For goodness sake...Chill Out!

Not always an easy prescription to follow, it it?  I should know. These past few weeks, which have been, ummmm, minorly chaotic in my household, have led to no small amount of stress and would-be stressors, and given me lots of opportunity to think about stress, dealing with stress, and it potential impact on overall health and wellness.

I won't bore you all with the myriad of situations in my personal life, as well as those of my immediate family that have been stressing me out.
 Suffice to say, that while although no one area of concern is epic, a host of them bombarding me at once in recent weeks has had a negative impact on my physical, mental and social health.

Everyone perceives life's events differently.  What causes me nervous tension, sleepless nights and increased blood pressure, may not phase you in the least.  Lesson in that one sentence... be less judgmental, and more compassionate when dealing with others who claim to be stressed out for whatever reason.  Just because the situation that has them ready to blow a gasket seems "run of the mill" to you, it is NOT to them.  Likewise, things that may push all your buttons (and not in a good way), to an onlooker may seem, well, just plain foolish.
Freeing ourselves from those kinds of petty judgement calls that happen in our minds countless times everyday, will go a long way in reducing our own stress levels.

But, I digress... So, what's the big deal about stress?  Well, lets see by listing just a few of the things that stress can be responsible for in our bodies, in our minds, and in our daily interactions with fellow humans.


Stress has the potential to cause, increase, or exacerbate:

• Headaches and migraines
• High blood pressure
• Heart disease
• Depression
• Feelings of low self-esteem
• Suicidal tendencies
• Weight gain (increased cortisol production) Excess production of cortisol is NOT our friend and is responsible for a whole host of health problems all by itself.  Do a little online research.
• Self harm
• Inappropriate expressions of anger, frustration, and rage
• Alienation and withdrawal
• Relational issues with family, friends, loved ones, peers, co-workers, etc
• Insomnia
• Excessive sleep
• Low birth weight and pre-term babies (blame excess cortisol again!)
• Flare-ups of any disease or condition exacerbated by stress (i.e.-fibromyalgia, psoriasis, herpes, arthritic conditions, anorexia, bulimia, and more)
• Wrinkles (stressed people frown and furrow their brow...a lot!)
• Gray hair and/or hair loss

Ughhhhh! And the list goes on and on... So what are we to do in this fast paced, competitive, stress-filled world in which we live?  Are there any answers short of pharmaceuticals, mind-numbing amounts of alcohol, illegal drugs, committing murder or suicide???

I am happy to say... YES!!!! And most are so easy and "common sense" they'll seem too simplistic to really be effective.  But putting just a few of these practices into your daily schedule and lifestyle can have a huge impact.  Most of them have to do with overall good health and wellness anyway and should already be part of our daily routines.

Here we go-

• Eat a healthy diet- Filled with as many "whole", natural, and organic foods as possible, in as close to their natural state as possible.  This one adaptation alone, will better prepare your mind and body to deal with the stresses that do come your way.  You are more likely to have the "nutrtional arsenal" needed to help your body and mind respond more appropriately to adverse situations.
• Exercise regularly- (See my earlier posts "I like to Move It"-Parts 1 & 2 for more on this) All exercise is beneficial in combating the effects or stress, but many find long quiet walks alone or with a friend, running, horseback riding, stretching, and gentle activities like these, particularly soothing during times of high stress.
• Enjoy the sunshine- With as much of your skin exposed as is practical for the weather conditions or climate, or as is allowed by law and your particular views on decency!  Our bodies need to be exposed to natural sunlight in order to produce the hormone we call Vitamin D. 

Vitamin D regulates blood pressure, reduces stress and tension, relieves body aches and pains by reducing muscle spasms, reduces respiratory infections, helps in differentiation of the cells, aids in insulin secretion, helps fight depression, improves overall skin health by reducing wrinkles, makes skin soft, strong, and smooth, and improves cardiovascular strength by providing a protective lining for the blood vessels.

Vitamin D is also recommended in the treatment of several diseases. Cancer, pre-eclampsia, diabetes, rickets, and more.

