What’s your best prescription?

Have you ever had to struggle with a difficult health issue in your life?  A sudden onset of symptoms that turned your life upside down, or a flare of symptoms where you couldn’t keep going on life as usual?

This week, I had the pleasure of talking with a patient who recently overcame a serious illness where she couldn’t eat or tolerate any fluids for a few months because of her gut issues, and she was losing so much weight that she was on the brink of hospitalization for IV nutrition. The good news is, with commitment to her recovery and finding a good health care team, she is now almost fully recovered and able to eat and drink normally. So I asked her one of my favorite questions, “On hindsight, what lessons do you have to share with the YOU from a year ago when you were really sick? What is the prescription you would you give yourself?”  This was her response, “Give myself a bit more time to heal, a bit more patience to work things out and don’t be so addicted to doing.” I could tell how deep and rich this realization was for her.

I frequently ask this question to my patients after they have overcome a big challenge in life, both health or emotional, because these lessons of healing really informs us how we as unique individuals due to background, experiences, upbringing and world views affect how we handle challenges, difficulties, stress and even failures. However, by overcoming something this difficult, it also reflects how we have unique tools and lessons for ourselves.  Success always leave trails. Each time we overcome and heal, we collect a special piece of wisdom and courage to help with any other times when we face difficulties or flares in our health, or relationships. By sharing with your healthcare team these lessons can also help inform them how to support you better in the future, especially if you have complex health issues. So don’t forget to celebrate each one of these healing moments, and allow these lessons to serve you for years to come.

Now, when was the last time you overcame a significant illness or difficulty, and now knowing what you know, what lesson will you prescribe to yourself back then?
I’d love to hear your response.

A 3 minutes Stress Release Practice

Do you have a great quick reset button that shifts your energy quickly, either to boost you up from feeling drained, or calm you down from feel ruffled?

This is great for when we want to have a way to shift out of certain feelings or emotions quickly so you can show up for the next person in your life. For example, have you ever needed to step out of a stressful phone meeting with your team or your boss, and now you have get back into your home and show up as mom or dad and be ready to jump into the right emotional space for your family?

You can build this quick simple practice into your day, especially during transition times. Transition times are the moments that bridge between different activities, or projects, or roles you play in life. Often you would be arriving at a new place, leaving a meeting, or starting a new activity such as going from eating lunch to your afternoon work day, returning home from work or a long commute, or the moments you turn the door knob to enter the room to meet a client (or press ‘launch meeting’ on a zoom or google meet session.)

3 minute Stress release practice

Part 1: Set an intention to calm yourself down and really sense and relax into the moment. Close your eyes and find your center. Then take 10 long deep breaths. In through your nose, out through your mouth. Focus on releasing any tension, negative feelings or emotions such as frustration, discomfort, fear, fatigue or anger.

Part 2: Continue with your eyes closed. Continue to focus on the word “release” for 2 more minutes. This time, in your mind quietly repeat the word “Release” as if it is releasing all thoughts, stress, and tension in your body and your life, even if it is for just 2 minutes.

Pick 1 or 2 regular transition times in your day and schedule this release practice into your calendar and what magic will unfold. You can’t do this because you don’t have time? Often, the feedback I get from people who tried this is the ability for them to sync up quickly with the energy in the room or family or situation is greatly improved, and they feel more joy from moment to moment too.

5 simple tools to high performance without burning out.

How often do you feel you take one step forward and fall 2 steps back?  

You may take on a next level role at work, and before you know it, you are skipping lunch, or you stop going to the gym after work, and you gain 10 lbs without knowing how.  

You may want to serve on a committee, or investing time to support your community with a cause that you care deeply about, but you end up feeling more tired around your partner or kids by evening.  

You want to be more present for your family and supporting them with day to day specifics during this COVID year, taking them to doctors appointments or helping them with groceries and chores, but you are now delayed with your work deadlines, and not feeling very good about yourself.   

High performance means succeeding beyond standard norms over the long term, while maintaining positive well-being and relationships.    

So often do I see this conflict come up, where consistently getting the results we want over and over at work seems to be at odds with also having good health and quality time spent with family.   We end up feeling depleted, and defeated.   

Here are 5 simple tools to get you succeeding consistently in all areas while maintaining wellbeing and nurturing important relationships in.

