Tuesday, December 31, 2013



Maybe your 2014 New Year’s Resolution Should Be Eating Vegan Mayo

Posted: 31 Dec 2013 03:26 PM PST

Why eat Vegenaise if you aren't a vegan? Mayo can be enough of a culinary risk of its own (we try not to think about it too much). Well, apparently Vegenaise is AWESOME. So swears Slate writer Katherine Goldstein in the slightly hyperbolically titled "The Most Incredible Condiment You Probably Aren't Using":
The flavor was much lighter than regular mayo, and had a pleasing balance of flavors that made regular Hellmann's taste both too sweet and too sour by comparison. Vegenaise's texture is pleasantly smooth and airy, and much less goopy than store-bought mayo.
Did we mention that it's made with solar power and is totally GMO-free? And it comes in fancy flavors like pesto, roasted garlic, and BBQ? OK, this is sounding pretty good …
As I tried it on a range of foods … slowly but surely, I realized its motto was right. Vegenaise, shockingly, tastes better than mayo. As an added bonus, it has less saturated fat and cholesterol than the regular stuff. And while many meat substitutes have ingredient lists that read like a science experiment, Vegenaise actually has no additives or preservatives.
Lest you discount Goldstein as a freak Vegenaise evangelist, she force-fed 15 coworkers the stuff, and 12 of them preferred it to regular mayo.

There's only one way to find out if Vegenaise is actually better than mayonnaise, as its tagline claims: Try it. Hey, that's a way better New Year's resolution than going to the gym, right?
[via grist]

How To Keep Your Skin Healthy And Beautiful

TIP! Try exfoliating the skin from the face now and again. You can use an exfoliation glove, a scrub or even white sugar to get the job done. You are never too young to start taking an interest in skin care. If you are still young, then begin a comprehensive skin care regime now so that your skin will remain vibrant and healthy. If you re older, you may already have signs of age, so try focusing on reversing them in your skin. Regardless of your skin type, these tips will be a benefit. TIP! Apply sunscreen with a makeup sponge. This lets you avoid the lotion s greasy texture as well as spread it evenly over your skin. Exfoliate with a soft brush before getting into the shower to get rid of dry skin cells. This will reduce the gunk that is stuck on your skin at the end of the day. Exfoliation helps get the toxins from your skin as well. Healthy Skin TIP! In order to find the right treatment options for your skin problems, you first need to establish what type of skin you have. If you d


Wishing You Good Fortune!

Greetings from sunny St. Barths and Happy New Year's Eve!

I've got an AMAZING salad to share with you today that incorporates both cooked and raw foods for maximum enjoyment and nutrition - and as a bonus, it will bring you good fortune for the new year!

Get the recipe here

Party hard my loves! 

Off to go sailing before the real work begins... 



P.S. Tonight is a big night - make sure you choose your libations carefully - check this out for more info :) 


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Monday, December 30, 2013

Worried About Hemorrhoids? Here Are Some Answers

Hemorrhoids is an extremely painful condition that can negatively impact your life. As soon as they get inflamed and protrude, it s hard to think of anything but the constant pain. As noted in the tips below, knowledge and proactive measures are your best weapons for resolving hemorrhoids. To relieve your hemorrhoids, you may want to consider taking Rutin. Weak blood vessels are one of the causes of hemorrhoids. You need the flavonoid Rutin to aid your body in taking in Vitamin C and strengthening your blood vessels. It is found in high concentrations in buckwheat, asparagus, citrus fruits, and cranberries. It is advisable to take a 500mg supplement of it every day. To relieve your hemorrhoids, try taking Rutin. One major cause of hemorrhoids is weak blood vessels. Rutin is a citrus flavonoid and helps vessel health by facilitating vitamin C absorption. Rutin occurs naturally in onions, broccoli, and citrus fruits. The recommended amount to take daily is 500mg in supplement form. Ice




Beat the Holiday Blahs With These 5 Mood-Boosting Foods

Posted: 30 Dec 2013 10:43 AM PST

"You're such a killjoy!" I chided my friend. Driving back from The Grove, a particular Christmas song came on the radio and she immediately changed stations.

I gave her a bewildered how could you hate the holidays? look. "Those songs just trigger unpleasant memories for me," she replied. "Compound those feelings with the pressure to buy perfect gifts and the stress of always being "on" for family, and well, I just feel exhausted. Is it January yet?"

While I love the holidays, I understand her frustration. Christmas dinner with your in-laws or standing in hours-long lines to buy gifts can challenge even the most optimistic, well-adjusted person. Never mind finding the perfect gift; can I get a parking spot, please?

