Fresh & fruity

As we gradually move into the warmer months, outdoor markets are springing to life with whole foods! I love spring & summer fruits. So, here are the nutritional and juicing benefits of ten of my favorites:

APPLE contains beta-carotene, B vitamins, vitamin C and potassium, and as much as 5 grams of fiber (per apple). No need to peel or core for juicing. An ideal blend with most other fruits and vegetables, adding a natural sweetness.

CELERY is not a fruit but since it's a delightful addition to fruit juices, I had to include it. It benefits the complexion and maintains healthy blood pressure. For a nutritious, tasty juice, try celery with carrots and apples. A little goes a long way. Essential oil of celery can stimulate the uterus in pregnancy, but eating or juicing is safe.

ORANGE is loaded with vitamin C and is an excellent energy booster. Unless organic, always peel oranges (and other citrus fruits) before juicing since the skins tend to be waxed to preserve them.
BEETROOT is an extremely effective blood and kidney purifier. It is terrific when combined with other vegetables such as celery, carrots, spinach and cucumber. Wash the leafy tops and include them in fresh juices.

PINEAPPLE contains the enzyme bromelain which breaks down protein. Assists with sinus congestion, treat urinary tract infections, assist with sleeping problems, and is often used as an anti-inflammatory treatment for arthritis sufferers.

BANANAS are a rich source of potassium, an essential mineral for muscle and nerve function. This fiber-rich food contains natural sugars making the it perfect for smoothies or as a simple snack. Bananas contain trytophan, a protein that the body converts into serotonin which improves relaxation and mood. Unripe bananas can cause intestinal gas.

GRAPES are another excellent source of potassium. Red and black varieties contain vital antioxidants. Blend with pineapples juice before bedtime to induce sleep.

TOMATO is a useful source of vitamins C and E. When cooked, tomatoes yield high levels of lycopene which is believed to help fight against cardiovascular disease. Those with recurrent mouth ulcers and eczema should probably avoid tomatoes.

WATERMELON is high in potassium which helps maintain blood-pressure, as well as vitamin C and beta-carotene, both of which are powerful antioxidants. Watermelon's a high water content is believed to stimulate kidney function and lower the risk of developing kidney stones. Contains a high level of naturally-occuring sugars.

LEMON is a good palate and liver cleanser. It is powerful. so a little goes a long way. For a refreshing lemonade, juice 1 lemon with four apples. Yum! (Lemon is great for cleaning everything from cutting boards to furniture to!)

Seasonal allergies: complimentary care

“It's bizarre that the produce manager is more important to my children's health than the pediatrician.” ~Meryl Streep

Aromatherapy

Essential oils are the extracted aromatic essence of common and rare plants, namely trees, fruits, flowers, and herbs. More than 150 essential oils are known to have been extracted, each with its own unique scent and healing property.

Essential oils act within the body pharmacologically (like drugs but safer), physiologically (benefit, stimulate, or adapt to specific systems), and psychologically (triggering a brain response). 

Although essential oils are generally considered safe for home treatment, you should consult a qualified health practitioner if you are pregnant, use homeopathic remedies, have a chronic illness like high blood pressure or a serious health problem like epilepsy, are undergoing psychiatric treatment, or plan to use with babies or young children.

The aromatherapy benefits of essential oils are easy to obtain at home in a variety of ways. Oils can be added to baths, massage oils, steam inhalation, body and skin care products, mouthwashes, and compresses. Sometimes essential oils are enjoyed simply for their fragrance.

Essential oils that are helpful with hay fever include:

• Cypress is an antispasmodic that is often used as a throat gargle. Several drops added to a vaporizer relaxes tense muscles and prevents coughing spasms.

• Eucalyptus’ reputation as a powerful antiseptic, anti-inflammatory and decongestant, accounts for its use in the treatment of colds, coughs, sinusitis and infections. It has a calming effect and ability to open aid breathing.

• Lavender, well known for its calming and relaxing properties, can be massaged into the chest to reduce spasms. Some hay fever or asthma sufferers may be allergic to lavender.

• Peppermint’s uplifting and invigorating characteristics open up passages that ease breathing.

• Roman Chamomile is calming and soothing to the nervous system, helps prevent spasms, and induces sleep. A few drops in a vaporizer or sprinkled on a light bulb is even gentle enough for children. Should not be used in the first trimester of pregnancy.

Tip: Drinking a glass of lemon water (juice of ½ a lemon or a few drops of lemon oil in a glass of warm water) first thing in the morning can regulate blood pressure, reduce phlegm, relieve indigestion, purify the blood and flush toxins from the body. Drink up!

Homeopathy
Contrary to allopathic medicine, homeopathy is based on the philosophy that minute doses of a substance that produces symptoms similar to the illness, triggers the body’s immune defenses. This is poplary known as the principle of “like cures like”. Although Samuel Hahnemann, an 18th century German physician, is credited with developing homeopathy as we know it today, it was Hippocrates (“the father of medicine”) who initially understood the philosophy.

Homeopathy follows a methodology that considers the individual’s (a) specific symptoms, (b) reaction to sickness, and (c) ability to heal for determining diagnosis and treatment.

An unusual aspect of homeopathy is that many of the substances used in remedies would be harmful if taken in their basic form. Remedies are diluted, however, and developed from plant, animal, and mineral origins and include snake venom, homey bees, coffee, and copper.

Although many doctors remain skeptical about its effectiveness, the value of homeopathy is proven by its worldwide popularity as a safe and effective treatment for many problems.

Euphrasia, the homeopathic version of eyebright, has been used since 1305 as a treatment for sore, watery, irritated eyes associated with hay fever sufferers.

Ayurveda
Ayurveda is a holistic system of medicine based on the philosophy that each person is uniquely individual, and that illness impacts the body and mind collectively. As the traditional medicine of Indian for more than 5000 years, Ayurveda is the oldest recorded medicine known to mankind.

Ayurvedic healing may incorporate the use of herbs, nutrition, cleansing, acupressure massage, breathing, yoga, Sanskrit and astrology. According to ayurvedic practitioner, Rose Parsad, “In Ayurveda, we usually start looking to why the allergy has occurred rather than at the symptom by itself!”

Acupuncture & Oriental Medicine
If you would like to go deeper than treating the symptoms, acupuncture or Oriental Medicine (OM) may be a great place to start.

Acupuncture looks at the flow of energy or “qi” through the body’s pathways. From this view, blockages in the body’s energy stream result in disease. Tiny needles are placed along the pathways to balance qi.

Oriental Medicine is concerned with the internal and external causes of disease rather than the symptoms. An emphasis is placed on rebalancing qi using any number of treatments including the use of herbs, moxibustion, breathing, cupping and nutrition.

Neti Pot
The neti pot, the cousin of the old-time nasal syringe, is a form of nasal irrigation that has gained tremendous popularity over the past few yours. Neti pots are fabulous for clearing and soothing clogged and irritated nasal passages. 