1. Set up baselines.  Know your starting point.

Doctors often recommend baseline labs to see how you are doing, and when repeating them each year, we get to monitor your progress, and based on the results, we get a sense on whether the lifestyle you’ve adopted in the last year has contributed positively or negatively to your health state.  

This is the same for your personal wellness as a whole.  In order to see how you are truly doing from week to week, month to month, and give yourselves direct feedback to your daily choices, it is important to have a baseline to measure against.   Our mind can be a tricky referee, especially if we tend to be self critical, so unless we follow a system to monitor progress, we might get discouraged quickly and also miss out on some key learning moments.    

So take out a pen, rate yourself the following 5 categories  on the scale of 1-10,  with ‘1′ being deficient, and ’10′ being the near perfect.  Then check back in every month, and see what comes up for you.  Try writing a definition next to each category that’s personal to you. And don’t forget to celebrate when you see the numbers going up.  If you see the numbers going down, be kind and acknowledge the barriers and patterns, and take time in learning about yourself in this area. Sometimes, simply giving attention to that area by awareness alone can be very powerful.

  • Health
  • Love Life
  • Family and Friends
  • Mission and Career
  • Spirituality / connect with your higher self or faith
  • Health

2. Creating intention triggers

It’s easy to fall off good habits when we are bombarded with new scenarios, stressful situations, back to back scheduling, or simply not keep the habit fresh in our minds.  So if you can pair an intention that is clear and inspires you to act or think as your best self, along with a daily physical routine you now are creating opportunities to renew those intentions often.  

For doctors, to prevent burn out, we learned that every time we twist the door knob when we enter the room for meeting a patient, we can trigger 3 words that represents how we want to show up in the appointment.   I used “empower, engage, and partnership”.  These 3 words guided me in the way I want to show up for myself and my patients.  

Now, take a moment, think about each time you click the “launch meeting” button when you enter a zoom meeting and begin your work day, or when you come home and walk through your front door frame as you leave behind your work day, what are 3 words that you want to guide you towards your best self?  Here are some of my favorite intention trigger words:

Confidence, joy, laughter, release, faith, authentic, ease, partnership, serve

3. Stack up your “whys”

Now, if you think keeping your weight off is simply because the number of the scale makes you unhappy, or a doctor once told you that 10,000 steps is the goal that you need to set for your health, most likely, you’re not going to run out the door to exercise, or change your diet.  That’s why it’s so important to state the reason that inspires you for the change you want clearly. For many, it is about loosing weight fitting into the wedding dress, or quitting smoking or drinking before getting pregnant, or having the energy to spend time as your kids are getting older and want to travel and explore the world with them together. Those are powerful reasons and inspirations, or you want to be a role model to your son as they are developing their own health issues. 

Write down ALL your whys.  Take a picture of them, put them on your phone, your bed side, your refrigerator. Use these reasons to take you away from your demotivation.

4. Schedule it to make it happen

How often do you miss a doctor’s appointment, or a meeting that’s scheduled on the phone? Most people are good about keeping appointments, but might not be as consistent in keeping promises to themselves around their own health practices. If you want to see it happen, schedule.  Start by scheduling ones that really energizes you.  For example, schedule a mental health day every 3 months, or schedule your vacations for the next year.  Or pick a clear goal that you want to work on, and put it in your schedule every week, and protect that slot like it’s something that you can’t reschedule.

I combined #3 and #4 and scheduled an intention trigger into my phone as an alarm every day at 6pm, which reminds me to bring joy to my home and family!

5. Protect your energy

Last and most important, energy is the fuel to all your endeavors in this life, and if you find that certain activities or commitments or relationships drain your energy, then you have to protect your energy at all cost.  It doesn’t mean that you eliminate those activities completely.  Simply become more clear when there is a source that has a negative effect on your energy, then you can create boundaries.  Such as, spending shorter amount of time each interaction.  or build your energy up ahead of time such as making sure you have good night sleep the day before, or having a good breakfast or meal before hand, or doing a mindfulness breathing exercise beforehand.   Or go for a walk after to regenerate your energy.   Sometimes, you can simply remember that “No.” is a complete sentence, and you can use it without completely articulating why.

