Verbal energy

Handle them carefully, for words have more power than atom bombs. -Pearl Strachan

A while back, a friend shared that she was about to receive her college degree. I asked what her major was and she replied, "Art History, but I could only go part time so it's just an Associates degree".  

Say what?! ONLY? JUST?? 

Uh last time I checked, earning a college degree was a huge accomplishment in and of itself, so it's a pretty BIG DEAL for a single 37-year-old mother of 2 with a full time job! 

I clearly remember a special day many years ago. My grandfather woke me early so we could shine our shoes before gathering round the dining room table for my grandmother's homemade breakfast. Then we donned our Sunday best and piled into the family car. Everyone was smiling as we headed to my mom's graduation from the local community college. I was 9.

Being present when Mom received that Associates of Science degree in Political Science remains one of the highlights of my life! For 3 years, I lived with my grandparents during the week so Mom could attend night school after working all day at her full time job, to earn that darn piece of paper. This day represented triumph over the history, obstacles, and the naysayers. Mom was the first in our immediate family to both attend AND graduate from college.

Yet the real success rested in reclaiming HER personal dreams and writing her own story rather than succumbing to perceived notions of a young single woman of color raising a child in a world that deemed her future as limited. That day, I learned many great lessons about being a strong, resilient, determined, goal-oriented woman, as well as the necessity of a powerful support system.

Today, I feel the impact of those two small words - JUST and ONLY - in diminishing the hard work and sacrifices we make to achieve a dream or reach a goal or shine from within or simply function. As a health coach, I personally witness people giving away their power, their energy: "I only ate 3 vegetables today" or "I'm only 23 so no one is going to take me seriously" or "I'm just a paralegal" and "I'm just working out 3 days a week". 

Using these two words, in this way, is an unconsciously learned behavior that is rooted in our history. The practice sucks the life out of our accomplishments, and all that went into achieving them. It's an unintentional dishonoring of how we've spent our time and our energy, which is the stuff life is made of, truly. 

The good news is that we can choose to energize our lives by honoring our efforts! And let me be clear that this is not bragging but rather stating what is AND not making excuses for it in the same breath.

My challenge to you is to take the 3-day Words Have Power Challenge by committing to:

• being more conscious about the words you use
• spreading the word about self-limiting vocabulary

Start whenever you want or whenever you can. If you forget, start again. Make it fun by engaging a partner. No rules. Just be more mindful of your own vocabulary and inspire others to do the same in a loving and gentle way. I hope you'll share how you are embodying this new verbal energy. Your words have power, so use them wisely!

Much ♥

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Image: Love Hate by List of Images Free HD Wallpapers

9 natural UTI prevention tips

A urinary tract infection (UTI) or bladder infection occurs when harmful bacteria take up residence in the bladder or ureters (tubes that carry urine from the kidneys to the bladder where it is stored until emptied via the urethra). Urination is a natural process that flushes bacteria from the body.

Although infection can be caused by many things, women are at greater risk for UTIs than men. A shorter urethra and closer proximity to the anus, making them more likely to develop infection following sexual activity. Women who use a diaphragm, are pregnant, or have entered menopause seem to be more susceptible as well.

Other risk factors include diabetes, loose stools, extended periods of immobility, bowel and urine incontinence, surgery, having a catheter, advanced age, kidney stones, enlarged prostate, problems emptying the bladder, or anything blocking the flow of urine.

The most common symptoms include:

• Pain or burning when urinating 
• Foul smelling urine 
• Cloudy urine or traces of blood in urine 
• Frequent urination or inability to hold small amounts of urine 
• Weakness 
• Excessive tiredness 
• Back pain or pain below the rib cage 
• Pain or pressure in the rectum (men) 
• Pain or pressure near the pubic bone (women) 
• Mental confusion, refusal to drink water, or loss of appetite (elderly) 
• Nausea or vomiting 
• Fever or bleeding, if the infection has moved into the kidneys or bloodstream 

Image: lllu Urinary System by Arcadian is used here with permissions granted under the U.S. Public Domain (original works of the Federal Government)

Sadly, I've been down this road enough times with folks to know that the healing modality depends on the particular bacteria strain. A urine culture will reveal the strain of bacteria you are dealing with, and most doctors will tell you if a UTI can be managed without antibiotics. Something like ecoli (yes, you read that right) requires a remedy more powerful than what's discussed here. If you cannot take antibiotics or prefer not to, consult a qualified herbalist.

As for prevention or early first sign of UTIs, consider the following ...