More than just a blah feeling, seasonal affective disorder (SAD) diminishes the quality of life for many folks during the darker, colder, bleak winter months. Feeling depressed, sluggish, and wanting to bask in a deserted Hawaiian beach are typical symptoms.

If SAD or other depressive conditions hamper your quality of life, please visit your integrative physician, who can design a dietary and nutrient protocol for your situation. Depression can become a very real, debilitative situation that demands medical or other professional attention.

For most of us, optimal mood begins with the right foods. These mood-boosting foods can subtly but powerfully brighten your outlook, reduce stress, and boost feel-good hormones to help you not only cope but thrive during the hectic holiday season and beyond: 
  1. Omega-3-rich foods. Among their numerous benefits, omega-3 fatty acids positively affect mood, and a meta-analysis found they could even treat depressive disorders. I'm a big fan of fish oil for therapeutic omega-3 amounts, and you can get those same fatty acids in wild-caught fish, flaxseed and chia seeds and walnuts. 
  2. Higher-protein foods. Sure, carbs can potentially elevate your feel-good hormone serotonin, but you'll pay the price later. Ever eaten a big bowl of pasta and crashed about an hour later? A vicious cycle of craving and hunger ensues. Studies show you're twice as likely to choose less-healthy comfort foods when you feel low. Protein-rich foods like wild-caught fish, grass-fed beef and even quinoa, on the other hand, steady blood sugar levels for consistent mood and energy levels. 
  3. Dark chocolate. A very recent study found cocoa polyphenols enhance a positive mood. Dark chocolate (70 percent or higher cacao) provides those and other benefits. One study with healthy overweight or obese women food found polyphenol-rich dark chocolate improves glucose metabolism and cardiovascular health. Dark chocolate also triggers feel-good endorphins and reduces your stress hormone cortisol. A little bit goes a long way, so if chocolate is among your weaknesses, break off a serving and give the rest to your coworker or friend. 
  4. Raw nuts. I mentioned walnuts providing mood-enhancing omega-3s. Raw nuts provide other nutrients like tryptophan, a precursor to mood-brightening serotonin. Nuts and seeds are also rich in minerals like zinc, which boosts immunity, and magnesium, which helps you relax. One study found magnesium-deficient mice more prone to depression. There's more: nuts and seeds provide craving-busting, blood sugar-stabilizing protein, fiber and healthy fats. If you snack, make it nuts and portion them out because they're very easy to overeat. 
  5. Berries. Organic fresh or frozen berries provide powerful brain-protecting anthocyanins and other antioxidants. One study found blueberries boosted memory and improved mood in older adults. I throw fiber- and nutrient-rich raspberries into my morning protein shake. Berries also make a sweet, satisfying dessert.
Incorporate these five foods and you might soon feel that extra oomph you've found missing during the winter months. Your turn: Is there a particular food you find enhances your mood?

Having Trouble With Acid Reflux? Give These Tips A Shot

TIP! Plan your meal several hours before you go to bed. You need to stay upright for at least two hours to allow your food to properly digest. Acid reflux can take over your life. Easing its symptoms can seem tough, and you need to understand the available remedies. Do you know how to deal with acid reflux? Give this article a read for ways to vanquish acid reflux. TIP! Stop smoking as soon as possible! Smoking can cause acid reflux. It slows both digestion and saliva production, while encouraging the body to produce more stomach acid. Slippery elm helps coat your stomach and reduces the impact of acid reflux on the stomach lining. The extra mucous provides protection from acid. Mix one or two tablespoons with some water and drink this remedy before going to bed. TIP! Try to reduce stress at all costs to reduce acid reflux. When you are stressed, your body naturally produces more stomach acid. Refrain from sitting down after you consume a meal. By lying down, acid can rise due to the


Thursday, December 26, 2013



How to Raise an Earth-Conscious Child

Posted: 26 Dec 2013 11:44 AM PST

Children these days have many technological distractions that keep them busy and less connected with the environment. Whether it's a video game, television program or computer screen, children are forgetting how to connect with their natural side. Many parents seem to be forgetting the importance of teaching children about their intrinsic connection to the earth and their role in protecting the planet for future generations. There are ways to help children cultivate an earth-conscious way of living.

Live By Example

Our children learn how to be in the world by learning from what their caregivers do. Firstly, turn the television off as much as possible. Children's television shows are spaced out by commercials which target and manipulate children to want to buy more and want more of products that are wasteful and toxic. Educate yourself about ways to help protect our earth.

Reduce, Reuse, Recycle

Teach your children about all the trash that can be recycled and where it ends up if it's not. Children love activities where their creativity is challenged. A great idea is to ask your child to find reusable alternatives to disposable household items and turn the trash into treasures. For example, by using finished toilet and paper towel rolls, you can make a musical instrument by putting rice or beans in the roll and taping off both ends. Talk to your children about the importance of minimal packaging and what to recycle and reuse.