Try these 5 tools and begin taking back control of your health and your energy.  Start somewhere, and share in comment what are some WHYS that motivate you to be the better version of yourself, and what are some tools you use already to protect your energy!

Sign up for my 14 Days to Health video series to boost your energy, recharge your health and improve your day to day wellbeing.

I’m a certified high performance coach. Email me at support@Onnalomd.com if you want to learn how to apply to work with me.

9 Detox tips to boost your energy and balance your hormones

Are you experiencing any hormone imbalance symptoms such as acne, headaches around your cycles, symptoms of estrogen dominance like breast tenderness, or feeling sluggish and moody, or struggle with high or low thyroid symptoms?  You might benefit from resetting your body and hormones with a 4 week detox.  It’s not all about shakes and diets, but these are  holistic approaches that address your environment and some key root causes that could cause the imbalances.

The total load is a total amount of stressors on your system at any one time.  Like a glass with yucky water.  It takes a certain amount to fill the glass and then, after a certain point, you put more in and it overflows, and symptoms show up.

When our detoxification system is overwhelmed, we start getting symptoms and get sick, but it may be years of accumulation of stress and toxins that gets you to that point.   These  total load can include:

  • Heavy metals like mercury, lead.
  • Pesticides and fertilizers
  • Food allergies, environmental allergies
  • Mold and mold toxins.
  • A poor diet like the Standard American diet
  • Mental, emotion and spiritual stress like isolation, loneliness, jealousy, anger 
  • Medications if unnecessary or overdosing.  We do need medications sometimes, but it’s important to evaluate our risk versus benefits taking them regularly.
  • Internal toxins like bacteria, fungi, yeast, parasites  in our gut
  • And Hormonal toxins and metabolic toxins  that we can’t eliminate efficiently from our system.

Who can benefit from a detox?

If you have been experiencing the symptoms below?

  • Low mood
  • Low energy
  • Brain fog
  • Mood swings
  • Poor sleep
  • Unrefreshed sleep
  • Breast tenderness
  • Irregular periods
  • Painful periods
  • Bloating
  • Hair loss
  • Acne
  • Dry skin
  • Weight gain
  • Stubborn weight
  • Muscles aches
  • Joint pain
  • Estrogen dominance
  • Bloating
  • Endometriosis

What are the key process of a detox?

Reduce your toxin load. Avoiding hormone disrupting compounds found in foods and our environment is also key to prevent interfering hormone signaling in our system.

Increase your ability to remove them from the system by regular bowel movements, and optimal urine output and sweating by increasing hydration.

And Improving the detoxification system in your body especially in your gut and liver.  That is where good quality nutrients usually from plant based whole foods come in.  Along with getting sufficient good quality, well sourced plant or animal protein as another key ingredient for the detoxification pathway. 

9 Detox Steps to Balance your hormone and boost your energy

1. Drink plenty of clean water.

Dilution is the best form of detoxification. Drink at least eight to ten glasses of filtered water a day as your baseline, then increase another 16 oz during a detox.

2. Keep your bowels moving. 

Your toxins are removed from the body through your bowel movements, so keep them moving at least once or twice a day.

If you can’t get going, even with increase vegetables and fruits in your diet, then you need some help and this can include taking two tablespoons of ground flax seeds, taking probiotics and extra magnesium capsules around 400mg  in the form of magnesium citrate. If you have any chronic diseases or problems you have to be careful about taking supplements, you should work with your doctor.Your toxins are removed from the body through your bowel movements, so keep them moving. 

3. Sweat.

You want to sweat lots at least three times a week, using a sauna, steam or detox bath (Epsom salt 1cup, baking soda 2tbsp).

4. Avoid external toxins

Reduce your environment and food exposures to common toxins.

Use https://www.ewg.org/skindeep/ to guide you on your personal care products.

Use https://www.ewg.org/consumer-guides to get consumer guides to your home cleaning products, seafood choice and water source guides. 

5. Improve your diet.

a) Eat organic produce and animal products as best as you can.