The benefits of  natural vitamin D can be obtained not only by increasing exposure to sunlight, but also  including vitamin D rich foods into your diet like fish, cod liver oil, and eggs. Fresh fruits and vegetables are also good sources of vitamin D.

• Eat more foods high in B-Vitamins- B vitamins, also referred to as the "stress vitamin" or "happy vitamin", ease stress, treat anxiety or depression, can aid memory, reduce PMS symptoms, reduce cardiac and hypertension risks, aid in weight control by metabolizing food into energy quickly,and increase metabolism.  In very high stress periods, a high potency B-Complex supplement may be very helpful.  For day to day increased coping skills, make foods rich in B vitamins part of your daily routine. These include- Vegetables, especially green, leafy vegetables, with spinach and kale being excellent sources, all types of beans, nuts and seeds, and eggs (in moderation). If you are neither vegan or vegetarian, liver is also an excellent source of B vitamins.
• Practice kindness and forgiveness- As much as is with you... let it go. Harboring anger, ill will, storing up of offenses, either real or imagined, and unforgiveness HURT US... physically, emotionally, spiritually, and mentally. Us... not the intended recipient of those negative feelings. Let it go... move on... live and let live... judge less... love more.  If you really want to turn the table on someone who has hurt, offended, annoyed, angered, stressed or otherwise abused you... be happy and practice kindness in spite of them. Pay it forward, volunteer, lend your time, talent and resources to others.  Watch stress in your own life diminish exponentially!
• Reduce or avoid caffeine and alcohol- Both of which can increase stress levels, interfere with relaxation and sleep patterns, and more.  They may seem like they are helpful in coping, but the reverse is actually true.  Substitute relaxing and beneficial herbal teas for coffee and other caffeinated drinks. Drink plenty of clean, fresh water to help flush harmful toxins and stress chemicals out of the body.

 For teas, try Chamomile, Celestial Seasonings "Tension Tamer" (my personal favorite)  Other ingredients to look for when choosing or making teas or infusions include- Lemon Balm, Skullcap,Valerian, Astragalus, Kava Kava, Linden flowers, Motherwort, and Passion flower.  A word of caution-  Herbs contain natural chemical compounds similar to those synthesized into OTC & Prescription drugs.  Avoid driving, operating machinery, or power tools until you know how some of these herbs known for their "calming properties" will affect you.  Also- if you are pregnant, nursing, or plan to become pregnant, consult your physician. mid-wife, or doula before using ANY herbal preparation.

• Pamper yourself-take time for YOU!- Read, meditate, pray, commune with nature, hang out with your pet, take a long hot bath, use aromatherapy, get a massage, give a massage (never underestimate the power of giving to make YOU feel better), knit, paint, sit on the beach, daydream, take a wee nap (oh, go ahead, give yourself permission... I promise the world won't fall off its axis while you are re-charging!)
• Smile!- It really does help!
• Avoid negative self-talk and self deprecating statements
• Forgive YOURSELF ( as well as others)
• Hug Someone! (Lowers blood pressure & heart rate instantly!)

Okay...enough for now, hopefully, somewhere herein there is at least one little nugget of Mama Bear wisdom that you can find beneficial.  As for me, having completed this, (as well as several other important tasks hanging over my head today), I am feeling very pleased with myself and am off to take a nice hot bath, with a cup of tea, and some soothing candles. Til next time......

Stress?  At least for these few minutes...what stress??

Omigosh...I am soooo High!!!

Oh, never mind the title...gotcha here didn't it?

That said, I really would like to talk about being high, and getting high. Naturally.  Legally. Without guilt or regrets afterward. Without keeping a dealer on speed dial, or emptying your bank account.
As a matter of fact, quite the opposite.  The high that I am describing last for hours, sometimes throughout the entire day or evening, depending on when you get your "high".

The "high" I am describing comes from EXERCISE! (Yup....here I go again!)
We normally think of getting high as the result of what happens when we introduce a substance into our bodies that brings about mental, physical, and metabolic change.  That alters our mood and mindset.  That affects the way we feel and think.
 Exercise is the very catalyst to bring about those physical, mental and emotional changes!