There's nothing more magical than having a child plant a seed, nurture it, and begin to see it grow. This reminds them that all living things work together to thrive. As they watch their plants grow, children feel so proud and excited about spending time in their garden. If you do not have land to grow a garden, you can give your child a few pots to plant their veggies or flowers in and they will still be in awe and inspired. Plus, a child is more likely to eat a vegetable that they have nourished and watched grow.

Spend Time in Nature

Spend time with your children outdoors. Simply sit outdoors, have a picnic, take a nature walk, or maybe visit a beach. Allow your children to see the beauty that the earth contains and help them learn the interconnection of all living things. This will help them to keep our planet beautiful and consciously take care of it and not destruct it.

Spend Time with Animals

The simple connection between species reminds us of how mysterious life and nature are, and how much we happily cooperate in nature to exist. Children learn responsibility and compassion from spending time with animals. They learn to respect living things by simply being in an animal's presence.

Get Dirty

Let your children walk barefoot when they play outside and let them get dirty. There has been research linking the connection to Earth's natural energy and vibrant, balanced health.

Community Clean-up

Join your children and participate in cleaning up nature such as a beach clean-up or a creek clean-up. When children are a part of the cleaning up of their environment, they can see the change happening with their own eyes and that positivity inspires them to want to do more.

You do not need solar panels or land to teach children about the earth. Families can start in simple ways; like using cloth napkins instead of paper or bringing cloth bags for groceries. It is a good idea to set goals that you would like to achieve that benefit the environment. Start from where you are and what is around you. No pressure; just fun mixed with many rewards.



Monday, December 23, 2013



Salt Dough Ornaments

Posted: 23 Dec 2013 04:02 PM PST

Working with salt dough is a fun and very inexpensive way to make some personalized heirloom ornaments this year. There is something so special about handmade ornaments. They give your home a personal feel and create lifelong memories for you and your children. They also make great gifts for friends and loved ones.

Making these heirloom holiday decorations is easier than you think. With this simple recipe you'll have adorable, handmade (not to mention, non-toxic and eco-friendly) ornaments to show off to your friends and family.

What you'll need:
  • 4 cups organic, all-purpose flour
  • 1 cup fine sea salt
  • 1-1 1/2 cup warm water
  • Assorted cookie cutters
  • Paint, glitter or embellishments of choice
  • Ribbon (for hanging)

  1. Mix the flour and salt together well. Incorporate water a little bit at a time until you have a firm ball of dough. If the dough is too sticky, add small amounts of flour until the desired consistency is reached.
  2. Roll dough to 1/8-inch thickness. Use cookie cutters to cut shapes. Make a small hole near the top for hanging. Carve in designs or features with a toothpick. Lift shape carefully when transferring to baking sheet.
  3. Bake on parchment lined baking sheet at 325º for 20 to 30 minutes or until completely hardened.
  4. Allow to cool, then decorate with paints, fabric scraps, ribbon, etc. or leave them to their natural beauty. Hang with ribbon or hooks anywhere you feel needs a little holiday cheer.
[via Vitacost]

Seven Reasons to Eat More Dark Chocolate

Posted: 23 Dec 2013 09:09 AM PST

More and more health reasons for eating dark chocolate keep coming in. Many will be pointed out here, then explained further in the sources indicated by numbers in parenthesis. But first, understand that organic dark chocolate brought into the market place under fair trade agreements is best.

Some of the major cheap chocolate producers use child slaves in Africa to pick cacao. The more dark the chocolate with less sugar, milk, and other ingredients, the closer it is to cacao. A range of at least 70% to 90% cacao in dark chocolate is both tasty and healthy.

Milk chocolate contains milk, which negates the health benefits, and sugar, which feeds cancer cells. Avoid it.

According to Dr. Debra Miller's statement in Chemistry Central Journal , "Cacao seeds are a 'Super Fruit' providing nutritive value beyond that of their macronutrient composition."

Interestingly, one doesn't have to gorge lots of chocolate every day to get the health benefits. A little treat, like a square or two daily will support good health.

A study of almost 20,000 participants in Germany concluded that those who ate 7.5 grams of dark chocolate a day received most of the heart protection benefits of chocolate. Organic dark chocolate bars are usually 100 grams.

Benefits of Dark Chocolate

Cardiac and stroke protection : Dark chocolate lowers blood pressure, which lowers risks of heart attacks and strokes.