Use Dirty Dozen list and the Clean Fifteen list from Environment Work Groups.

b) Eat at least 8 – 10 servings of colorful fruits and vegetables daily

include some from each group every day, ideally in every meal:

  • Cruciferous vegetables: broccoli, collards, kale, cabbage, brussel sprouts, kohlrabi.
  • Dark leafy greens: arugula, turnip greens, basil, cilantro, dandelions, great for stir fry or smoothies.
  • Allium or the garlic family: garlic and onions, which help increase sulfur in the body and help detoxification.
  • Bile supporting vegetables that helps body bind to toxins better: bitter greens, dandelion greens, berries, beets, milk thistles.
  • High in Antioxidants and phytonutrients: Artichokes, apple, berries, pomegranate seeds, mandarins.  

c) Eat enough protein

Eat at least your body weight of Kg in gram of protein each day. (For example, if you are 75Kg, eat 75g of protein).

Your liver requires protein to run detox pathways in the form of amino acids.  Eat organic, pasture raised meat, or legumes, nuts and seeds. 

d) Choose healthy fats

Fats and oils from avocados, coconut, flaxseed, olives, and sesame seeds are great for detoxification.

Avocados are full of healthy dietary fiber, monounsaturated fat. And phytosterols that help with healthy function of the intestines and immune system.

Coconut oil contains medium-chain triglycerides that can provide energy sources to the gut and liver especially during detoxification

e) Avoid Toxins, Stimulants, sedatives

Sugar – can be inflammatory and stresses your hormones

Alcohol – such as caffeine and nicotine and try to reduce alcohol intake.

Inflammatory fats – Most polyunsaturated fats are chemically fragile, and can cause chronic inflammation. Avoid processed vegetable oils like peanut oil, soybean, and canola oils

Caffeine, Nicotine are also a burden to your liver system.

6. Consider Supplements for extra support

To improve the detoxification system in your body, especially in your gut and liver, we need good quality nutrients usually from whole foods and well sourced plant or animal protein, but sometimes supplements can move along the process especially if we have a high toxic load.

I use this detox kit in my practice and personally because of the high quality, non GMO, gluten free, food coloring free commitments. There is a Pea Protein option and a Bone Broth based option in my store.  I do this detox cleanse every 4-6 months to optimize my hormone and liver system, and it helps me lose any extra weight from inflammation.  Be sure to check with your doctor to see if these supplements are appropriate for you.

7. Exercise every day

Exercise can improve circulation and optimize the lymphatic system which is key for a good detoxification.

Move joyfully every day.

And focus on a mix of high intensity interval training, strength training, and aerobic exercises during the week.

8. Sleep at least 8 hours every night

Sleep is where your repair, recover and restore.

Check out these tips for a better sleep.

9. Manage your Stress

Relax deeply every day to get your nervous system into a state of calm, rest and relaxation.

Try this breathing meditation technique.  Practice them for 7-11 minute in the morning or before bed. Or use an app like Calm or Insight timer.

Try this recipe for its detox benefits!

A 2 minute Anti-Aging Habit

A 2 Minute Anti-Aging Habit

Sedentary behaviors, such as sitting all day, lead to increased risk of early death, heart disease, diabetes, and other health conditions.

Scientists from the University of Utah analyzed data collected from 3,626 men and women who participated in the 2003 – 2004 National Health and Nutrition Examination Survey (NHANES).  They found no benefit for people who replaced 2 minutes of sitting with standing.  However, trading 2 minutes of light intensity activity such as casual walking, gardening, cleaning, for every hour of sitting lowered the risk of death by 33%.

Next time you make an excuse to go for a stretch, a pee break, or distract yourself by weeding your balcony plants between emails- do it every hour and consider it for a good cause!

Share with us what 2 minutes of low intensity activity you have incorporated into your life for every hour of sitting!

Journal Reference: Srinivasan Beddhu, Guo Wei, Robin L. Marcus, Michel Chonchol, Tom Greene. Light-Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. CJASN, April 30, 2015 DOI: 10.2215/%u200BCJN.08410814

 

Fish & Mercury/PCB levels

Not-So-Fishy Fish Choices : A Chart for Mercury and PCB levels for Common Fish

This is a reference table to help us choose fish that has the highest Omega 3 fatty acids, along with the lowest toxic contaminants.

Looks like the winners are Anchovy, Herring, Mackerel and Wild salmons.

Omega-3 fatty acids and industrial contaminants in commonly eaten fish and shellfish.

