What is Stength?

Strength is not simply brute.  It can't always be measured in food pounds or watts.  Sometimes it is immeasurable, even invisible.  Silence, patience and focus are forms of strength; so are effort, intensity and the ability to confront pain and sit with it.  Strength is also seen in whimsy, expansion without fear, a large capacity for pleasure, an angry word withheld, compassion, a smile at an adversary, laughter relieving tension, the eye of a hurricane, a flower growing out of a rock.

Strength is not just victory, but the ability to fail with interity and take the lessons of losing and weakness as opportunities to learn.  Like love and wisdon, strength can never be bought or borrowed.  Like the earth, it can never be owned but it can be lived in and cultivated.  To keep it we must be constantly engaged in the search for it.  When we think we've found it and need look no more, we are weakened immediately.  And if we use it to bring harm against another in a show of force, then we are not truly expressing strength but power over - which earns us a cheap win, passing glory.  There's no victory in that because it brings no knowledge.  Such power fades after the rounds are fired.  Strength, however; when it is slowly, carefully constructed, with failure and frustration as part of the soup, can endure as legend, even beyond our lifetimes.

Such strength comes only with patience, application and honest self-assessment.  True strength, by its very definition, cannot come quickly.  Overnight strength is simply a mirage - no drugs, money or fame can get it for us, only seeking.

For strength to last, it must come in natural rythm and its purpose must be linked to something greater than just a passing wish or a trophy for the ego.  When it is hitched to a dream others can share, it gathers momentum and grows.  Each of us already owns a piece of it.  It grows stronger when we offer it freely in exchange.  Living in strength gives us no need to wear armor, but the courage to reveal ourselves as we are.

From Karen Andes'  A Woman's Book of Strength

Time Out for Mom!

This is for all the moms out there that occasionally feel that "I can't do this anymore!!!" feeling around their kids.  This is one of those days for me.  So I took a mom "time out". 


Parenting experts have often recommended that we, as parents, model problem solving behavior to our children.  Taking a breath, a moment, or a 'mom time-out' is an excellent opportunity to teach our kids how to deal with the stresses of life.


My favorite time out is spent on skates.  In-line skating makes me feel like I'm flying.  It gives me the speed I can't achieve while running, and the fluidity of gliding through the air.  When I am skating I am free.

Exercise is one of the most effective ways to deal with stress.  Just 30 minutes of any exercise can brighten the worst of attitudes.  Movement increases endorphins, the feel-good chemicals in our brains that reduce pain and produce feelings of pleasure, similar to the action of morphine. Activity also boosts mood, decreases depression and anxiety, and improves self esteem.


Moms who exercise regularly experience a reduced physical response to emotional stresses compared to inactive moms, which means that those "I can't do this anymore" moments will happen less often when we make more time for regular exercise.


Being outdoors has its own advantages.  Exposure to sunlight increases our vitamin D production, reducing anxiety, and improving mood.  Just the sights and sounds of the outdoors can lift your spirits.

Exercise in general can have a profound effect on our ability to maintain focus and attention.  But exercising in a real-life environment, like a trail or the road, engages our brain in a way that improves concentration, focus, and awareness. 


When I am skating, I am continually monitoring my environment for sticks or stones on the pavement, passing cars, and neighborhood pets looking for a running mate.  Any unexpected obstacle can lead to a serious injury.  It is this intention and focus on what I am doing that trains my brain to experience everyday life completely in the moment.


So the next time  you feel the urge to scream at your kids, throw something, or just plain give up, give yourself a break, literally.  If you aren't able to leave the house, find a private place in your home to work it out.  Teach your children that sometimes mom needs to take a moment.  Jump rope, do some jumping jacks, push ups, or just take 5-10 minutes to do some much needed stretching.  You will be calming your nerves, improving your health, and teaching your children an invaluable lesson!!!

Good Common Sense

A dear friend recently asked me my feelings about The China Study, by T. Colin Campbell, PhD. The book draws on research conducted in rural China, on the effects of nutrition in the disease process.

I have to state that I have not read the book. I have, however, read over all of the material on Campbell's website, www.thechinastudy.com, and found it very compelling. According to Dr. Campbell, “People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease." In an exerpt from his book, Dr. Campbell discusses his own research that suggested diets low in protein actually helped prevent cancer, and diets high in protein caused cancer. Dr. Campbell specifically cites the milk protein, casein, as being responsible for this cancer promoting effect. Based on what I have read so far, I am almost ready to give up my favorite burgers, fillets, and my most favorite- cheese.