Reduces risk of colon cancer : Cocoa polyphenols from dark chocolate reduce the risk of colorectal cancer. This was determined in a study by the Science and Technology Institute of Food and Nutrition in Spain, which was published in the journal Molecular Nutrition.

Healthy fats :The fat in chocolate does little to raise cholesterol. It contains abundant oleic acid, the type of fatty acid found in olive oil, which helps prevent heart disease and promote antioxidant activity.

Enhances glucose metabolism : Dark chocolate (70% plus) candy bars inhibit blood sugar issues to help prevent diabetes and obesity. How's that for a surprise!

Improves mood : Studies have shown that dark chocolate contains serotonin and increases endorphin production. It's a natural anti-depressant.

Improves brain function : Nottingham University professor Ian MacDonald used MRI analysis to determine improved brain activity with people who had just consumed cocoa drinks. 

Eases PMS issues : Here's a hint for husbands and boyfriends to give dark chocolate to your wives and lady friends.

There you have it
: many reasons to enjoy organic dark chocolate that is at least 70% cacao. There are brands with 80% to 90% as well. These aren't your kiddy chocolates with lots of sugar or milk or creamy nugget fillings, etc. They are semi-sweet at best.

The more bitter the better. It's not difficult to get used to if you really like chocolate. Enjoy chocolate with the knowledge that it's actually good for you.

Don't Poison Santa!

Last week I posted a photo of a very popular brand of cookie mix on facebook and it caused quite a stir! 

Check that out here and a healthy recipe (that takes only 15 mins!) that won't poison Santa.

Wishing you rest, relaxation, and happy times with your friends and family. 


P.S. Need a last minute gift? The Eating Guide will make menu planning, shopping and living an organic lifestyle a breeze for your loved one in the new year! The 1 year gift subscription sends a monthly meal guide to your loved one every single month for a year. You get to choose which date your loved one receives their first month (could be tonight or tomorrow or Jan 1st, or maybe on their birthday!) Get it here.

P.P.S. I'm having red and green juice this week with family and friends to celebrate the season! I can't wait. 


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Saturday, December 21, 2013

Skin Care Using These Great Tips

Skin Care Using These Great Tips

Beautiful skin is possible for everyone. You can also have more healthy and beautiful skin. There are many ways this can be achieved. It is important for you to think about what you think works best when it comes to your skin. This article is designed to give you some options to start from.
An excellent way to soothe your skin after a long week is to apply a honey mask. Honey can control the redness on your skin and help to brighten and create a vibrant glow on your skin. Do this weekly, and it will cut down on the amount of acne you have.

10 Shocking Facts about Mercury Amalgam

10 Shocking Facts about Mercury Amalgam

Link to Natural Health & Organic Living Blog

10 Shocking Facts about Mercury Amalgam

Posted: 20 Dec 2013 09:08 AM PST

Mercury droplets

Mercury is toxic to humans and dental amalgam fillings, which uses a 50% mercury base combined with other metals, is one of the most common types of exposure.  Research proving the extensive damage mercury can cause to human tissue and brain function is why I advocate discontinuing their use and, if you have them, their removal. The following 10 facts expose the dangers of mercury amalgam and, after reading these, you will probably want to confirm what type of filling material your dentist uses – and possibly make a change!

1. Mercury Fillings Leak

Exposure to mercury from fillings results from erosion of the filling, or from evaporation from the surface of the filling.  In one study, using a variety of X-ray imaging technologies, scientists examined the movement of mercury through the tooth. They found mercury in the tooth several millimeters away from the site of the filling.  They also found higher concentrations of mercury in the area of the tooth, which connects with the gum, suggesting exposure to the blood stream.  It was also found in the tartar on the teeth. [1] Conclusion? This stuff does not stay put!

2. Removing Amalgam Fillings Requires Caution!

At least, that's the word based on a recent review of the filling removal process.  The review noted the importance of proper patient preparation before and after the procedure to minimize exposure and ensure complete removal. [2] The goal is to prevent absorption of mercury during the process.  It really begs the question why some dentist's still use mercury amalgam?

3. Mercury is Immediately Toxic!

Mercury can enter the body through ingestion, the blood stream, and through inhalation.  Once in the body, it is quickly absorbed and distributed to the major organs.  The brain and the kidney suffer the greatest amount of damage. [3] And the damage doesn't take a long time to develop.