1. Practice good genital hygiene. Avoid unclean public toilets. Keep a squeeze (perineal) bottle with warm water by toilet and use to wash front and back after eliminating, and be sure to ALWAYS wipe front to back. 
2. Always practice safe sex, exercise caution during sexual activities, and bathe afterwards. Be sure to properly clean intrauterine devices (IUDs). 
3. Cranberries contain hippuric acid which create an acidic environment, making the urinary tract unattractive to bacteria, and helps to inhibit their growth. Use a pure cranberry juice or tablet. For recurring UTIs (aka RUTIs), select a high dosage cranberry tablet with a non-acidic vitamin C (I favor Ester-C with Cranberry by American Health). 
4. A probiotic designed to reach maximum effectiveness in the lower intestine. (I highly recommend Ultra Flora Plus by Metagenics). 
5. Drink LOTS of fresh water. 
6. Avoid cheeses, carbonated and caffeinated beverages, chocolate, alcohol, yeast, and cigarettes to inhibit bacterial growth. 
7. Increase garlic, tumeric, clove and other spices with antibacterial properties, prunes and plums (for their hip pubic acid), plus grains, corn, beans, lentils, walnuts, and peanuts for their acidic value. 
8. Mix equal parts of tea tree, frankincense, bergamot, and juniper essential oils with EVOO or fractionated coconut oil and massage over bladder. Can also diffuse the essential oils into the air. 
9. Eat foods high in Vitamin C. A list of the best choices can be found at World's Healthiest Foods. 

Note: A bladder infection is a serious condition that left untreated or improperly treated can lead to severe complications, kidney damage, and even blood poisoning. Please consult a medical or naturopathic doctor if you suspect or develop an infection.

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Image: Pyuria by Bobjgalindo is used here with permissions granted under the GNU Free Documentation License

Life's not-so-little reminders

Funny how we plan, and then another Plan comes into play. You know the One. The One we never take into account when we are doing what we do. The One we conveniently forget about as we move-n-shake our way through life. Yeah that One. The Ultimate Plan.

While it is true that we can manifest what we want in our lives, it is also true that life is interconnected. And every action has an equal and opposite reaction. It's the domino effect.

So, in the words of my grandmother, "be careful what you manifest. Think it through, yet know too that there exists what you cannot see or know or plan for, so be prepared for life to throw you a curve when you least expect it, but most need it". Wisdom.

Recently, a bout of severe pain, chills, fever, exhaution, a trip to the emergency room, and a diagnosis of pneumonia, brought my Nana's words rushing back to me and everything of real importance into clear focus ... again, because we get off-track. And I am reminded of a few observations to share:

• Slowww dowwwn

• The healthier the body, the harder it fights to maintain homeostasis, and the faster it heals

• After 3 days of self-treatment with no improvement, seek medical care

• A strong tolerance for pain is NOT a permission slip for needless suffering

• Allow those who love you and can see what you can't, to advocate for you

• Doctors are great diagnosticians and symptom-solvers

• Sometimes the immediate benefit of drugs outweighs the potential harm

• 'Healing' is a personal commitment we make to ourselves every day

• Strengthen the use of foundational wellness tools (like prayer, Reiki, healing affirmations, essential oils, fresh water, fruits and veggies) at every stage of dis-ease and every stage of wellness

• Get with a health coach to improve daily wellness choices to cleanse properly, boost the immune system, and regain strength

• Give thanks - good health is a precious, delicate, beautiful gift

Peace and good health!

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Image: Dandelion by Inspiring Wallpapers

What do juicing and breastfeeding on-the-go have in common

The other day, I was coaching a postpartum mom who is currently weaning her one-year-old off of breastmilk and is considering doing a juice & raw food cleanse to get back to her pre-pregnancy diet. 

Her challenge: With a demanding job as a corporate attorney, how to juice during the day? 

Ironically, this was the same question she had asked after returning to work as a breastfeeding mama ("how do I breastfeed and work full time?"). Her question created an AHA moment for both of us! 

Me: How did you solve the problem of nursing your baby during work hours?

Her: I pumped and bottled my milk so it could go with her to daycare.

........................................... Silence ..........................................

Her: Ooh, maybe I could do the same thing ... juice in the morning, bottle it and take it with me?

Me: That sounds like an idea!

Her: But I've heard that fruits and veggies lose vitamins and minerals once juiced and so you should drink them right away rather than refrigerate for later use. Is that true?

Me: Hmm, does that happen with pumped and bottled breastmilk? What do you think? 

Her: Well, pumped and bottled milk probably loses some value nutritionally, but the real value lost in not nursing directly from the breast is the soul connection ... lovingly holding your baby, looking her in the eye, that close skin-to-skin bonding time. It just can't be replaced. 

Me: Does that mean that pumped and bottled breastmilk is not valuable? Or that you don't get to make that connection with your baby at other times?

Her: NO! It's still considered the next best thing to actually feeding AT the breast. I mean, even doctors will verify that it's still better than formula in most cases. And I still nurse her on the breast at night time plus as she gets older we are creating new ways of connecting.