But then I remember how I felt after reading Neanderthin, by Ray Audette. In this book, Audette gives reasonable scientific and anthropological data to suggest that a diet rich in animal products, and avoiding grains, legumes and potatoes, is the key to avoiding disease and staying thin. Audette's arguments, for this way of eating, are also very compelling. Even to this educated woman the recommendations, at first glance, make sense.

Dr. Atkins, in his revolution, also makes compelling arguments in his discussion on the role of proteins to good health, and the "insulin-glucose" connection that causes us to gain weight. After reading Atkins' work, a carb controlled diet seems very reasonable.


Dr. Campbell states on his website, "Consumers are bombarded with conflicting messages regarding health and nutrition; the market is flooded with popular titles like The Atkins Diet and The South Beach Diet." I couldn't agree more. With each new book, website, and video, we have an entirely different message about what is healthy. This makes it incredibly hard for an individual to navigate the world of health information and make an informed decision.

In light of all of this, I found myself answering my friend with the following:

I don't advocate a diet void of animal proteins. While there is plenty of research to support the idea that vegetarians are healthier, and live longer, there is also plenty of data suggesting that omnivores can lead very health lives. For instance, research suggests that members of the Inuit populations of Alaska, who live primarily on seal meat and seal blubber, have lower rates of heart disease and cancer. The Masai tribe in Africa, who's diet consists mainly of cow's meat, milk and blood, have virtually no incidence of heart disease. And conversely, the Bantu tribes in South Africa are vegetarian, but have similar rates of arterial plaque buildup as their meat eating neighboring tribes.

Butter contains several nutrients that make us healthier. CLA- conjugated lenoleic acid- for instance, has antioxidant, anti-inflammatory, and anti cancer properties. Myristic acid helps to increase our good cholesterol. Lauric acid, found in both meat and dairy products, has anti-viral properties (some researchers have even studied and suggested it plays a role in halting HIV), and increases good cholesterol. Stearic acid, an 18-carbon, long chain fatty acid found in beef, has been shown to lower cholesterol in clinical research.

Why do we find such varying and often conflicting "research"? Not all research is created equal. Look deep enough, and you will find legitimate criticisms to many of these diet books' references. ( A great deal of information refuting the research of Dr. Campbell and the China Project exists, including criticism from a source I personally trust and respect, the Weston A Price Foundation, www.westonaprice.org ).

Also, when we look at different populations and compare dietary intakes with health outcomes, it is almost impossible to make an adequate comparison. Processing practices of our food supply vary greatly from region to region, and can have a huge impact the quality of nutrition. According to many, the pasteurization process of milk, for instance, depletes milk of vital nutrients, limits milk's benefits, and may adversely affect our health. The nutritional quality of beef cattle feeding the Masai tribes in Africa ( grass fed, organic, no hormones or steroids ) will be considerably better than the quality of beef in the American diet ( fed soy and corn, and pumped with hormones, steroids and antibiotics ).

Navigating the world of health information can be quite difficult these days. Everyone has an answer (that seems to make sense), but the answers rarely agree. When faced with this dilemma, I encourage my clients to go back to the "common sense test". Does this make sense? It does not make sense to me that we humans, would be provided (by God, nature, whatever) with a food source that gives us vital nutrition in such an efficient package. It does not make sense to me that prior to the industrial and agricultural revolutions, our ancestors (consuming diets dominated by animal products) lived lives largely unaffected by diseases of our modern age (cancer, heart disease, diabetes, etc.). And I am satisfied that the scientific data support the health benefits of diets containing animal proteins.

As for The China Study, I am not here to criticize or promote. Likewise, I will not try to convince you that vegetarianism is unhealthy, it isn't. I am simply inspired to encourage you, the consumer, to consider the big picture when making health decisions. Do not base your decisions on any one book, single study, or one man's opinions. Get all the facts, and ultimately, use your good common sense.

Awareness

I believe that we are not only capable of experiencing good health, but that we should expect to experience excellent health. What exactly does that mean? For starters, the absence of disease- high blood pressure, heart disease, diabetes, obesity. But also, much more than that. Excellent health makes us feel great, every day.

This is a foreign concept to many of us. Lets face it, it is generally accepted to be tired, stressed, overwhelmed, irregular, and addicted to caffeine. The Starbucks cup has become such a status symbol of the suburban mom, the driven executive, the struggling student, that we can even purchase an environmentally friendly ceramic replica. So even if we are drinking Kool Aid, we can pretend we are just as fashionable as the next bean head.