A study of children 8-18 observed kidney damage in children with mercury amalgam exposure.  They found chemical indicators of kidney damage in the urine of children with the dental amalgam. [4]

4. Mercury May Be Linked to Autism

The horrible effect that mercury has on the brain has been known for centuries and mercury exposure during key developmental stages has been linked to autism spectrum disorders.  One study found that women with six or more amalgam fillings were 3x more likely to have children with severe autism compared to those with five or less fillings. [5]

5. Mercury Affects Hormone Levels

The damaging effects of mercury aren’t limited to the kidneys and brain; it also affects the adrenal system. Once absorbed into the blood stream, five potential consequences have been observed: [6]

  • It accumulates in the organs that regulate hormone function.
  • It damages the tissue of these organs.
  • Hormone concentrations change.
  • Mercury interacts specifically interacts with sex hormones.
  • Enzyme production is affected.

Those are not the only problems; testosterone and mercury combine to create a toxic neurochemical.  Estrogen appears to reduce the effect of mercury and offers some degree of protective effect.  Researchers have suggested this difference may explain the difference in the way autism affects boys and girls. [7]

6. Men Are At Greater Risk

Although not related to autism, mercury's effect on DNA function has also been shown to be gender specific.  A survey among dental professionals evaluated the impact of regular exposure to mercury amalgam on DNA health.  The study found the greatest negative impact on DNA function occurred in men. [8]

7. Mercury Harms the Thyroid

Seventy-five women-child pairs were evaluated for the impact of mercury exposure and thyroid function.  The study covered the pre-natal through post-natal period.  The results identified low-levels of mercury, such as those from amalgam fillings, to impact thyroid hormone levels. [9] A healthy thyroid is very important for development, especially neurological function, and this should be a red flag to any woman intending to have children!

8. Mercury Fillings Affect Oral Health

Amalgam fillings are toxic to mouth tissue.  A study released earlier this year analyzed oral cells from 63 men and women.  Independent of other factors such as alcohol and smoking, those with fillings containing mercury showed cellular and DNA damage. [10]

9. Mercury Amalgam is Dangerous to Children

Based on the research, mercury-based fillings for children can best be described as irresponsible.  An ongoing study reported in 2012 that children with mercury fillings have increased levels of mercury in their body, year after year. The control group of children without fillings did not show this same rise. [11] Another study has linked several aspects of oral health, specifically burning-mouth sensation, ulcers, and white patches to the presence of mercury fillings. [12]

10. Medical Officials are Aware of All of This!

Medical officials have been aware of the dangers of mercury amalgam fillings for well over a decade.  Records going back to 2001 report increasing levels of mercury in the liver, kidney, and brain in individuals with amalgam fillings.  Researchers have even identified it in the amniotic fluid and placenta of pregnant women – and the meconium (the initial blackish poop) of newborn babies.  

Even with the knowledge about the danger of mercury and mercury vapors, amalgam fillings have been used in children as young as 26 months, just past their 2nd birthday! [13] Before you or the children you love get another dental filling, be sure to ask your dentist what they use. If it's a mercury amalgam, also called dental amalgam, request alternatives… or find another dentist!

-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM


  1. Harris HH, Vogt S, Eastgate H, Legnini DG, Hornberger B, Cai Z, Lai B, Lay PA. Migration of mercury from dental amalgam through human teeth. J Synchrotron Radiat. 2008 Mar;15(Pt 2):123-8. doi: 10.1107/S0909049507061468. Epub 2008 Feb 19.
  2. Colson DG. A safe protocol for amalgam removal. J Environ Public Health. 2012;2012:517391. doi: 10.1155/2012/517391. Epub 2012 Jan 18.
  3. Park JD, Zheng W. Human exposure and health effects of inorganic and elemental mercury. J Prev Med Public Health. 2012 Nov;45(6):344-52. doi: 10.3961/jpmph.2012.45.6.344. Epub 2012 Nov 29.
  4. Geier DA, Carmody T, Kern JK, King PG, Geier MR. A significant dose-dependent relationship between mercury exposure from dental amalgams and kidney integrity biomarkers: a further assessment of the Casa Pia children’s dental amalgam trial. Hum Exp Toxicol. 2013 Apr;32(4):434-40. doi: 10.1177/0960327112455671. Epub 2012 Aug 14.
  5. Geier DA, Kern JK, Geier MR. A prospective study of prenatal mercury exposure from maternal dental amalgams and autism severity. Acta Neurobiol Exp (Wars). 2009;69(2):189-97.
  6. Tan SW, Meiller JC, Mahaffey KR. The endocrine effects of mercury in humans and wildlife. Crit Rev Toxicol. 2009;39(3):228-69. doi: 10.1080/10408440802233259.
  7. Geier DA, Kern JK, Geier MR. The biological basis of autism spectrum disorders: Understanding causation and treatment by clinical geneticists. Acta Neurobiol Exp (Wars). 2010;70(2):209-26.
  8. Goodrich JM, Basu N, Franzblau A, Dolinoy DC. Mercury biomarkers and DNA methylation among Michigan dental professionals. Environ Mol Mutagen. 2013 Apr;54(3):195-203. doi: 10.1002/em.21763. Epub 2013 Feb 26.
  9. Ursinyova M, Uhnakova I, Serbin R, Masanova V, Husekova Z, Wsolova L. The relation between human exposure to mercury and thyroid hormone status. Biol Trace Elem Res. 2012 Sep;148(3):281-91. doi: 10.1007/s12011-012-9382-0. Epub 2012 Mar 18.
  10. Visalli G, Baluce B, La Maestra S, Micale RT, Cingano L, De Flora S, Di Pietro A. Genotoxic damage in the oral mucosa cells of subjects carrying restorative dental fillings. Arch Toxicol. 2013 Jan;87(1):179-87. doi: 10.1007/s00204-012-0915-2. Epub 2012 Aug 8.
  11. Geier DA, Carmody T, Kern JK, King PG, Geier MR. A dose-dependent relationship between mercury exposure from dental amalgams and urinary mercury levels: a further assessment of the Casa Pia Children’s Dental Amalgam Trial. Hum Exp Toxicol. 2012 Jan;31(1):11-7. doi: 10.1177/0960327111417264. Epub 2011 Jul 29.
  12. Al-Saleh I, Al-Sedairi AA. Mercury (Hg) burden in children: the impact of dental amalgam. Sci Total Environ. 2011 Jul 15;409(16):3003-15. doi: 10.1016/j.scitotenv.2011.04.047. Epub 2011 May 20.
  13. Richardson GM, Wilson R, Allard D, Purtill C, Douma S, Gravière J. Mercury exposure and risks from dental amalgam in the US population, post-2000. Sci Total Environ. 2011 Sep 15;409(20):4257-68. doi: 10.1016/j.scitotenv.2011.06.035. Epub 2011 Jul 22.