Rather than trying to explain how to use a neti pot, here's a video ...

Featured Spice: Fenugreek

Recently I was treated to a delicious Indian dinner. As I savored the flavors, I recalled that many years ago, back when I was still living in New York City, friends invited me to come along to visit a family living in a small town outside of Philadelphia. That visit turned out to be the start of several long and dear relationships.

Besides the fun and camaraderie of the gathering of women, what I remember most is the food. We spent most of the day in the kitchen – rinsing, snapping, chopping, dicing, stirring while laughing and sharing life stories. During the preparation I was introduced, for the very first time, to fenugreek – an herb used for medicinal and culinary purposes dating back at least as far as ancient Egypt. I would later learn much more about this amazing herb, but on that sweltering summer day, in a tiny row house kitchen filled with amazing sisters, I learned of the subtle culinary power of the herb with the funny-sounding name.

Fenugreek seeds and ground spice. Credit: © Can Stock Photo Inc. /rexkrr

After that day it would be many years before I would use fenugreek again or even think of it. Then while shopping in a Mediterranean market, I came across the powder and recalled all of the sensations of that prior experience. That night I recreated the flavor with some delicately cooked black beans … and was hooked. Even as I expanded my use of the herb to stews, soups and curries, the health benefits of fenugreek eluded me until just a few years ago.

During a discussion about culinary herbs and spices, I mentioned to a (healthy) client how I was introduced to fenugreek and how it had become a staple in my pantry. Unbeknownst to me, she began experimenting, cooking with the herb on her own, and also came to love it. Several months later, she excited shared medical test results showing that her cholesterol levels had normalized. Best of all, her doctor supported her!

Fenugreek has numerous benefits, which include:
• Anti-diabetic properties that lower blood sugar levels by slowing sugar absorption
• Lowers blood cholesterol
• Useful in reducing fever and menstrual cramps
• Calms inflammation of the stomach and intestines
• Contain mucilaginous fiber that has slight a laxative effect (digestive aid)
• Contains soluble fiber that aids in weight control
• Used to treat various respiratory ailments
• Excellent for inducing lactation – increases breastmilk supply

Fenugreek is a commonly used ingredient in curries, chutneys, and traditional medicines of India, China, Northern Africa and the Mediterranean. Used as both as an herb (leaves) and a spice (seeds), the most commonly eaten part of the fenugreek plant is the seed which can be crushed or ground and roasted and added to foods easily. The leaves are high in iron. Fenugreek can be sprouted, eaten in salads, and is often used to add maple flavoring to artificial maple syrup, candies and even cattle feed.

PRECAUTION

Note that there is a significant difference between using fenugreek as a food product (i.e. seasoning, etc) and using it as a dietary supplement (encapsulated). I advocate using fenugreek as a food product in recommended (safe) quantities in the presence of good health.

However, you should note:

Fenugreek is part of the peanut and chickpea family. If you are allergic or sensitive to these foods, you may have similar reactions with fenugreek. Consult your doctor.

Asthmatics should be careful to avoid inhaling the powder as it has been reported that doing do may worsen asthma symptoms.

If you have bleeding disorders, ulcers, take blood thinners or have diabetes, consult a physician before using fenugreek.

If you have a medical condition, are on medications, pregnant or breastfeeding, you should consult with your medical doctor before using fenugreek or any other herbs.

Further information on precautions can be found at WebMD, MedHelp.

Seasonal allergies: the honeybee connection

"If bees were to disappear, [we] would only have a few years to live." ~ Albert Einstein

© Can Stock Photo Inc. / rssfhs

For centuries, humans have believed that there are health benefits in bee nectar. This unique substance is mentioned extensively in the Bible and the Quran as both precious and powerful. Honey's antibacterial, anti-inflammatory, and analgesic properties found favor in ancient Egyptian, Greek and Roman civilizations as a home remedy for wounds and ulcers. Native Americans used honey to heal bee stings and cuts, as a facial, and to soothe burns and sore throats. In clinical studies, honey has shown promise in treating the prostate in Western Europe, and has been found to promote healing of other ailments when conventional treatments have failed.

Many swear by honey and other bee products as a natural remedy for pollen allergies. The belief is based on the theory that bees collect pollen from local flowers that cause allergies, so small amounts of the pollen, ingested regularly from honey, bee pollen, propolis or royal jelly, helps the body build up a tolerance to those local pollens.

Honey

According to the National Honey Board (NHB), honey “contains a wide array of vitamins, minerals, amino acids, and antioxidants”. Regarding free radicals, the NHB says, "In general, darker honey varietals have been shown to be higher in antioxidant content than lighter honeys. Additionally, honey has been reported to exert anti-inflammatory effects, according to the U.S. National Institutes of Health."

Honey colors and flavors vary depending on the flowers visited. Colors run the gamut and it's not uncommon to find amber, red, brown and even black honeys on the market. Clover and alfalfa are most commonly sold yet many flavors, even specialty ones like lavender, exist. Darker colored honeys typically have a deeper flavor.

Additionally, honey is sold in several forms, including:

• Comb - the original form with the edible honeycomb intact

• Liquid - extracted from the honeycomb using centrifuge and filters to remove comb and pollen particles, resulting in a transluscent

• Natural crystallized - a semi-solid or granulated suspension

• Creamed - a spreadable combination of liquid and crystallized honeys, also called, 'whipped' and 'cremed'

• Raw - unheated, unpasteurized, unclarified, and unfiltered

Whatever form you choose, be sure to obtain honey from hives in your local vicinity - within 30 miles of where you live is good - for the best allergy relief results. Swallow a spoonful of honey as is or to mix with warm water or tea to soothe the throat, cough or inflammation. 

Bee pollen

Bee pollen is the male reproductive seed of the flower that is gathered, mixed with the bees digestive enzymes, and stored on the hind legs of the honeybee. Later, the pollen is collected in traps at the entrance to the hive.

Bee pollen is low in calories but rich in proteins, amino acids, essential fats, oils and sugars and contains some trace minerals and enzymes. Although pollen is consumed in small quantities that do not meet the daily requirements, it is beneficial for adding essential nutrients to an insufficient diet.

Like other protein rich foods, fresh pollen loses its nutritional value within a few days when stored at room temperature, so it is usually dried. Even though dried pollen is sensitive to sunlight, its shelf life can be extended for several months by storing at room temperature in a dark glass container or cool dark place. When stored properly, bee pollen obtained at the end of the farmer's market season (usually October) may last through the winter.

Bee pollen is antibacterial, antiviral, and rejuvenating. The pellets have a slightly nutty flavor and can easily be chewed as is or added to smoothies, applesauce, or yogurt. Start with a small amount and increase gradually as desired. It's advised to begin eating bee pollen in the fall or at least several weeks prior to allergy season for the best results.