Type EPA + DHA (mg/serving) (oz) EPA + DHA (mg/100 g) (3.5 oz) Mercury (µg/g) (ppm) PCBs (ng/g) (ppb)
Anchovy 1165 (2) 2055 < 0.05
Catfish, farmed 253 (5) 117 < 0.05 < 50
Cod, Atlantic 284 (6.3) 158 0.10
Fish burger (fast food) 337 (2.2) 546 < 0.05 8
Fish sticks, frozen 193 (3.2) 214 < 0.05
Halibut 740 (5.6) 465 0.25
Herring, Atlantic 1712 (3) 2014 < 0.05
Mackerel, Atlantic 1059 (3.1) 1203 0.05
Mackerel, King 618 (5.4) 401 0.73
Mahimahi 221 (5.6) 139 0.15
Pollock, Alaskan 281 (2.1) 468 < 0.05
Salmon, farmed 4504 (6) 2648 < 0.05 15–51
Salmon, wild 1774 (6) 1043 < 0.05 0.5–5
Sardines 556 (2) 982 < 0.05 22–57
Shark 583 (3) 689 0.99
Snapper 546 (6) 321 0.19
Swordfish 868 (3.7) 819 0.98
Trout 581 (2.2) 935 0.07 11
Tuna (light/skipjack) 228 (3) 270 0.12 45
Tuna (white/albacore) 733 (3) 862 0.35 100
Clams 241 (3) 284 < 0.05 2–3
Crab 351 (3) 413 0.09 6
Lobster 71 (3) 84 0.31
Mussels 665 (3) 782 < 0.15 0.8–7
Oysters 585 (3) 688 < 0.05 0.8–17
Scallops 310 (3) 365 < 0.05
Shrimp 267 (3) 315 < 0.05 0.2–2

DHA: Docosahexaenoic acid; EPA: Eicosapentaenoic acid; PCB: Polychlorinated biphenyls; ppb: Parts per billion; ppm: Parts per million.

Reference: Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA296(15), 1885–1899 (2006).

How does EMF radiation impact your health?

DID YOU KNOW? The average levels of “ambient electrosmog” in the microwave radiation range (cell phones,wifi, Bluetooth) has increased by
1,000,000,000,000,000,000-fold (a quintillion) in the last 100 years.1

Is EMF safe?

When 2G started in 1996, there were only 17,000 antennas built in the U.S; now with 4G, 210,000 antennas have been built in 2016. With the development of 5G, the estimated projection is for 13 million+ antennas built by 2025. So, what do we know about EMF’s impact on our health?2

Based on the mini-course Electrosmog Rx I recently took from Nick Pineault, an investigative health journalist, author of the New York Time’s Bestseller “Non Tin Foil Guide to EMFs.” Here’s what I’ve learned: we don’t have enough data to prove it’s safe for it to become so widespread in our environment.

4 Reasons EMF isn’t safe

  1. Currently EMF is classified as a 2B Carcinogen “Possible Carcinogen” by the World Health Organization (WHO).  Several scientists who were on the international committee looking at the available science at the time are now recommending EMF to be reclassified as a Class 2A or 1 carcinogen, like asbestos or smoking. 3,4,5
  2. New technologies such as 5G networks has NO biological studies to prove their safety.6
  3. EMF safety standards are from 19967, and based on short-term exposure to 1 device.
  4. According to the most conservative estimates of independent EMF researchers, at least 35% of the population suffers from “mild to moderate” symptoms of electro-sensitivity, including fatigue, sleep disturbance, headaches, difficulty concentrating, depression, memory loss, hearing disruptions, skin problems, and cardiovascular issues.8

5 Reasons Children are More At Risk

  1. Exposing your unborn fetus to cell phone EMFs might increase the risk of behavioral problems in your future child.9
  2. EMF’s affect 4 aspects of children’s brain development.10
  3. Children’s heads will absorb up to 2X the radiation compared to adults. Their bone marrow can absorb up to 10X more. 11
  4. Teens who use a cell phone before 20 years old see their risks of brain cancer rise 500%.12
  5. EMF’s are linked with depression, anxiety and many mental health problems that have reached epidemic levels in
    teenagers.13

What’s the proposed mechanism of harm from EMF?