The post 10 Shocking Facts about Mercury Amalgam appeared first on Natural Health & Organic Living Blog.

Friday, December 20, 2013

Gestational Diabetes Prevention

Gestational Diabetes Prevention
Gеѕtаtіоnаl Dіаbеtеѕ іѕ а fоrm оf dіаbеtеѕ thаt ѕоmе wоmеn gеt іn thе соurѕе оf thеіr рrеgnаnсу. Bеіng dіаgnоѕеd іѕ rаrе; іt оnlу оссurѕ іn lеѕѕ thаn tеn реrсеnt оf еxресtіng mоthеrѕ. It’ѕ саuѕе fоr соnсеrn аnd nееdѕ tо bе соntrоllеd thrоugh nutrіtіоn аnd ѕоmеtіmеѕ mеdісаtіоn.

My thoughts on meat

I get asked a lot about whether or not I eat meat or if I'm vegan or vegetarian.

Well, I don't like to label myself. I don't eat meat every meal, or every day and when I do, I follow these guidelines. 

In this brand new post, you'll get a guide to choosing the best meat possible (you'll be shocked to find out what "pasture raised" really means), the best quote from the NY Times this week, and a recent live CNN TV appearance where I mention you! 

This post is full of goodies... Read It Here
Have a fantastic weekend. 


P.S. Don't worry, I'm wearing faux fur on the picture on the blog


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Thursday, December 19, 2013



10 Supplements for a Good Night's Rest

Posted: 19 Dec 2013 02:22 PM PST

When you're caught up in the daily whirlwind called life, it can be hard to fully unwind at day's end, which in turn makes a good night's sleep elusive. By some estimates, 40 million Americans suffer from chronic sleep problems, and it's no wonder. We all can name countless stress culprits: work-related pressures, relationship issues, and simply not being able to keep up with the to-do list. So you toss and turn at night, wake up tired, and then fuel your systems with caffeine, which not only puts you on edge but further interferes with getting solid shut-eye.

What's a modern-day worker bee to do? It's essential to learn to mindfully manage stress and create evening rituals that help you unwind, but a number of supplements can also help dial down body and brain after a hectic day.

Buffer stress. For decades, B-complex vitamins have been recognized as stress busters, in part because they provide some of the building blocks for calm-inspiring neurotransmitters, such as serotonin. Large amounts of vitamin B6 in the afternoon or evening can cause vivid, sleep-disrupting dreams, so take in the morning. In addition, omega-3 fish oils lessen anxiety, and a new study found that they can ease feelings of stress, as well.

Dose: High-potency B-complex containing 25–50 mg each of vitamins B1, B2, and B3, once daily; plus 1–2 grams omega-3s daily.