Propolis

Propolis is a "sticky glue" formed from tree resins that are chewed and mixed with bee saliva. Propolis has so many benefits for health that it is considered a natural cure by the World Health Organization (WHO). Propolis actually protects bees from disease and climatic stresses. It is primarily used in healing ointments for its antifungal, antibacterial, anti-inflammatory, antioxidant, and antiviral applications. 

It is often used as a sore throat gargle or a rinse for irritated eyes.

Royal jelly extract

Royal jelly (referred to as "bee's milk") is the partially fermented pollen-honey mixture produced by the salivary glands of worker bees (nurses). This pale, creamy substance is fed to young bee larvae and to the queen bee who lives off of it exclusively throughout her adult life. Quite naturally, this rare product is highly sought after for inclusion in beauty and reproductive health products and can be rather expensive.

Royal jelly contains vitamins B5, B6, and fatty acids in high concentrations along with water, sugars, amino acids, minerals, enzymes, and 10-HDA which is reported to be useful in treating problems resulting from tissue deficiency and frailty, as well as menopause, high cholesterol, colds, allergies, poor digestion and stress. 

Things to know

• Bee pollen and royal jelly have mistakenly been called "the perfect food" by product marketers. It is important to remember that bees have very different nutritional needs from humans. Also no one food is 'perfect' for everyone, nor does any one food source contain 100% of the nutrients needed by the human body.

• Bee pollen can be contaminated by mold, cleaning of hive debris, collections from chemically treated flowers, and colony disease treatments which decrease its nutritional importance. Likewise, since its high water content (67%) poses a contamination risk for royal jelly, some companies use chemical preservatives to ensure safety. Therefore, it is important to know the source of your product is both reputable and chemical free.

• Larger retail markets often carry bee products from outside the local or regional area. These are fine for sweetening, poultices, etc but for seasonal allergy purposes, local pollen is recommended.

• Farms and farmer's markets are an excellent source as you can ask farmers directly about their methods and quality. Food coops are another option as they access and support mostly local beekeepers.

Did you know?

The bee population is decreasing rapidly. According to the Food and Agriculture Organization of the United Nations (FAO) the declining bee populations pose threat to global food security and nutrition! Aside from the potential extinction of yet another species, bees play a critical role in the human food supply. Nearly 1/3 of our foods rely on honeybees for pollination. The threat of extinction, therefore, places our food supply at risk. In the earlier mentioned survey, Bernard Vallat, the Director General for the World Organization for Animal Health stated, "Bees contribute to global food security, and their extinction would represent a terrible biological disaster." The US Dept of Agriculture has updates on Colony Collapse Disorder (CCD) and honeybee survival. 

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CAUTION: This content is provided for informational purposes only. Be sure to consult with a physician or primary health practitioner before adding any supplements to your normal diet. Anyone with a known allergy to bees stings and honey should avoid use of bee products in general as there is a possibility of producing an anaphylactic response which could have serious consequences.

Nature As Medicine

I went for a power walk today. It was cold and damp after the low temps, cloudiness and rainfall of the past two days. I didn't really want to go but knew I needed to. So I did.

Somewhere between my pounding heart and burning gluts, I realized how much I crave this environment that naturally and simultaneously pushes my body to new heights, feeds my senses, clears my head, and calms my soul. It's the ultimate in stress reduction. And being present in nature opens the spirit to deep inner healing and inspiration. 

The peacefulness of the fog slowly lifting off the still lake, the beautiful carpet of bright green moss, the sweet aroma of randomly fallen trees, the rhythmic crunch of gravel beneath my feet, the silence of birds gliding effortlessly on the crisp air overhead, the energetic sound of water gushing through the dam, and the fresh scent of woods and earth stinging my nostrils are experiences absent at even the best of gyms, health clubs and fitness centers. 

So, I began thinking about why I don't come here regularly or exercise consistently. Ultimately, it comes down to:

FEAR. Not wanting to make the commitment to being physical. Even though my body screams (literally) to be fed in this way, I tend to live mostly in my head. 

LACK OF MOTIVATION. For me, this one comes from never having to be physical to maintain my health. For too long I've been 'getting by' on my good genes. Weight hasn't been an issue. Flexibility and mobility have been stellar. Stress has been manageable. Until now. Aging comes with a whole new set of rules.

PROCRASTINATION. Being too lazy to make physical fitness a part of my routine, always putting off exercise until 'tomorrow', distracting myself with more important” tasks and convincing myself that taking care of self in one isolated area (like eating well) is good enough. 

COMPLACENCY. The lull of satisfaction with the status quo is probably the worst. The danger is that there can be serious consequences (actual dangers and deficiencies) that become unavoidable, even if one is unaware. Often I know know I'm settling but allow fear, lack of motivation and procrastination to paralyze me.

As a health coach, I know all too well how important regular movement, centering and stress reduction are to health and well-being. So here are 3 things I am doing to strengthen this part of my self care ...

• I acknowledge that consistent fitness is a challenge for me

• I am replacing excuses with action (read that: Just Do It)

• I am working with a health coach for support and accountability

What are 3 things you know you could do for yourself today?

Self-Healing

Sitting here, sipping an herbal tea blend, serenaded by the glorious chatter of birds at the start of another beautiful summer morning, and reflecting on the tremendous personal transitions that have occurred over the first half of this year. All sorts of transitions. 

And as disruptive as transitions can be, at their core they nudge at personal transformation, a unique invitation to go deep and do the inner work required to shift, grow and flourish in the newly created reality. Healing.

But healing requires stillness, feeling, praying and breathing through the adjustments that come with change. When we ignore and ‘power through’ transitions, we are at risk of becoming stuck. Literally. Pain, stiffness, indifference, depression, anxiety, doubt, loss of joy, and isolation are stuck indicators. 

The summer season signifies the transition from slower (yin) energy to active (yang) energy, from inner reflection to outward experiences. It’s the season of graduations and weddings, vacations and impromptu activities. Quite naturally, constant sunshine and warmer temperatures translate to more social interactions, being out and about, and a tendency to shun planning, routine, and structure.

High activity can, however, serve as a distraction from the inner self work. Even in the midst of sun and fun, we must find quiet moments to rest, meditate, move and care for self in order to relieve stress and create pathways for emotional accountability and healing.

To help you maintain your self care, and to facilitate any healing you are working towards, I’ve turned to a few dedicated, holistic colleagues to share their tips for summer wellness ...

Tasha Edwards, The Hip Healthy Chick - FB | IG | Twitter

Summer can have us feeling light, easy and social. It’s usually when we break from the normal and vacation and stay out enjoying the late sunshine. Often times we forget about our exercise routine.

It is so important to keep up with some type of physical activity. Whether it is a nice, walk with friends, a few laps in the pool, a weekend yoga class or an at-home Pilates routine, it is vital to our overall wellness to not get so far away from taking care of our bodies that we enter into Fall with the promise to do better, only to fall prey to Halloween candy, Thanksgiving meals and Christmas celebrations.