Me: Indeed. And when you pump your milk, is it with the same love and caring for your baby that you have when feeding at the breast directly?

Her: Oh yes!

Me: So, how does this all translate to produce and juicing?

Her: I guess once you cut into veggies they do begin to lose some of their nutritional value. That happens when we cook too, but we still eat cooked foods, right?

Me: Yes. How can you put that same caring and love into juicing?

Her: Hmm, maybe by choosing, washing, handling, storing, and preparing my fruits and veggies with a mindfulness for its connection to wellness and healing my body?

Me: Sounds like you are saying that your mindset and the interaction with your food is important to the energy of your food, and what value it has for your body.

Her: Yes! Exactly!

Me: So what can you conclude from this discussion?

Her: Well, I have to work. And I want to be healthy. So just like I pump my milk and send it with my baby, I can juice my fruits and veggies and carry them to work with me. It's not ideal, but it is the best in our given situation. Plus I get to choose the quality and determine the care that goes into the preparation ... something I have no control of outside my kitchen.

Me: Wow. Sounds like you've made a decision and feel good about it!

Her: YES! I have. Now all I have to do is find a fabulous portable container to store and carry my juices in. Thank you for helping work through this!

Me: You are an amazing advocate for your own health.

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Image: Fresh Juices by List of Images Free HD Wallpapers

How I came to love chia seeds

In the midst of an experiment to see how certain foods effect my health, I decided to eliminate gluten-rich foods (that's wheat, including durum, graham, kamut, semolina, and spelt, plus rye, barley and triticale) for 90 days. Today is day 52.

Living without gluten breads, pastas, and baked goods hasn't been difficult, in fact, it's much easier than I expected. Being more conscious of where gluten might show up unexpectedly requires a little more thought but not enough to be bothersome. Mainly, i've just steered clear of anything that might be breaded, dusted or mixed with flour, and decided not to indulge any of the numerous gluten-free breads on the market.

There's something about elimination that begs of new discoveries, and so this month began my exploration of a food I've noticed from afar for quite a while - chia seeds. Other than adding them to an occasional smoothie, I hadn't really thought much, in the past, about what else could be done with these teeny tiny seeds. 

Chia seeds come in two varieties - dark & light

My research led to a week-long chia seed obsession. I experimented with adding chia seeds to smoothies and soups and stir-fry and oatmeal, making fruity chia seed puddings, sprinkling over salads, and even mixing the seeds with water to see if they worked as a vegan egg substitute in baking (they do!). What I discovered is that I LOVE CHIA SEEDS. With barely a flavor of their own, they hide/mix well in just about everything. It's a bonus that they are easy, delicious, and each little seed is loaded with amazing stuff (vitamins, minerals, omega-3s, soluble and insoluble fiber, complete protein, calcium, magnesium, antioxidants, ...) that's good for you. So chia seed has become a staple in the Qi To Wellness kitchen!

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Chia seed pudding topped with maple syrup & berries

Up next on the gluten-free (GF) journey:

• My adventures with Polenta! 

In the meantime, I'm enjoying life without gluten and it feels great! Do you have a gluten-free story or recipe to share? Please do so in the comments section below or email me. I love learning from YOU!

Stretching out with polenta

For years now, I've been meaning to try polenta. I kept hearing about it. Seeing it in the store. Wondering what one does with it. And of course, asking myself "how does it taste?". The idea of polenta wasn't foreign to me, after all, I'd grown up with it's cultural 'cousin', grits (ground hominy). But for several reasons (mainly the unappealing look of it), I just never put it in my grocery cart.

Until now.

Committing to going gluten-free for 90 days has spawned me to try new things again. Plus it's spring ... well almost. So what better time to take on new things, to blossom and grow in experiences?! 

On day 5 of the GF lifestyle, I decided to buy, and promised myself to make, polenta. Sorry but I didn't want to experiment with making it from scratch just yet. Instead, I wanted to test drive it first, see if I even like it, and then venture into making my own, perhaps. 

At home, polenta in hand, I surveying the contents of my fridge and pantry, then googled 'vegan polenta recipes' and even tweeted an online friend (@glutenfreeninja) for assistance on a gluten-free vegan substitute for tamari or shoyu sauce. Turns out she's not vegan though so ... anyway, when I happened across a Polenta Lasagna with Portabellas and Kale recipe that just felt like THE ONE.

As usual, I adapted it to my own liking and needs. Instead of using kale, I chopped up collards. Since I wasn't sure about the polenta, I opted not to layer it in-between the veggies, as directed. And with no tofu for the 'cheez' sauce, I skipped it and topped the dish with nutritional yeast instead. All the while, Hubs is looking on skeptically. He knows that many of my new dishes and mistakes turn out to be the best tasting creations in our home. But I could tell he wasn't sold, just yet.