Calm down.
Simply sipping a warm cup of any decaffeinated tea can relax you, but make it a cup of chamomile tea and the benefits grow. Prefer a concentrated approach? Two recent studies found that chamomile extracts reduced anxiety along with depression. (Don't take chamomile if you have ragweed allergies.) If you need something stronger, try L-theanine, a green tea extract that boosts the activity of brain waves linked to calmer feelings and relaxation. Another option is gamma-aminobutyric acid (GABA), an amino acid and calming neurotransmitter that helps the brain filter out distractions.  Some formulas combine both L-theanine and GABA; they're safe to take together.

Dose: Follow label directions for chamomile supplements. For L-theanine, try 50–100 mg up to three times daily. For GABA, take 500 mg one to three times daily, at least one hour apart from food.

Drift off to sleep. Melatonin, the hormone that regulates your circadian rhythm, normally increases in the evening and decreases by morning. It's a safe sleep aid, but the effective dose varies from person to person. L-tryptophan and 5-hydroxytryptophan (5-HTP), two forms of the same nutrient, are precursors to both serotonin and melatonin. The herb valerian works well when combined with hops to help you sleep—both are mild sedatives.  Don't take all of these supplements together. If you feel sluggish the next morning, you've probably taken too high a dose.

Dose: Take melatonin about an hour before bedtime, and start at a low dose, such as 250–500 mcg. Most people don't need more than 3 mg (3,000 mcg) nightly, but a few might need 5–10 mg. For L-tryptophan, take 500–1,000 mg before bed; for 5-HTP, try 50–100 mg before bed. For valerian and hops, follow label directions for use.

Supplements to try:

Jarrow Formulas L-Tryptophan provides 500 mg of this amino acid; take on an empty stomach 30 minutes before bed.

Nature's Way Chamomile Flowers capsules contain 350 mg of dried chamomile buds. NutriCology ZenMind recommends two capsules daily between meals, which provide 550 mg GABA and 200 mg L-theanine per dose.

Solgar 10 mg Liquid Melatonin
comes with an eyedropper so you can easily take 5–10 mg (or less) before bed.

Top 10 Ways to Prepare Kale

Posted: 19 Dec 2013 02:21 PM PST

It's no secret that kale is one of nature's super foods, and getting it into your diet is worth the effort.

10 Ways to Prepare Kale

Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.

Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.

Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.

Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.

Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.

Kale Lasagna – The perfect "make ahead" recipe for a hearty dinner is a dish the whole family can enjoy.

Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.

Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.

Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.

Kale Pizza – One of the joys I've found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

The Benefits of Chiropractic in the Military

The Benefits of Chiropractic in the Military

Link to Natural Health & Organic Living Blog

The Benefits of Chiropractic in the Military

Posted: 18 Dec 2013 03:28 PM PST

Military Chiropractor

Chronic, physical pain resulting from serious trauma, and even “less serious” injuries, affects many soldiers and veterans. In many cases, the pain interferes with normal function and the ability to perform daily duties. Unfortunately for many, chronic pain is written off as a new way of life for which strong narcotics are prescribed. This is unacceptable and we can do better. Although the situation has many angles, one positive light is that chiropractic care has been made available to all veterans and soldiers.

The Prevalence of Pain in the Military

According to Dr. Erff of the Carl R. Darnall Army Medical Center Pain Clinic, the very nature of the job puts soldiers at an increased risk for developing chronic pain. [1] The regular demands and stress are often multiplied when the tough-it-out mentality does not seek medical attention until serious, chronic pain results… and it often does. Cumulative stress, single-event trauma, and surgery are all contributing factors. Although these will likely remain a constant of military service, chiropractic care may be a very helpful solution.

The Need for Alternative Treatments

Painkiller use and abuse remains a problem for active duty military and veterans. From 2001 to 2011, the use of opioids like hydrocodone by military personnel and veterans rose 56%. There’s no denying that opioid painkillers do relieve pain, but at what cost? They can be extremely addictive and often come with serious side effects. As one veteran noted, “my life revolved around when my next pill would come.”

Unfortunately, death from painkillers affects many military families. For example, in the counties surrounding Fort Bragg, 395 deaths have been tied to opioid painkiller use since 2000. [2] Many of those tragedies are young people (in their 30′s) with young families.

Chiropractic Care is Available

For all military, active duty and veterans, alternative, non-drug pain relief is available today. In a rare moment in Washington, Congress and the President agreed on the value and benefits of chiropractic care and signed legislation to make chiropractic care a permanent medical benefit for active duty military and veterans. This has led to a doctor of chiropractic at 60 military bases, and 1 at the U.S. Capitol. [3] Since 2004, chiropractic services have been available at Veterans Health Administration medical facilities. [4]

How Chiropractic is Helping

Active duty military personnel embrace chiropractic care and report that it enhances health and well-being while reducing stress. Surveys indicate military personnel take advantage of chiropractic services up to 7x more often than civilians. [5] While reducing stress can help prevent injury, chiropractic care has also been shown to address specific pain related problems.