For your heart’s sake, stay active during the summer.

Rhonda Kuykendall-Jabari, Advanced Reiki Practitioner at Wellness Uprising - FB | IG

As a lifetime allergy sufferer, I have mixed feelings about summer. I love the sun shining on my body, brightly colored clothes, and lounging at the beach or park. I HATE the tingling nose, watery eyes, scratchy that, stuffiness and post nasal drip. At the first signs of allergy season, I do three things.

First, I reach for my lemon, lavender and peppermint essential oils. I use this powerful combination in diffusers at work and at home.

Second, I mix one drop of each in the palms of my hands, and rub vigorously for a few seconds, and practice Reiki self-treatments, making sure to gently massage a bit into the back of the neck. I do this every morning and night through allergy season.

My third revolutionary anti-allergy act is to consume blends of lemon, lavender and peppermint oils in either a cup of hot water or in the form of doTERRA TriEase Seasonal Blend Softgels.

These three steps help remove airborne allergens, clear and align the aura and chakras, and provides the body with natural antihistamines without the drowsiness and other side-effects of over-the-counter drugs.

M. Hakikah Shamsideen, Holistic Home, Health & Spirit Coach - FB | IG

Most of us are overstressed and overbooked. Even though summer is considered a leisure season, it's filled with much to do: vacation travel, events, camp, figuring out what to do with the kids, the list is endless. Those endless tasks can fill you with unhealthy levels of stress, much of it undetectable. I have a solution. Whenever I fell overwhelmed or out of sorts, one of the things I can do anywhere and anytime and helps me and my clients enormously is taking a moment to just stop and breathe. Breathing heals. So I created, 21 Breaths: Self Care Through The Chakras. It's a gentle guided meditation through your 7 energy centers; its purpose, peace. You can download your copy here. Just like that, simple, accessible, self-care. And like breathing, it's free.

Sourcing authentic, quality supplements (2)

Are you purchasing your supplements on Amazon? If so, you really should read this...

For some time now, I've been fielding questions about the option to save money by purchasing high-quality supplements from Amazon. I always recommend against it. Here's why ...

Recently it's come to light that Amazon listings contain a HIGH volume of counterfeit or expired 'supplements' (often with new expiration dates affixed). In some cases they have been tampered with. In fact, you may be purchasing fake supplements with too much of the active ingredients, or not enough, or none at all. When buying fake supplements, not only may you be harming your body with unknown ingredients/doses (no quality control), but you are wasting money and have no legal recourse with the actual company.

All of the companies we deal with offer quality, tested, professional-grade supplements. They only sell direct via their website (retail) or through screened healthcare professionals (who may offer discounts). They do not sell through online 3rd-party sites like Amazon.

In checking with several of these companies about their supplements being sold on Amazon, each stated that they in fact DO NOT sell through Amazon ... ever. Even after verifying that there were supplements with their company label, name and logo being sold on Amazon, they reverified that they do not sell through Amazon. The only way to purchase their supplements/herbs is through their website or an approved practitioner.

When asked about these products bearing their name on Amazon, each stated that they did not know anything about those products, their contents, quality, or expiration. Further, they do not guarantee or assume responsibility for any products sold in their name through such websites.

*Some of the companies I've spoken to directly include Thorne Research, Pure Encapsulations, Vital Nutrients, and Nature's Sunshine to name a few. 

WHAT TO DO

Shift your mindset. Put your health first. Spend your money wisely.

Always purchase pharmaceutical grade or professional grade supplements that contain higher quality ingredients, and usually undergo stringent testing before being brought to market. 

Ensure that you are getting the actual supplements you want. Go through the company's website or a trusted healthcare practitioner, like Qi To Wellness. If you aren't getting the actual product you want, you aren't saving any money.

For quality, tested, professional-grade supplements you can trust, visit our Visit our Professional Supplements page to learn more and save on legitimate vitamins, minerals, and herbal supplements.

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Can't find your supplements in the dispensary? Contact me directly by call/text at 804.977.1779.     Need supplements but not sure where to begin? Book a wellness consultation with Aqiylah.

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The dispensary is  available no matter where you live in the USA. Ultimately, at Qi To Wellness, our intention is provide you with phenomenal resources to help you take radically good care of yourself, and achieve your health and wellness goals! Contact us directly with any questions.

The blessing of transition

From the time of our birth, each of us is moving forward, with each passing moment, towards our death. It's a subtle movement, much like that of an hour hand, pulling each cell, every thought, all of our energy, in one direction. Even though we are not consumed with it, the reality remains in perpetual motion. 

Some of the aspects of death are unpleasant to think about, indeed, to deal with. Being confronted with the end of this known reality forces us to face certain inevitabilities ... that we most certainly will lose some of those we care deeply for ... that even we will not live forever ... that even with all of our beliefs, our future destination and experiences are uncertain. A harsh reality. 

Our human inclination is to survive, and hopefully to thrive. Much of our life's energy is spent in forward propulsion. Nearly everything in our world supports upward mobility - a welcome distraction from the finality of our journey.  And so, for many, it is easier to pretend that it will not happen, to delude ourselves into believing that THAT DAY is far, far, far off in the unforeseeable, mystical, unknown future. 

As a doula and caregiver, I've come to understand our human instinct to fear, deny, flee, disconnect, control, or be paralyzed by the news of grave illness or death. The day after having a heart attack, my own father told me, "I never really believed that I would die". At the time I thought it was arrogance. I mean how could anyone actually believe that they would somehow escape mortality? Decades later, just after his transition, I realized that it wasn't arrogance at all. Until the heart attack, Dad had been doing what most of us do, living in happy denial. 

And why not? It's so much easier to just live as if tomorrow is certain. Even if it's not. Insulation allows us to be motivated to get up and tackle the world each new day. And so we often perceive death, and thoughts or talk of it, as negative ... a dark cloud, morbid, foreboding, depressing, something to be avoided completely. 

But life itself is transition. Each second we are alive, we are transitioning - from one breath or moment or experience or feeling or reality, to the next. And if we are fortunate, life teaches that even death can be extremely meaningful and, dare I say, joyful ... as much as, if not even more than, birth.

To transition is to move through or change. It is a process - one that is necessary to embrace new understanding. Humans are creatures of comfort. We like things to be steady and smooth and shiny and bright and calm and easy. But life is about growth ... on every level imaginable. What is stagnant does not grow. It can only sit where it is, and in a sense, die right there. Yet the world, with all of its elements and personalities and phenomena, constantly shifts through various phases of being. And so, we must align ourselves with change or be left behind, spiritually, technically, and relationally disconnected.

Shifting our focus to how we live today as a preparation for our future, opens the door to embracing life's many transitions with less anxiety. When we make each day count, the end of the physical life becomes less about loss, regret, or fear and more about embarking on the next phase of being. In this mind and heart space we are able to be fully present for the transition of others. In the process our own souls shift. And that is the most powerful blessing of all.