Exercise, especially of the cardio-vascular persuasion, brings about changes in our physical bodies and brain.  Exercise decreases the production of cortisol, known as the "stress hormone", which has, in recent years been linked to increased fat deposits.  Especially in the belly.
Exercise increases the production of certain other beneficial hormones and chemicals in the brain and sends them flowing. Production and release of endorphins, (the bodies natural pain killers), as well as serotonin, adrenaline, and dopamine, are all increased during exercise.  These chemicals work together to give you a general feeling of well being, increased energy and stamina, and can greatly elevate your mood.
Sounds like an awesome "high" to me!

If weight loss is important to you, you should know that 30 minutes of moderate exercise will jump start your metabolism in such a way, that you will burn calories at an accelerated rate for hours after your work-out is finished.  Sign me up for that!!

In addition to the very real chemical changes that take place in the body during and in the hours following exercise, there is the added benefit of increased self-esteem and a feeling of empowerment.  YOU have taken initiative!  YOU have accomplished a goal!  You have put aside the nagging voice "Waaahhh...I really don't feel like it" and gone and done it anyway! And when you are done, you have sense of satisfaction derived from taking positive, proactive steps for your own physical and mental wellness.  You have, against all the demands placed on you daily, done something just for you.
What's not to feel good about?

Regular exercise has been called a "fountain of youth" and I can attest to that fact. Not only in the way you feel, feel about yourself, and the way you look, but also at a very cellular and metabolic level.  Regular, moderate exercise s-l-o-w-s the aging process.
If you don't believe me, see the photo at the left of Jack LaLanne taken when he was 71 years of age!!!  Jack, who passed away last year at the age of 93, was reportedly still working out 3 times a week until shortly before his death.

Fitness & Nutrition Guru
Jack LaLanne at age 71

I grew up watching this man exercise from a very early age, and that was 45+ years ago!!!  He was a pioneer at that time with his revolutionary thinking about the importance of regular, physical activity, nutritious "whole" foods with an emphasis on plenty of fresh fruits and vegetable, and a much more holistic approach to wellness than was fashionable at the time. He's a bit of a hero to me.

Don't have time everyday for 30 minutes of some kind of physical activity?  Although that is deemed ideal, recent studies show that even 10 minutes a day can bring about the very real, and positive chemical changes I mentioned earlier.  The effects just don;t tend to be quite as long lasting.
Worth noting-studies also show that people battling and/or recovering from depression make better progress and heal more quickly when regular exercise is incorporated into their treatment plan.

Ready to get up off your derriere and do something yet?  I am!  See you later....going to go "Move It, Move It!"

The RAW Truth....

It's been almost 13 years now since I made the major lifestyle transformation that

Me-June 1999 (Oh my!)
Smiling on the outside...literally dying within!

• Saved my life
• Reversed my Type II Diabetes
• Normalized my lipid profile (cholesterol & triglycerides)
• Put an end to attacks of angina and other cardiac disturbances
• Relieved the chronic pain in my knees and other joints
• Changed forever how I feel about food, nutrition, and exercise 
• AND...  transformed my body! (Inside & Out!)

See the photo to the right. THAT was not even taken at my top weight! The one photo that I have showing myself tipping the scales at over 215 pounds (let's leave it at that), is far too embarrassing to post! For heaven's sake....I am only 5'3"!!

The thing I give the most credit to for bringing about such change is large amounts of RAW FOODS!  Always eaten in as natural a state as possible!
When I first realized my lifestyle and dietary choices were literally killing me, I was not ready to die, at least for the sake of my children.
I took what many would consider...drastic measures. 
I adopted a way of eating that consisted of 85% raw foods.  The plan that saved my life is better known as "The Hallelujah Diet" and more information can be found at Hallelujah Acres  If you find yourself, right now, in the middle of a health crisis, go to the website and explore.  Of special interest to you, if you are suffering, should be the tab entitled "Library" and in the drop down menu "Testimonies"  There you will read the amazing, almost miraculous stories of those whose lives and health have been totally transformed by adopting a vegan/raw foods diet. Their stories are amazing and inspiring!  
I was surprised...actually quite shocked to find on page 4 of the testimonials....my own!  Written many years ago now, but a wonderful reminder of what the human body is capable of with proper nutrition and exercise.  If you want to check it out for curiosity's sake,  it is 3/4 of the way down Page #4, with the heading "Health Minister-Cheryl, Brandon, VT"