But if you are experiencing any of the above symptoms, please take heart- these are not natural. These are warning signals. If you were to see your general practitioner for any of these issues, you might go home with a recommendation for an over the counter pill, and a reassurance that you are just fine, just like everyone else. But problems like irregularity, chronic fatigue, and irritability are symptoms of living a life contrary to our bodies needs. While it may manifest itself as inconvenient or annoying today, if the underlying cause is ignored, the problem will manifest itself as debilitating disease tomorrow.

Unfortunately, many of us experience what I call 'symptom overload'. A combination of issues, such as chronic exhaustion, irritability, indigestion, creeping weight gain, that leads us feeling generally 'yucky'. No one symptom is dominant over another, so they all get lost in the mix, and we can't define what the real issue is, just that we don't feel good. Worse yet, we become so used to feeling this way, and treating each symptom with a pill or drink, that this 'yucky' becomes our normal and we don't even realize we are feeling poor.

Eastern medicine places great emphasis on close observation of these subtle signs, and teaches us to be acutely aware of our bodies' reactions to input- those things we put into our bodies, and those things that take from our bodies. Food, supplements, exercise, stress, bad relationships, smoking, etc. This approach encourages excellent health by eliminating the confusion brought on by symptom overload, and allows us to make changes appropriately.

Excellent health begins with being aware of the things that we do that add to our health, and those things we do that detract from our health. The most obvious of these is the food that we feed our bodies. When asked, 'what have you eaten over the last 24 hours', the majority of people will underestimate the "bad" things they have eaten, overestimate the "good" foods they have eaten, and underestimate the total amount of food eaten in general. In order to gain a true perspective of how well you are feeding your body, try keeping a journal. In your journal, document the times you eat, what you have eaten, whether you were hungry, or eating for some other reason. Also take the time to notice how you feel during your meal. Does it taste good? Why did you choose that food? How do you feel when you leave the table, 30 minutes later, an hour to two hours later?

After 3 or 4 days, assess your own diet. Are you getting at least 5 servings of fruit and vegetables? Do you have a variety of foods? Have you been consuming more snack foods than "real" foods? Do you eat three meals a day? Do you skip meals?

It is only after true evaluation of your own habits that you can become aware of your need to change. Awareness is the first step in the journey to excellent health.

Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 2)

The Stress Vitamins- B and C

The B Complex vitamins include Vitamin B-1 (Thiamine), B-2 (Riboflavin), B-3 ( Niacin), B-5 (Pantothenic Acid), B-6 (Pyridoxine), B-12 (cyanocobalamine), Biotin, and Folic Acid. These are often referred to as the 'stress complex' because they each play a role in our energy levels, mood, anxiety levels, and how we handle stress.

The B vitamins are involved in the metabolism of dietary fats, proteins, and carbohydrates in order to produce energy.

B vitamins are necessary for proper thyroid function.

B vitamins support our adrenal glands, which secrete the stress hormones cortisol and adrenaline, among many other functions.

Getting enough B vitamins in our diet is essential for the production of serotonin (calming) and acetylcholine (which is necessary for memory and attention), the reduction of toxic levels of homocysteine in our blood (associated with anxiety and depression), maintaining energy levels, and for preventing fatigue, weakness, mental confusion, and irritability.

B vitamins play a role in weight regulation through their impact on metabolism, thyroid and adrenal function, and stress management. Deficiencies in B vitamins can leave you too tired or weak to be physically active, can suppress your thyroid, or leave you unable to handle the detrimental effects of stress (including weight gain).

Good sources of B vitamins include whole grains, dairy products, eggs, meat fish and poultry, nuts, and fruits and vegetables.

Vitamin C is another good nutrient to have in times of stress. In human and animal studies, supplementation with vitamin C had a profound effect on lowering blood levels of cortisol during times of chronic psychological stress. This is good news for both our physiological and mental health.

Chronically high levels of cortisol are related to abdominal weight gain, and will eventually exhaust the adrenal glands. The result, adrenal fatigue, which can lead to lethargy, depression, irritability, weight gain, and possibly even chronic conditions such as fibromyalgia and chronic fatigue syndrome.

Vitamin C has also recently been touted as a weight loss aid due to its relationship to L-carnitine. Vitamin C is necessary for L-carnitine production. L-Carnitine is a nutrient essential for transporting fat into our cells to be burned for energy. Inadequate L-carnitine levels encourages fat storage.

Individuals with higher levels of vitamin C in their blood are thinner around the waist, and have a lower body mass index.

By the way, vitamin C has added anti-aging benefits. Vitamin C is a powerful antioxidant, which helps the body rid itself of disease causing, and skin aging inflammation.