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Aqiylah Collins is an energy worker, holistic practitioner and doula who has been the primary caregiver for her terminally-ill parents and stepmother. The physical, emotional and spiritual lessons, practices and skills amassed from these (and other) life experiences inform her private practice at her holistic wellness center, Qi To Wellness.

Sourcing authentic, quality supplements (1)

According to a 2012 survey conducted by the Council for Responsible Nutrition (CRN), a growing number of Americans (the majority) take supplements - vitamins, minerals and other essential nutrients.

But are YOUR supplements any good?

The FDA does not regulate dietary supplements in the same way as conventional foods and drugs. Aside from prohibitions on marketing adulterated or misbranded products, it is up to the individual manufacturers and distributors of dietary supplements (and their ingredients) to hold themselves to high standards of safety and labeling.

It’s a fact that most big box stores do not manufacture their own vitamins and minerals, but instead purchase from a few industry suppliers who private label for them. And often those suppliers use ingredients that are synthetic (manmade), counterfeit, adulterated, unsafe, questionable, or mislabeled, manufactured under poor quality control, or contain little to none of the listed raw materials.

Two recent cases in point:

• GNC, Target, Walmart, Walgreens selling bogus herbal supplements, NY charges

• Nature Made vitamins, dietary supplements RECALLED over possible Salmonella, Staph contamination

Why do we take inferior supplements?

Because we’ve been trained to. American culture is huge on saving money, especially on things we consider ‘incidental’. Everyone knows folks who willingly go into debt for a car, a kitchen renovation, a handbag, and more but then skimp and cut corners on high quality food and supplements. The food industry has changed but our mindset has not caught up yet. It just doesn’t make sense to continue thinking the same way about food and our health.  It’s time to evolve and stop treating our health casually.

How?

We make well-being a priority, giving our body the attention it deserves. This means ensuring that what we take in is of high quality, even if it costs a little more. It means doing independent research on product companies to understand their standards and checkpoints. It means carefully creating a circle of trusted mental, emotional, physical and spiritual professionals who understand the mind-body-spirit connection, are willing to partner in our health advancement, and have our best interest at heart.

So what now?

One of our commitments at Qi To Wellness is to always use, promote and offer products from companies that are transparent about their processes and standards, offer full disclosure on ingredients, use independent 3rd party testing, and have research to back up their claims of effectiveness! We support companies that want to take care of you.

A few years ago, Qi To Wellness partnered with a trusted company that offers practitioners access to professional-grade nutritional supplements. Through our convenient online dispensary consumers can access quality vitamins, minerals and herbs from companies like Pure Encapsulation, Thorne Research, Metagenics, Klaire Labs, Gaia for Women, Designs for Health and others who maintain the highest standards in raw materials, manufacturing processes, and rigorous product and purity testing.

Whether you are looking for a quality multivitamin, individual vitamins, omega-3s, antioxidants, minerals, herbs, detox products, or more, you can find it in your private dispensary portal. 

Best of all, you can take advantage of and benefit from:

• the knowledge and assistance of a certified integrative health coach

• a Wellness Assessment that many of our clients take advantage of for personalized recommendations on replacing the supplements they currently use

• a Micronutrient Test to determine if and where you are deficient, and provide you with a good starting point

Visit our Professional Supplements page to learn more and get started today!

Both the dispensary and services are available no matter where you live in the USA. Ultimately, at Qi To Wellness, our intention is provide you with phenomenal resources to help you take radically good care of yourself, and achieve your health and wellness goals! Contact us directly with any questions.

Adult coloring for fun and wellness

Last year I posted an article on Facebook about the benefits of my rediscovered hobby - coloring. The post sparked a wonderful, yet unexpected, response from my friends. Who knew that so many people were open to reclaiming this favorite childhood pastime?! It's no wonder that adult coloring is the new relaxation hobby.

Shortly after posting the article, I scoured several art supply stores (a very creativity-stimulating way to spend an afternoon!) to find just the right markers. I stumbled into Plaza Art, one block from VCU's Siegel Center, where the helpful clerk guided me to several suitable options. I already owned a beautiful coloring pencil set, so after some testing I selected the Stabilo Pen 68 and the Stabilo Pen 68 Mini. Once back home I looked through Amazon's extensive list of coloring books and settled on a few that caught my eye. All in, launching my new hobby cost about $30. 

Vibrant results with Stabilo Pens.

Now, a year later, I'm still at it with several more coloring books. I even found a lovely purse-sized coloring book at Five Below, so my trademark itty-bitty purses are on extended vacation! Seriously though, now I can color in between clients, while getting my hair done, waiting at the car wash or the doctor's office. 

Over the past year I've noticed that (at least for me) consistent coloring helps lower blood pressure, maintain hand-eye coordination, improve spatial reasoning, boost problem solving skills, relieve stress and anxiety, and promote good memories, plus it's heck-a-fun! Coloring's ease and affordability places it at the top of my self-care list. I'm even encouraging my clients give it a try.

Filled using colored pencils.

If you haven't started coloring because you worry about rules like 'staying in the lines' or 'using appropriate colors', you might be happy to know that regardless of whether you stay within the perceived boundaries or not, simply coloring is therapeutic. So go ahead, give it a try and discover how it enhances your sense of well-being. 

I'd love to hear ... do you color? why? and how is it benefiting you? I hope you'll share. To your health and wellness!

Family remedies

Cloves, star anise, and cinnamon sticks

I grew up with the old fashioned grandmother. Nanny grew her own food, raised chickens out back, wore an apron most of the day, hummed old gospel hymns over collard greens and black eyed peas, made dumplins from scratch, and frogs legs on special occasions. 

Culture is critical to one's foundation. It stays with you long after folks pass on, long after the lessons end. 

Maybe it's that I am the oldest grandchild or perhaps because I was the slowest eater ... whatever the reason, of all the things I learned from Nanny, her love of food is what stuck with me. And as I raised my own children, those family recipes brought comfort, healing and a few new twists. Seeing as it is the cold season, I wanted to share one with you.

This concoction came in handy whenever my family came down with sniffles, sore throat, upset stomachs, fever, or chills. Make large batches to hot drink throughout the day, using local and organic ingredients when possible.

3 cinnamon sticks

3 whole cloves

3 whole Chinese* star anise pods

1 piece fresh ginger root (at least 1")

2-4 quarts water

lemon (optional)

honey (optional)

Bring water to a low boil in stainless or glass pot/kettle.

Add cinnamon sticks, cloves, star anise and ginger root.

Turn off heat, cover, and steep for 10-15 minutes. Strain.

Serve alone or with a little raw honey and/or lemon.

Enjoy!

Cinnamon

• Potential for regulating blood sugar, lowering cholesterol, and improving memory

• Improves circulation, lowers risk of infection, and healing to the sinuses.