Each one of the trillions of cells in your body has microscopic channels in its membrane which allows calcium and other minerals to flow in and out of the cell. They are called “VGCCs”, short for “Voltage-Gated Calcium Channels”.

When a foreign EMF signal (such as a cell phone signal)
hits the cell, it literally causes the doors of these calcium channels to stay stuck open — allowing excessive calcium to flow into the cell starting a few
second after exposure.14

Calcium is usually a healthy mineral for the human body. But in this particular situation, the cell receives an “overdose” of calcium — leading to a laundry list of consequences.  From damaging cellular DNA strands, oxidative stress, breaking down blood brain barrier, male/ female infertility, depression, neuropsychiatric symptoms, melatonin depletion, and sleep disruptions to hormonal disruptions.

What are the top 10 most common EMF Related Symptoms?

  1. Fatigue
  2. Sleep disturbance
  3. Headaches
  4. Brain fog
  5. Depression / Anxiety
  6. Memory loss
  7. Visual Disruptions / Light sensitivity
  8. Skin Problems
  9. Heart Palpitations
  10. Dizziness17

What can I do right away?

Take these Action Steps:

  1. Start paying attention to how you feel in different environments – at home, work, public locations, or on vacation.
  2. Try to identify sources of EMF’s (cell phone, wifi router, bluetooth devices, etc) and create distance and reduce time exposed to them.
  3. Take the 5-day cell phone challenge:
    • Put your phone on “Airplane mode” when you carry it on your body, at night, or keep it outside of your bedroom when you sleep.
    • Keep 1 foot distance between you and your cell phone when you use it.  Use speaker phone or ear buds, instead of bluetooth enabled device.
    • Then pay attention to how you are feeling.  Sleep? Energy? Concentration? Pain levels?

Or stick one of these small shields to your phone or wifi router to reduce EMF emission: the Aires Shield Pro and carry the Aires Defender Infinity in your wallet. (Use code: onnalomd to get a 10% discount!)

Are you ready to give your health a full 360 degree evaluation and make changes that can optimize your life’s potential? Check out our Happy Health Essentials Program, and schedule a free consult with us!

Download this educational guide to share with friends and family.

References:

  1. https://s3.amazonaws.com/esrx1811/philips-lamburn-EMF-RFexposure-graph-v8.jpg
  2. https://www.sciencedirect.com/science/article/pii/S0013935118303475
  3. https://www.nytimes.com/1996/05/27/business/wireless-systems-put-out-theirantennas.html
  4. https://www.statisticbrain.com/cell-phone-tower-statistics/
  5. https://www.smallcellforum.org/press-releases/market-status-apac-north-americalead-network-densification-2021/
  6. https://takebackyourpower.net/senate-hearing-wireless-industry-confesses-no-studiesshowing-5g-safety/
  7. https://transition.fcc.gov/Bureaus/Engineering_Technology/Orders/1996/fcc96326.pdf
  8. https://www.ncbi.nlm.nih.gov/pubmed/24192494
  9. https://www.ncbi.nlm.nih.gov/pubmed/21138897
  10. https://www.ncbi.nlm.nih.gov/pubmed/23095687
  11. https://www.ncbi.nlm.nih.gov/pubmed/19660672
  12. https://www.sciencedirect.com/science/article/pii/S0891061815000599
  13. https://www.ncbi.nlm.nih.gov/pubmed/21999884
  14. https://onlinelibrary.wiley.com/doi/abs/10.1002/cjce.5450790428
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2762251/
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3780531
  17. Book Black on White: Voices and Witnesses about electro-hypersensitivity by Rigmor Granlund-Lind and John Lind, who share the top symptoms experienced by hundreds of Swedish sufferers of electro hypersensitivity (EHS).
  18. Electrosmog Rx course material from Nick Pinneault

Yummy Pumpkin Seed Hummus

Here’s a fabulous variation to a snack loaded with healthy fats and protein, courtesy of our resident health coach / chef Kim Baur. ENJOY!!