People who have high levels of vitamin C in their blood live longer and healthier.

Intakes as high as 1,000 mg a day are recommended for those dealing with chronic stress. This is much higher than the 60 mg dose required to prevent deficiency. Vitamin C is found in citrus fruits, red and green peppers, potatoes, strawberries, and tomatoes, brussels sprouts and asparagus.

Supplementing with a general "Stress Vitamin" that contains the B-complex and vitamin C, may be a good idea for those experiencing chronic stress. Limit your doses to 1,000 mg of vitamin C a day, and split your regimen into two daily doses, as vitamin C is short acting.

If you are considering supplementing, make sure you talk with your doctor if you have a chronic health condition or are taking prescription medications. Some medications are affected by vitamin supplementation, for instance statin drugs (such as Lipitor) used to lower cholesterol may lose their effectiveness when taken with vitamin C.

Vitamins, Minerals, Antioxidants- power foods in the battle against excess weight (part 1)

By now we have a better understanding of the role of carbohydrates, proteins and fats in the process of managing our weight, but what about the other nutrients in our diets- vitamins, minerals, and antioxidants? These chemicals found naturally in our foods play varying roles in metabolism, hormone control, repair of tissues, and fat storage and deposition.

Lets begin with Vitamin D- which is referred to as the 'sunshine vitamin'. That is because vitamin D can be created in our bodies following exposure to UVB rays from the sun. In fact, in just 20-30 minutes of sun exposure (a good part of the body, arms, and legs), will create 10,000 IU (international units) of Vitamin D.

The current daily dietary recommendations are for 200 IU for adults up to 25, and 400 IU for adults up to 70, and 600 IU for individuals over 70, but we now we believe this is not enough to prevent deficiency.

Vitamin D is protective against a number of diseases, like heart disease, cancer of the colon, breast and prostate, and bone loss. It is also considered a mood vitamin- easing signs of depression, anxiety, and other mood disorders.


Vitamin D deficiency has been linked to problems like rheumatoid arthritis, MS, infertility, syndrome X ( a combo of high blood pressure, obesity, diabetes, and heart disease), lethargy and chronic fatigue, insulin resistance and weight gain, increased fat storage, and Chrohn's disease.

Vitamin D is necessary for the absorption of dietary calcium and phosphorus, both needed to build and maintain strong bones- so even those with adequate calcium and phosphorus in their diet may suffer osteoporosis if they are Vitamin D deficient.

Vitamin D is also needed for a healthy immune system.

Good food sources include beef liver, fatty saltwater fish like tuna, halibut and cod, eggs (yolks), and vitamin enriched foods like milk.

Over the last 50 years, efforts to reduce heart disease through a low fat, low cholesterol diet, along with the creation of sunblocks with an SPF of 50 to protect against skin cancer, have left the majority of us Vitamin D deficient. Is it possible to assume the rise in chronic conditions such as heart disease, cancer, CFS, and depression are related to these changes?

I'd say yes, although a deficiency in Vitamin D is likely just part of the problem. Other nutrients, like essential fats, calcium, and Vitamin C (an many others), all play a roll in keeping us healthy.

I think we sometimes go a bit overboard when it comes to health information. For instance, when we were learning in the 80's about the possible connection between dietary saturated fat and cholesterol, we gave up all eggs, red meat, and organ meats- for fear it caused heart disease. We now know this was wrong.

Medical and governmental warnings about the detrimental effects of the sun have hit us from all angles- the media was flooded with messages of how we should protect ourselves and our kids by staying out of the sun during peak hours. We've developed high SPF sunscreens, and even sun protective clothing to keep every part of our body shielded from one of our most vital and relevant resources.

Our food supply has also been effected by conventional farming practices that deplete the soils, and produce livestock, poultry and poultry products that contain fewer nutrients than those of our ancestors. So today, eggs from the grocery store have less Vitamin D than they did 100 years ago.

Perhaps the RDA's set by the government for Vitamin D really aren't too low. Perhaps these amounts would be adequate to get through diet alone, if we were all getting enough daily sunlight.

Unfortunately today, if you are not supplementing with Vitamin D it is likely that you are deficient. To boost your levels, try to eat some salmon every week - one 3 ounce serving of sockeye salmon has over 700 IU of Vitamin D. Three ounces of canned tuna has just 150 IU, and an 8 ounce glass of vitamin D fortified milk has just 120 IU.

Cod liver oil is a good source of vitamin D- with over 1000 IU per Tbsp, and a staple in our parents and grandparents kitchen. Fifty years ago, it was common for all children to take their daily dose of cod liver oil.