• Increases digestion

• Excellent source of potassium, iron, calcium, magnesium, zinc, manganese, vitamin A, and niacin

Cloves

• Warming and soothing

• Antispasmodic properties help to relieve coughing

• Useful at relieving indigestion, nausea, constipation, diarrhea and vomiting

• Helps regulate heart rate and blood pressure

• Great source of manganese, vitamin C, potassium, selenium, calcium, fiber, vitamins A, C, B1, B6 and K

Star Anise (Illicium verum)

*CAUTION: Japanese star anise (Illicium anisatum) is highly poisonous!*

• Energy building

• Immune system strengthener

• Relieves respiratory pain and cough

• An important ingredient in Tamiflu

• Good source of calcium, iron, zinc, manganese, magnesium, copper, vitamins A and C

Ginger root

• Settles the stomach

• Relieves nausea and vomiting

• Promotes healthy sweating

• GRAS to use during pregnancy

• Good source of magnesium, B6, potassium and copper

Are you positive?

It’s amazing how easy it is to spread negativity without even realizing it, or possibly even meaning to. Certainly, when our day begins with a lack of enthusiasm, we cannot be surprised when the day turns out to be unproductive. And one day turns into two, then three ... and boom, the result is an unfulfilled life.

But how to change the script? By embracing a new definition of radical self-care!

There is nothing wrong with pampering and treating oneself to spa treatments, mani/pedis, and healing sessions. In fact, I highly recommend them! But what about the internal work - the work that needs to place deep down in the soul, that space where no one else can go with you, the place we often cover up, gloss over and avoid because intuitively we know it requires some WORK and we are the only ones who can do it? Yes, THAT inner space.

The first (and most difficult step) is developing the habit of shifting the focus of the critical eye away from others and onto ourselves. When we are avoiding that inner work, it's easy to gaze outward and see all that's wrong with the world, as if we are somehow above it all - exempt, apart, better than.

The challenge is to accept that there will ALWAYS be situations beyond your control, that there will always be people who act contrary to what "I" think is right, and that more times than your care to acknowledge, you often create your own negative situation(s). In essence, the task is not to focus on others, but rather, on self, and create opportunities for BREAK THROUGH.

Begin by devoting the first few minutes upon waking to the planting of positive seeds that will continue to grow, manifesting compassion, humility, joy, peace and beauty throughout your day.

Give prayer, meditation, laughter, generosity and peace an exalted seat within your sacred internal space.

Check YOURSELF for behaviors of self-sabotage, manipulation, and divisiveness.

Commit to the intentional, conscious ushering out of negative energy by refusing to loiter in conversations and situations that make themselves known as energy drains.

Surround yourself with people who are continually working on self-improvement and moving toward greatness.

Count your blessings, literally - every. single. day. Maybe even write them down or say them out loud.

Hug a tree. Take a walk in nature. Or simply sit quietly and breathe without action or thought (or television or phone or music) for a few minutes each day.

Help someone just because you can.

Look directly in the mirror and tell yourself "I. Love. You." 7 times. Slowly. Do it.

Eat something that grows naturally from the earth (a fruit or vegetable) in it's raw form without any preparation, at each meal.

Give yourself 30 days of positivity and observe how you begin to naturally redirect and quell the rudeness, nay-saying, jealousy, sarcasm, indifference, and other negative attitudes.

Always remember ... positive energy flows abundantly in the universe. Open a pathway for it to come in and help you create a empowered and joyful life. 

Ashe!

Fasting

Eating is always an adventure and I am continually amazed at the volume of lessons one can derive from food.

Over recent months, I’d gotten very good at listening to my body’s voice. People were commenting on how nourishing my food was, how healthy I seemed. And Ah! I had amazing physical energy.

Then Ramadan, a lunar month during which we abstain from all food and drink (as well as sex, gossip, anger, etc) between dawn and sunset hours, arrived bringing much needed spiritual recentering. As always, it is destined to be a life-affirming experience!

For me, the first four days are the most difficult. Not because of hunger, headache, weakness or thirst but due to the emotional energy needed to break free of habits centered around food, like going to the refrigerator out of boredom, random snacking, mindless eating and the annoying habit of leaving the grocery store with more than I ever intended to buy, only to get home and realize that my eyes are indeed bigger than the shrinking ability to stuff myself. We are so addicted to food.

But with consistency, transition doesn't take long.

Ramadan is about so much more than food. The word translates as “a burning off” – of greed, vanity, gluttony, lust, wrath, envy … those all-too-familiar desires. The fast requires daily self-imposed restraint from all that feeds the physical (lower) self, in order to elevate the spiritual (higher) self. When the physical things are removed, we are left with a sharper focus on introspection, reflection, charity, humility, positive productivity, gratefulness, worship, and the development of an environment conducive to inner purification.

It never fails that every year, at the very moment I am pondering this powerful integration, someone asks how I can go without food and especially water, all day long . Often the inquiry ends with them saying, “I just could never do it”. I’ve given this sentiment a lot of thought over the years. Oftentimes I’ve explained how it is not really difficult or how we have way more than we actually need or how I am used to it after so many years.

I am not saying that fasting for 30 days is a walk in the park. But the truth is that we are reminded of the Creator's promise that the fast will be easy. It is then, up to us to foster a mindset which embraces that truth. When the mind shifts, the body follows suit, adapting and solidifying a new consciousness of and appreciation for the the ability to self-regulate and choose how we move through this life.

Separation of food & drugs

It's an absolutely nutty notion that a whole room full of people get together and manage to come up with a bad idea. 

Case in point: have you ever thought about why or how the nation's food and its drugs are administered by the same governmental department? I mean, how did they even get lumped together? Food. Drugs. They don't go together. And yet we're so accustomed to the idea, that it just rolls off of our tongues ... "the Food and Drug Administration". See? ... Bad idea.

As hard as it is to believe, many still do not understand that the food manufacturers, the food police (FDA), and the pharmaceutical companies are working together. Or worse, that 'certain' food crops receive staggering government subsidies to keep them affordable for the unsuspecting and disadvantaged (how else can they afford to put corn, soy and wheat in just about everything?). My friend, Michele (thx Lady!), recently shared a video from The Guardian that breaks it down, links the growing incidence of chronic illness to the evils in our food system, AND offers grassroots, corporate and government solutions.

The bottom line: both Food and Drugs are big business, and profit is more important than people to too many. It's the truth and everyone knows it. It's time to cut the cord and wean our food system off the drugs. In order to offset what's offered in the marketplace, one man, Ron Finley, took on his local city government to start what is now referred to as Guerrilla or Urban Gardening. He is but one of many examples of people reclaiming the land for food. I started with a commitment to being informed and selective about what ends up on my fork from the marketplaces I frequent. 

How will YOU demand the right to eat real, living, wholesome food?