Equipment

  •  Food processor
  •  Spatula
  •  Citrus juicer
  •  Small skillet (not coated)

Ingredients

  • 1 15 oz can of chickpeas, rinse the liquid
  • Juice of 2 lemons (or 1⁄4 cup)
  • 2 Tbsp olive oil
  • 2 heaping Tbsp tahini sauce
  • 1 cup raw pumpkin seeds
  • 1⁄2 small jalapeno, seeded and chopped
  • 1 clove garlic, chopped
  • 1⁄4 teaspoon ground cumin
  • Pinch of cayenne pepper
  • 1 teaspoon pink himalayan salt

Method

  1. Lightly toast the seeds in the skillet over medium heat.
  2. In the food processor, combine all ingredients and blend until smooth.

Notes

  • You will need to scrape the sides of your food processor bowl several times, or add a
    little more lemon juice or water if desired.

 

by Kim Baur www.steppingstone-wellness.com

What’s next after a Marie Kondo style decluttering? Top 10 tip for a Non-Toxic Home make over

There’s been such hype since Marie Kondo is on netflix on teaching people how to find joy in decluttering our home from non-joyful items.   It’s personally helped me create both physical and mental space in prioritize what’s special to honor in my own home.

In honor the theme of building a happy, healthy non toxic home, here’s a guide to share.  Also a Youtube video of a webinar I did recently that breaks it all down.  Enjoy!

Top 10 areas for Decreasing Toxic Exposures in you home.

Certain chemicals applied to your skin or in the air can be absorbed by your body and may cause harm to your cells and organ systems. They can cause inflammation and increase the body’s production of free radicals, thus increasing your likelihood of developing chronic health problems.

1. Food

  1. Shift your food purchases and consumption to organic when possible. It is most important to use organic dairy products (milk, cheese, yogurt, ice cream, etc.) Free-range meats and eggs are desirable to purchase as organic. Minimize the use of large fish (swordfish, tuna, etc.) as they are higher in mercury.
  2. Purchase organic strawberries and apples, and refer to the Environmental Working Group or Consumer Reports websites to stay current about which fruits and veggies are most important to eat organic.

2. Products

  1. Purchase the most natural cleaning and other household products you can find
  2. Avoid spraying pesticides or herbicides in your home or your property.
  3. For hair products (including shampoo and colors) look for products without alcohol, sodium lauryl sulfate, paraben, phthalate or other petrochemicals. Check your local yellow pages and magazines to see if there is an environmentally oriented hair salon in your area. Use Hair wax instead of hairspray.
  4. Avoid using hair sprays.
  5. Avoid perfumes or other skin or hair care products that use synthetic fragrances.

3. Skin Care and Makeup

  1. Use low-toxin makeup and skin creams (avoid products with: phthalates, parabens, propylene glycol, alcohols and fragrances). In general, skin care products from health food stores without the above ingredients are a safer bet.
  2. Consider using antioxidant creams on your skin: low solvent products with CoQ10 and Vitamin C. Antiperspirants and Deodorant
  3. Avoid aluminum-containing antiperspirants and antacids. Since virtually all antiperspirants contain aluminum, it may be advisable to minimize or discontinue use.
  4. Use natural make-up (sold at Whole Foods, Bare Escentuals®, 100% Pure®) www.100percentpure.com
  5. Use natural body lotion or cream, may also use coconut oil or shea butter as a moisturizer

4. Water

  1. Water can have many toxins and thus regular consumption of unfiltered water can significantly contribute to the toxic load of your body. Water quality will vary from city to city but in general it is better to filter tap water with a multi-stage carbon filter or reverse osmosis filter.
  2. Try to avoid bottled water in soft plastic containers as the plastics often leach into the water. Minimize the use of plastic water bottles that have been in a hot car. Minimize the use of camel-back type plastic water containers. Mineral waters in glass bottles are generally safe.
  3. Drink approximately 6-8 glasses of water or healthy liquids each day. Use glass when possible.
  4. Filter shower water in order to limit your exposure to chlorinated hydrocarbons.

5. Plastics

  1. Plastics can disrupt hormones in your body. Avoid plastic bottles and containers with the numbers 3, 6 and 7 on the bottom. These are most likely to leach plastics into the food, juice or water that they contain.
  2. Buy juices and water in glass containers when possible. Avoid PVCs.
  3. Do not microwave in plastic containers. Minimize washing plastic containers in the dishwasher under high heat.
  4. Minimize the use of cling wraps; try to use paper wraps.