If you do think you are deficient, it is wise to check with your physician, who can prescribe you the right dose. If you do not have a documented deficiency, do not supplement with than 1,000 IU per day - as this may lead to toxicities in non-deficient individuals.

If you choose to take a supplement, aim for one that is part of a calcium supplement- as these nutrients work together to develop and maintain bone mass. I use Nature Made brand, which contains 200 IU Vitamin D, along with 333 mg Calcium, and 133 mg Magnesium, and I take this 2-3 times per day (magnesium aids calcium in its functions in the body-more on this later).

For the vegan, getting enough vitamin D can be tricky, as the majority of dietary sources are animal derived. There are, however, many dairy substitutes like almond and rice milk, that are fortified with Vitamin D, just like cow's milk. Look for vitamin D derived from torula yeast- a vegetative microorganism which is a source of vegan Vitamin D. You can also purchase this yeast to add to your own foods.

Its also a good idea to get back out in the sun- yes the sun. We need just 20-30 minutes of unprotected sun exposure a day in warmer months, more in the winter months (when the sun if further away). If you do have a risk for skin cancer, or a history of skin cancer, talk with your dermatologists about what you can safely tolerate, if any, but for the rest of us, a little exposure a day may be more beneficial than you can imagine!

In Defense of Food............Really

This past Thursday, Oprah ran a rebroadcast of her interview with Michael Pollan, award winning author of The Omnivore's Dilemma, who discussed the problem with our food supply today. Pollan introduced the documentary film, 'Food, Inc.', created and produced by Robert Kenner and Eric Schlosser.

The film provides a gruesome yet honest glimpse into the food industry, exposing the unfortunate truths about the agricultural practices in America today. From the conditions of the animals being farmed and slaughtered, to the chemicals used in growing and preparing our produce for market, to the exposure of the food industry's attempts to create an abundant, cheap and profitable food supply, Kenner and Schlosser do an excellent job to encourage the viewer to use their purchasing power for change.

The depletion of our soils from conventional farming techniques has left our fruits and vegetables depleted. Our meats, eggs, and milk, from animals fed corn and soy based diets (rather than grazing naturally on nutrient rich grasses), are higher in fat and lower in disease fighting nutrients than those of our grandparents.

And while I agree with the filmakers' positions, there is one part of this documentary that I feel is misleading. In a short segment, we are introduced to a Hispanic family struggling to make ends meet. The wife and mother of this family of four, expresses her frustration over the cost of healthy food. As the camera pans the produce isle of the grocery store, she states 'sometimes you look at a vegetable and say, "ok, well, we can get two hamburgers for this price " '. The wife explained that it was cheaper to give her family burgers from the 1$ menu at McDonald's than to prepare healthy meals.

Yes, it is true that 1$ hamburgers, chips, and other junk foods are usually less expensive than say, a head of broccoli or bag of apples. But to look at this realistically, we really need to compare apples to apples, so to speak. What this family is really saying, is that they cannot create a healthy meal for as little as 1$ a day. And this is where I disagree.

On a trip to my local Kroger grocery today, I found lots of great deals on healthy foods. Based on what I found, I could create the following meals to feed a family of four...........

Homemade hamburger on bun (1/4 pound beef before cooking)
1/4 avacado sliced
1 cup carrot sticks

total cost per serving : $ . 90

3 ounces pork loin
1/2 cup brown rice
1 cup cooked broccoli

total cost per serving : $ . 97

peanut butter on wheat
8 ounce glass of lowfat milk
1 apple

total cost per serving : $ . 78


Spaghetti with sauce
1 cup green peas ( from frozen)

total cost per serving : $ .69


While these foods aren't organic, or grass fed, they are far healthier than a fast food burger, full of unhealthy fats and sodium, and loaded with preservatives. These are just a few examples of the use of inexpensive foods to create a meal that is a good source of protein, fiber, and antioxidant rich fruits or vegetables.

I look forward to the day when sound farming practices bring us wholesome, nutritious, and natural food that is plentiful and accessible to all. But as we've just seen, eating healthy doesn't have to be out of reach. The fact that we cannot afford the best, does not mean we give up and settle for the worst.

If you have not seen the movie 'Food, Inc', I encourage you to do so, as it will open your eyes to the problems of our agricultural systems today, and stimulate you to be a part of change. But please, recognize that the goal of eating healthy on a tight budget is not out of reach. By careful planning and shopping with intention, we can all find ways to improve our health with good food choices.