10 Tips for Supporting Caregivers

We all know a family member, friend, co-worker, or neighbor, who is a caregiver of an aging, ill or disabled parent, spouse, sibling or child. Unless you’ve done this work of caregiving, there’s no real understanding of the limitations, the complexity of difficulty, or the toll it takes on the physical, emotional, spiritual and financial well-being of the caregiver. And although it’s extremely rewarding, it’s a very tough, never-ending job. 

It’s not uncommon for caregivers to give and give and give with little in return. Oftentimes the person being cared for is unable to reciprocate appreciation or affection, especially over time. As a result, many caregivers feel isolated, and for a number of reasons, are unable to ask for help. An elderly woman caring for a sick husband may fear losing her independence, the mother of a disabled child may worry about how she is viewed as a mother, a man caring for his demented mother may feel he’s not living up to his role as a son. There is an entire range of unspoken emotions and thoughts to deal with, none of them easy.

So, supportive interaction becomes critical to the stability and stamina of caregivers. Support must come from the heart, clothed in genuine love and compassion. There is no room for criticism or controlling gestures. Here’s how you can help:

1. Pick up the phone and call. Caregivers need human connection. More importantly, make the call about THEM. Ask how they are doing. Bring them some good news. Make them laugh. Do it often.

2. Give ample notice when extending an invitation. Attending something as simple as a lunch date or holiday party often requires advance arrangements to have someone ‘stand in’ to provide care. 

3. Learn about dementia, Aspergers, autism, cystic fibrosis, Parkinson’s, etc. Don’t be afraid to ask/talk about these conditions in an appropriate setting. Pretending nothing is wrong is isolating. 

4. Be aware that caregiving is very different from (and often more challenging than) raising children. With childrearing there is an end goal in sight. Your children are growing UP and, at some point, moving on to their own lives. Even as our children lose their innocence, there is a lasting sense of pride and joy that comes from raising a child into adulthood. With caregiving, temporary illness care aside, the opposite is usually true. There is a deep sense of loss (of that person, of one’s personal life, of one’s freedom from the situation, etc) that accompanies caring for someone who will never be independent or who is slowly moving toward the end of their life. 

5. Be sensitive.  Some caregivers are on limited or fixed incomes, sometimes having had to give up their job/career to care for someone else or living on part time employment wages. Something to consider when asking them to go out or travel. 

6. Visit. Traveling with a sick or disabled person is disruptive, often requiring both the caregiver and the one being cared for to go without resources they rely upon for activities of daily living. Traveling without one’s charge means finding someone trustworthy or paying HIGH fees for their care in your absence. So if there’s a family gathering or special occasion in the works, consider bringing it to the caregiver’s home! Since those being cared for usually respond best to routine schedules, be sure to include the caregiver in all the plans … and be prepared to lend a hand when you arrive.

7. Help them locate community resources - home care aides, physical or occupational therapists, chaplains, social workers, hospice. See if they are interested in attending a caregiver’s support group. If so, locate one (or several) and perhaps offer to go with them. This can be especially helpful for long time caregivers who’ve never sought help but are exhibiting signs of caregiver stress.

8. Ask how you can help. The caregiver knows what they need but may need a little coaxing. Be prepared for anything from ‘would you sit with him/her while I take a bath?’ to ‘can you recommend a ____?’. 

9. Know the signs of caregiver stress (denial, frustration, anger, guilt, social withdrawal, depression, lack of concentration, loneliness, exhaustion, unchecked health problems) and how it affects health. Encourage and do what you can to make it possible for them to take better care of themselves, to get out of the house, and to enjoy life.

10. Reassure them know you are there for them. And really, really be there when they need you.

Direct care: an affordable health care option?

Holistic health recognizes that self-care comes in many forms and access to affordable health care is one of them. Some people even gather to pray for it! So if you are one of the millions of Americans without health coverage growing tired of the health care debate and just want to be able to see a doctor, affordably, keep reading.

For years now, there’s been a quiet buzz stirring about Direct Care (aka Flat-rate Primary Care, Concierge Medical Care, Direct Primary Care, DPC), a private member-based solution to primary health care. DPC isn’t your typical health spending account, HMO, or insurance plan. It’s more like a health club membership.

Using this model, doctors see patients for primary care which according to the Direct Primary Care website “spans preventative care (such as immunizations and check-ups), routine treatment of common injuries and complaints, and maintenance for ongoing health issues”. Patients pay an initial enrollment fee, then a flat monthly fee directly to the provider for unrestricted access to visits. No co-pays, no insurance forms, no in-/out-of-network providers, and perhaps best of all, no denial of benefits based on pre-existing conditions.

The general philosophy behind direct care is that when people have health concerns, they visit their doctor who is able to diagnose, consult and treat most problems. While specialists and hospitals are available for more serious or complex illnesses, the need to use them is not as likely as routine care. Yet the current health insurance model forces consumers to pay for the occasional unexpected, expensive treatment all the time. By cutting out health insurance companies, the direct care model allows private practitioners to lower their overhead, reduce paperwork and stop charging patients for expensive care they may or may not receive. The result is an holistic approach that encourages consumers to choose what doctor they employ, see that doctor as little or often as needed and pay less for low-cost services (plus minimal charges for generic medications, complex lab work, etc).

So what about insurance for a serious injury, surgery or ongoing treatment for a life-threatening illness? A catastrophic health insurance plan can cover those medical necessities. Deductibles are normally higher. And although rates vary depending on individual’s medical history and type of plan chosen (supplemental or comprehensive), they are typically much lower than traditional health insurance premiums.

Qliance is a leading direct primary care provider based in Seattle, Washington. Founded by Norman Wu and Dr. Garrison Bliss, Qliance offers affordable medical care that includes in-office visits, phone and email support to manage ongoing chronic conditions of its insured and uninsured patients. Recognizing the occasional need for additional services, they also partner with local medical service providers, make referrals and coordinate specialist care. With five clinics in Seattle, they plan to expand in the state next year.

The bottom line is that comprehensive health care is out of reach for many Americans, leaving them uninsured. For them, and especially for families with children, direct primary care is an alternative option for affordable health care. Having a medical system focused on patient care should fill at least one of the huge gaps left by our current system.

For more info: Forbes article

7 practical uses for peppermint essential oil

Peppermint grows with ease and abundance in many regions. One can often find a wide variety growing in backyards, neighborhood and community gardens, sold at farmers markets and natural food stores. To tell if a live plant is fresh, gently rub a mint leaf between your fingers to release the oils and inhale the wonderful aroma. Ahhh.

A favorite of many for centuries, peppermint is one of the most useful essential oils. Its variety of therapeutic uses has found application in many commercial products. The oil blends well with other oils such as lavender, frankincense, lemon, sandalwood, orange and ylang ylang.

Although generally regarded as safe (GRAS), peppermint can cause skin irritation. Therefore, pregnant and lactating women and young children should always seek the counsel of a health care or holistic health practitioner before using.