Chiropractic Therapy for Back Pain

Back pain, especially chronic back pain, can make life miserable, and it’s common in the military. Randomized trials have found that spinal manipulation can be effective for lower back pain. One 2013 study specifically evaluated chiropractic therapy with general medical care in military personnel, 18-35 years old. The results suggest reduced pain and improved physical well-being and function as compared to patients who only received the standard care. [6]

These studies confirm the well-established truth that the majority of individuals with back pain find relief with chiropractic treatment. [7] The U.S. is not the only country utilizing chiropractic care for military back pain either. The Canadian Armed Forces also offer chiropractic services and a survey among their military personnel found that more than 90% were satisfied with their own chiropractic services. [8]

Chiropractic is Relieving Neck Pain, Too

Neck pain is another common complaint among military personnel. A study from the University of Pennsylvania Spine Center found that chiropractic care, along with other alternative therapies like acupuncture, massage, yoga and T'ai Chi, had positive results in addressing neck pain. [9] Not to be left out, the VA of Western New York also examined the effectiveness of chiropractic care for neck pain among 54 veterans who reported significant and meaningful improvements after an average of about 9 sessions. [10]

Additional Benefits of Chiropractic Care

While studies continue to reaffirm the effectiveness of chiropractic care for back and neck pain, chiropractic is effective for other health problems as well. This is great news because for our soldiers, front-line and otherwise, as chronic pain can affect the entire body and it’s often just part of the job. Have you ever had to carry a 60-100lb pack every day? [11] Many military personnel do, and such demands are hard on the entire body.

Chiropractic care can be a very effective alternative to painkillers and provide real long-term relief absent of the side effects that accompany prescription drugs. Now that care is accessible to active duty personnel, we need to promote awareness and use among veterans and active duty members. Considering the dangers of painkillers, it just may save a life.

-Dr. Edward F. Group III, DC, ND, DACBN, DCBCN, DABFM


  1. Deal, Patricia. Carl R. Darnell Army Medical Center Public Affairs. Relief in sight for chronic pain sufferers. (last accessed 2013-12-12)
  2. Brooks, Drew. Hearing spotlights painkiller overuse among soldiers. (last accessed 2013-12-12)
  3. Foundation for Chiropractic Progress. Integration of Chiropractic Care and VA/Military Facilities. (last accessed 2013-12-05)
  4. Lisi AJ, Goertz C, Lawrence DJ, Satyanarayana P. Characteristics of Veterans Health Administration chiropractors and chiropractic clinics. J Rehabil Res Dev. 2009;46(8):997-1002.
  5. Goertz C, Marriott BP, Finch MD, Bray RM, Williams TV, Hourani LL, Hadden LS, Colleran HL, Jonas WB. Military report more complementary and alternative medicine use than civilians. J Altern Complement Med. 2013 Jun;19(6):509-17. doi: 10.1089/acm.2012.0108. Epub 2013 Jan 16.
  6. Goertz CM, Long CR, Hondras MA, Petri R, Delgado R, Lawrence DJ, Owens EF, Meeker WC. Adding chiropractic manipulative therapy to standard medical care for patients with acute low back pain: results of a pragmatic randomized comparative effectiveness study. Spine (Phila Pa 1976). 2013 Apr 15;38(8):627-34. doi: 10.1097/BRS.0b013e31827733e7.
  7. Lall M. Chiropractic management of back pain. Aust Fam Physician. 1983 May;12(5):355-8.
  8. Boudreau LA, Busse JW, McBride G. Chiropractic services in the Canadian Armed Forces: a pilot project. Mil Med. 2006 Jun;171(6):572-6.
  9. Plastaras CT, Schran S, Kim N, Sorosky S, Darr D, Chen MS, Lansky R. Complementary and alternative treatment for neck pain: chiropractic, acupuncture, TENS, massage, yoga, Tai Chi, and Feldenkrais. Phys Med Rehabil Clin N Am. 2011 Aug;22(3):521-37, ix. doi: 10.1016/j.pmr.2011.02.011.
  10. Dunn AS, Green BN, Formolo LR, Chicoine DR. Chiropractic management for veterans with neck pain: a retrospective study of clinical outcomes. J Manipulative Physiol Ther. 2011 Oct;34(8):533-8. doi: 10.1016/j.jmpt.2011.08.009. Epub 2011 Sep 9.
  11. NPR. Weight Of War: Soldiers’ Heavy Gear Packs On Pain. (last accessed 2013-12-12)

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