6. Dental Care

  1. Avoid mercury amalgam fillings.
  2. Get second opinions on root canals.
  3. Pick a dentist who is aware of healthy choices for the mouth perhaps a more holistic or biologically oriented dentist who does not place new mercury fillings.
  4. Pick a non flouride toothpaste.  Use water pik, xylitol mouth rinse, and a xylitol toothpaste. Optimize your mouth and gut microbiome can also improve your oral health.

7. Home

  1. Use only green and low-VOC (volatile organic compounds) products in a remodel or a new home. Avoid furniture with particle board or buy used furniture that has had a chance to “off gas.” Let a new car off gas by keeping the windows open.
  2. Use an air filter such as a HEPA filter with a charcoal filter to clean the debris in the air.
  3. Minimize the amount of regular carpet in your home, or use natural carpets.
  4. Avoid using pesticides in your house.
  5. Take off shoes at the door to decrease indoor chemicals and pesticides.
  6. Change the filter on your furnace every 3 months, using the best allergy furnace filter you can find.  

8. Electromagnetic Fields / EMF

  1. If you have headaches or regional pain, decrease exposure to low-level electromagnetic fields.
  2. Minimize cell phone use.  Avoid putting cell phone in your breast or pant pockets
  3. Minimize your use of portable phones at home and shift to corded phone.
  4. Take the clock radio away from the head of your bed.
  5. Get the fields measured in a potential new car before you buy it. (www.ewg.org)
  6. Use this awesome hot logic minioven to heat your food to go instead of a microwave.

9. Home and Personal Care Products to avoid

  1. Chemical based cleaning products (disinfectants, bleaches, oven and drain cleaners, furniture polish, floor wax, window cleaners, etc).
  2. Mothballs, incense and commercially available scented candles
  3. Tap Water
  4. Chemical air fresheners
  5. Hairspray Nail Polish
  6. Perfume (use essential oils instead)
  7. Make-up containing chemicals
  8. Chemical soaps, body wash, lotions, creams
  9. Aluminum based antiperspirantsur Household Product Recommendations

10. Try these products instead

  1. Purchase a household water purification system (both for drinking and showering) www.aquasana.com
  2. Consider purchasing an air purification system. Change your air filters regularly Make or purchase chemical free cleaning products.
  3. Diffuse essential oils as your air freshener
  4. Diffuse essential oils as your air freshener

 

 

Women’s Health – Take Action

Have you struggled with your hormones? If so, you are not alone.

Functional health is a much more personal approach to healthcare. It ensures that each patient is treated according to their specific needs and imbalances individually, rather than treated as a diagnosis.

Aiming to return the body and mind to optimum balance and functionality, functional healthcare can often prove the most preferable route for women to embark upon to solve their health issues.

Functional healthcare can help with things such as:

  • Chronic Fatigue
  • Migraine Headaches
  • Anxiety and Depression
  • Insomnia and Sleep Disorders
  • Digestive Issues
  • Obesity and Weight Management
  • Hormonal Imbalances
  • Menopause
  • PMS (Premenstrual Syndrome)
  • Fertility Problems
  • Postpartum Issues

How Does it Work?

By using all natural methods and personalized care, functional healthcare aims to enable patients to not only cure their ailments but get to the root cause of them as well. Whether it be herbal medicine, nutritional therapy, or stress management, functional medicine techniques can greatly reduce the severity of many health complications and by doing so help to prevent them from progressing further.

Becoming better aware of your health issues and their potential causes, triggers, and treatments is a part of how functional medicine helps you to heal yourself and STAY healed. Getting to know all aspects of your health issue and implementing positive change to avoid them worsening cultivates awareness both in your body and in your mind in order to achieve optimum health.

Boosting hormonal function is vital in overall physical and mental health, Estrogen, in particular, is associated with the proper functioning of the female reproductive system, among many other benefits.

Try these foods for healthy hormones:

  • Seeds: flax seeds and sesame seeds
  • Fruit: apricots, oranges, strawberries, and peaches
  • Vegetables: yams, carrots, alfalfa sprouts, kale, and celery
  • Soy products: tofu, miso soup, soy and yogurt
  • Dark rye bread
  • Legumes: lentils, peas, and pinto beans
  • Olives and olive oil
  • Chickpeas

Including these foods in your diet will help women lower their risk of developing hormonal imbalances!

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