Peppermint is easily incorporated into the home and lifestyle and can even replace many common over-the-counter remedies used to …

1. Soothe. Apply peppermint topically to sooth itching and reduce swelling of mosquito or spider bites, and bee stings. Along with lavender and frankincense, peppermint can help to drain the sinuses, relieve headaches, and even relieve migraine pain.
2. Breathe. Peppermint instantly opens the sinuses and bronchial airways, improving breathing for allergy, hay fever, asthma and bronchitis sufferers.
3. Invigorate. Peppermint’s ability to arouse mental alertness and concentration makes it useful as a quick pick-me-up to combat sleepiness, dizziness, faintness, fogginess, or general dullness.
4. Calm. Just as peppermint invigorates, it also soothes and relaxes. It can reduce the symptoms of hysteria, shock, anxiousness, restlessness, insomnia and stress, especially when combined with lavender.
5. Deodorize. Peppermint is a powerful freshener. It’s commonly used in the laundry, bathrooms (add to cotton balls), foot deodorizers (add to creams or oils), toothpaste, and mouthwash. One drop under or at the back of the tongue is a great breath freshener.
6. Digest. Even just the fragrance of peppermint is known to stimulate the appetite, ease digestion, alleviate nausea, and relieve irritable bowel and motion sickness.
7. Flavor. A few drops of peppermint essential oil can be used to flavor homemade toothpaste or mouthwash, or added to teas and salads.

Due to the powerful nature of pure, therapeutic essential oils, a little goes a LONG way. There is no need to overuse oils. That said, essential oils can be …

• Diffused into the air. There are several ways to diffuse essential oils and many commercial diffusers are available. The goal: accessing the oils’ beneficial properties.
• Applied or massaged directly into the skin. Diluting with carrier oil is recommended. Always test on a small patch of skin first to determine potential skin sensitivity.
• Ingested. Caution: only certain oils can be consumed. Find and consult with a registered aromatherapist for details.

*Peppermint should be avoided altogether if you have mint allergies.

Did you know?

Therapeutic grade oils are distilled or cold-pressed in a way that maintains the integrity of the plant’s effectiveness. Not all essential oils are created equal. 

For more info on certified pure therapeutic grade (CPTG) essential oils, check out An Intro to Essential Oils. 

[Full Disclosure: Aqiylah Collins is a dōTERRA Wellness Advocate]

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Image: Mint Leaves by Kham Tran is used here with permissions granted under the GNU Free Documentation License

Managing Moods

“Moody.
1. Given to frequent changes of mood; temperamental.
2. Subject to periods of depression; sulky.
3. Expressive of a mood, especially a sullen or gloomy mood”

— www.thefreedictionary.com/moody

Image: Mood Mix by Aqiylah Collins. All rights reserved.

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Image: Blood Brain Barriere by Ben Brahim Mohammed is used here with permissions granted under the Creative Commons Attribution 3.0 Unported license

Osteoporosis: are you at risk?

Osteoporosis has been called the silent disease. As we age, particularly beyond menopause (for women), it's not uncommon for bones to thin, weaken and fracture without warning.

According to the National Osteoporosis Foundation, those who meet the following conditions are at greater risk:

• female
• advanced age
• Caucasian
• a history of fractures
• a small thin frame
• alcohol and tobacco use
• family history of osteoporosis
• surgical ovary removal
• early menopause
• a low calcium diet or poor absorption
• lack of weight bearing exercise
• long term use of certain medications (steroids, anti-convulsant drugs, HRTs)

Image: Age and Bone Mass by Anatomy and Physiology, Connexions Website is used here with permissions granted under the Creative Commons Attribution 3.0 Unported license

But there's good news! Osteoporosis is preventable. Even though some factors can't be altered (gender, ethnicity, family history, etc), others can. Prevention begins with doing what you can to minimize the risks. Even if you've already been diagnosed, these steps can slow down the progression of bone loss. Start now and do what you can.

Get serious about giving up tobacco. See your medical doctor for advise. If traditional methods aren't successful, try hypnosis or neuro-linguistic programming (NLP).

Calcium is crucial to building and maintaining solid bone mass and density. Up to age 50, the average adult needs 1000 mg per day. For women over 50 or at the onset of menopause, and for men older than 70, the requirement increases to 1200 mg per day..

Beyond dairy (milk, yogurt, cheese), be sure your diet includes plant-based calcium-rich foods such as fresh leafy greens like collards and cabbage, sardines, salmon, soy, almonds, and pistachios. Vitamin D aids calcium absorption and may be lacking in certain regions or during winter months when sunshine is minimized. Also, salt intake interferes with calcium absorption, so lowering your intake may be helpful.

Begin a regular routine of walking, running, jumping rope, aerobics, take a Zumba class, or find a tennis partner and dust off the racket. Any exercise that requires you to use the weight of your body increases bone density.

Detecting Osteoporosis is as simple as getting tested. The test, called a bone mineral density scan (or DEXA) can identify early osteoporosis and monitor treatment. For convenience, many radiology centers can schedule a scan at the same time as your annual mammogram.

Best of all, the test lasts about 30 minutes and is simple, painless and non-invasive.

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Image: Human Hip Bone by Patrick Siemer is used here with permissions granted under the Creative Commons Attribution 2.0 Generic license

Another word on avocados

Every time I go food shopping I'm tempted to buy avocados to add to salads, accompany beans, make guacamole, or mixed with lime juice and salt atop corn thins. The body loves all the healthy fats and fiber in avocados too. In fact, in people with mildly elevated cholesterol levels, the monounsaturated fats in avocados have been found to lower LDL (bad fats) and raise HDLs (good fats).

Between the versatility and health benefits of avocados, who can buy just one? Certainly not me!

Unfortunately, if you don't eat them fast enough, they go bad. And refrigeration doesn't really help. So, my dilemma became what to do with really ripe avocados. Inadvertently, I found a solution: pudding. Yes, pudding ... made from avocados. 

Of all the recipes I tried, Louisa Shafia's 5-Minute Carob Pudding (get the printed recipe here) has become my favorite for the following reasons:

• It's vegan - no dairy or eggs
• It uses carob instead of chocolate (which I can't have)
• Avocados + Carob = Super Nutrients
• It requires minimal and natural ingredients
• It makes two satisfying servings
• It refrigerates nicely for the next day
• Clean up is a cinch
• The resulting texture and flavor are enjoyable
• And most importantly, it is quick, healthy and delicious!

Here's how mine came out ...

Image: Avo-Pudding by Aqiylah Collins. All rights reserved.

Let's face it, when you want dessert, you want it right then, not in 30 minutes, but now! Although Shafia's recipe claims to take 5 minutes, I find that to be true once you have all of the ingredients assembled and measured out. So in reality it's more like 10 minutes, which is still a short time to satisfy a craving for something decadent ... and healthy!

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Image: Avocado FruitnFoiliage by Geographer is used here with permissions granted under the Creative Commons Attribution 1.0 Generic license