t make a big production of it. I just take the time to clean it all while I am preparing one meal. That way I don’t make Sunday a cooking day. You can. I know people who spend every Sunday prepping and cooking and packaging portion sized meals. You’ll have to figure it out. But get it done.

Next up: Get Blending
It’s really fun, simple, and fast. The best smoothies and soups are made with market fresh ingredients and whole foods. If you are like me, sometimes breakfast is a bit tough and I won’t do raw eggs in my smoothy any more. I found a great soy free, dairy free protein based on rice protein. It’s called RAW Garden of Life. I’ve checked with the vendors. This is a great product.

citrussplendor-2

I admit it. I am affiliated with BlendTec. They approached me, asked me to try out their blender, and you know what? It does a great job at nearly everything. I’ve posted a couple links on my page because I can get you a nice deal. It looks like even the refurbished models which are already a great price, provide you another $100 off if you click my link from the page bottom.
But the real deal is this: Buy the best you can afford, store it in a convenient place, and USE IT. I’ve included the Blend Tec recipe book for you to kick off your crazy happy blending.

Know Thy Foods

Know Thy Foods

Know thy Fats
Learn What’s in It

What is really in that delish avocado and bacon recipe you just saw on your Facebook page? When you know thy foods, you gain power and control. When you let others tell you something is healthy and you do no research, you give your power away. Simple: Know thy foods.
While you salivate over an imagined tasty delight, you might want to slow down and think a little. Know what you put in your awesome body. The more you give to you, the better you get.

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Anti-Inflammation Diet offers healing promise

Anti-Inflammation Diet

The Anti-Inflammation Diet is a Program, not a weight loss diet. It serves to support the systems that heal. It serves to support the bodies natural healing. It is well documented that it helps with diabetes, cardiovascular disease risk factors, neurological disorders, chronic pain, gastrointestinal issues and more.

The Anti-Inflammation diet is proving to be a way to healthy living. I’m loving the results.  For me, it was chronic foot pain. For my client, it was more complicated than that.  Either way, the Anti-Inflammation program is serving well. The problem is systemic inflammation.  Lowering systemic inflammation serves to best support the bodies natural healing tendencies. While you may not CURE the disease, you can HEAL the bodies Healing Mechanisms.

The Anti-Inflammation Diet is not complicated nor new. It is becoming better understood.  A simple example is the addition of turmeric to the diet either in capsule or in real food.  I hear it over and over — and I believe it’s what helped cure 3 years of chronic foot pain.  I also believe that it is supporting a client in the remission from a chronic auto-immune illness.

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I’m not making this up. One of the most sought after Integrative Medical Consultants is renowned for his work on healthy lifestyles. Dr. Weil was one of the instructors that drew me to my nutrition school.  Here, he talks about the Anti-Inflammation Diet Practice.

Dr. Andrew Weil published his version of the food pyramid based on the AI diet:
http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html

On his page, Dr. Weil discusses what an Anti-Inflammatory Diet does in some detail:
http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html

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