Enough about that...back to what's really important today....RAW Foods!  Why eat raw foods, in as close to their natural state as possible?  Number 1 reason....because like your body, the are living, dynamic organisms!
You body replicates new cells at an astounding rate!  In fact, when healthy, bodily cells reproduce in such a fashion that you generate a new stomach lining every 5-6 days. New skin over the entire surface of your body in about 30 days, complete new liver cells in about 6 weeks,  a complete new supply of red blood cells in about 4 months!  Amazing, right??  There is a lot of LIFE trying to happen in your very alive, organic body!
Since our bodies and every cell in them are living, reproductive organisms, how can we expect all of that regeneration to happen without ingesting living vitamins, minerals, proteins to feed the process.  What we call "disease" in many cases, is the failure of the body to replicate new, healthy cells for lack of proper fuel to do so,

Dead, cooked, processed foods lack the "life essence" to fuel living cell reproduction. Plain and simple.
Can you run the average automobile with a standard combustion engine on water?  No?  Why not?
Because water lacks the necessary components required to fuel combustion...which makes the engine run.  In the same way, dead foods lack what the body requires to make its healthy "cell reproduction engine" run!

Try this experiment at home (or guess the outcome).  Take 4 fresh raw carrots. Cut the tops off about 2" from where the greens would have been.  Take 1 and boil for 10 minutes.  Take the second and microwave for 2 minutes on high. Take the third and bake in a 350 degree oven or toaster oven for 20 minutes. Leave the fourth untouched until the first 3 have finished their other processes.  When the first 3 are done, place all 4 carrots in a small bowl (each in their own bowl) with about 1/2" of water and place on the counter.  Water as needed to prevent the bottom of the bowl from drying out. Observe for several days to see what happens.  Any ideas?

What happens to potatoes, onions, garlic, etc. when stored improperly or for too long?  They SPROUT!!!!  Why?  Because they are, like the cells in your body....ALIVE!!!!  All raw, unprocessed grains can be sprouted.  Why? Because until cooked or ground into smithereens, they contain a living organism.  Simple science....life begets life.  Life does not spring forth from death.  If you were a woman seeking impregnation from a sperm bank, would you patronize one in which all the sperm samples had been allowed to die and were no longer considered viable?  Of course not!  Common sense would tell you that it would be impossible for new life to grow from those dead cells.

But, that is exactly what we are expecting when we feed our living, organic, body with nothing but dead food!!!!  Really think about this....please!

Eat your fruits and vegetables....at least 5-7, (preferably more) servings a day. Eat all or most of them RAW.  When possible, make them organic...your body will say a huge thank you and so will the planet.
 When you are lucky enough to find raw nuts and seeds, eat those too. They are powerhouses of protein, cardiac healthy mono-unsaturated fats, omega 3's and 6's, and fiber.

Every vegetable or fruit grown has a place in a salad in my humble opinion.  Try new things in salad such as;

• shredded raw beets 
• lots more shredded carrots
• shredded sweet potato
• thinly sliced, or shredded raw zucchini instead of cucumber
• freshly grated garlic
• shredded apples (skin on)
• every kind of lettuce or green imaginable
• different types of shredded cabbages
• Add crunch and variety with raw sunflower seeds, raw pumpkin seeds, slivered almonds or other nuts.

Food for thought...  Water soluble vitamins in fruits and vegetables are greatly reduced or destroyed during the process of cooking.  Living enzymes are put to death.  They are the food's "life source"
When it comes to fruits, veggies, nuts and seeds...whenever possible....eat them raw!!!!

Easy, convenient, portable, perfectly wrapped and always ready.  When looking for convenience foods in your busy day, what more could you ask for?

Post Script- The picture to the left was taken this year, and even though I am not currently trying to heal or reverse ongoing disease processes in my body, (would rather focus on prevention now) my diet remains about 50% (or more) RAW!

Your body CAN heal itself when properly nourished!