Twenty minutes in the convection oven and we'd know if polenta was a keeper. 

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Here's how my polenta dish turned out ...

Well, it was clear from the first bite that I should have doubled the recipe. It was good. The Man called it 'delicious'! What I learned: Polenta looks funny but cooks up nicely. Baked, it can easily replace pasta, especially lasagna noodles. Its flavor is mild, yet not bland. The texture massages the tongue and enlivens the taste bids! We cleaned the small panful quickly, dismayed that it was all gone. 

Today is round two. We'll be having polenta for dinner. Same recipe, this time with the 'cheez' sauce.

So, looks like polenta has officially found a welcome home in our kitchen!

Lead with your heart and the food will follow

"Excuse me, I'm curious ... how you cook that?"

The question, from another random shopper at my local produce market, was referring to the plantains (pronounced plan-tins) I was picking over. It's become quite commonplace now that nearly every time I am out scouting for just-the-right plantains, someone inquires about how to cook and/or eat them. So I was actually anticipating her next question ...

"Do the plan-tains taste like bananas?"

The questions began after relocating from New York to the Pacific Northwest, a beautiful part of the country whose people have a genuine passion for food and a natural sense of curiosity. I was buying plantains at a local grocery chain when the cashier asked about the 'funny bananas' as she rang them up from my basket. A few weeks later, a produce stocker began an inquiry citing a need to know what to tell shoppers who asked him about the 'exotic bananas' he hasn't tried yet. While I can recall my favorite plantain-encounters-of-the-first-kind, I've lost count of the number of times I've actually been approached by strangers wanting to know more. 

After all these years, I'm still quite fond of the patacones (twice fried plantains) eaten at childhood family gatherings, as well as the fried platanos consumed daily with black beans and rice in my young adult years. So it's interesting that this big, thick banana is still such a mystery to so many. 

Like the many conversations before it, today's particular encounter ended with a brief explanation of the various types of bananas, methods of cooking in different cultures, tips on how to pick them, followed by a quick recipe, the encouragement to enjoy them, and my card to call with questions. 

This afternoon, she called saying ...

"I spoke to a few friends, and we're wondering if you would do a class on buying and preparing foods we're unfamiliar with?"

Ahhh ... the plantain experience epitomizes my love affair with food. For me, eating it and sharing it are one in the same. Both satisfy from the inside. 

What's your heart connection with food?

Time

I'm just SO busy all the time! I've got a million things to do.

There just don't seem to be enough hours in the day.

I feel like life is passing me by and there's still so much I want to do.

I cannot possibly fit one more thing into my busy schedule.

I'm just trying to hold it all together right now.

Sound familiar? Have these words crossed your lips?

Time is elusive. 'Living in the moment' has been touted as a means of capturing time by fully being present and connected to your life's activities as opposed to just going through the motions meaninglessly.

And it's true. Time spent being present to the warmth of the summer sun, listening to the sounds of early morning bird tweets and afternoon lawnmowers, people watching, taking in the scent of flowers and the sacred earth allows one to connect fully and then store vivid experiences that I can tap into during the sunless, damp northwest winters and feed the soul.

In the 90s a lot of credence was given to finding meaning in the mundane and menial. Washing dishes, for example, takes on whole new meaning when one simply appreciates the experience of the relatively benign act. Such perspective instills a feeling of accomplishment and reverence for necessity. But mostly it allows us to just be, even if for a brief moment.

So, how much time do you give yourself each day? I'm not talking about time spent in the bathroom, grooming, eating. I'm referring to time being present in your life, discovering your path. Now if you're wondering how to harness time to make better use of each day or how to make time if you're already strapped for time, ask yourself "Am I willing to dedicate ten minutes each day to myself ... just me?"

If your answer is YES, let's talk about how to make those ten minutes powerful!

Gardening for the soul

Years ago, a friend gave me some “sacred earth” soil, her special compost blend that she prayed over every morning at daybreak. I filled two makeshift garden beds and got busy. I managed to plant and harvest a beautiful garden full of tomatoes, zucchini, strawberries, and mint.

What I didn’t realize was the therapeutic effect gardening would have on me. Connecting daily with the earth’s textures and aromas, the warmth of the sun, planting tiny life-giving seeds, the wonder of the work done by worms and other insects, the sound of the water softening the dry dirt, hoping for progress, watching life spring forth in amazement, and harvesting the savory fruits still warm from the sun for a quick meal was the ultimate holistic experience.

There was something magical about it all and as each workday neared an end, I found myself longing to be in the garden tending to my ‘babies’. One of my fondest memories of that summer was sharing that sacred space with my grandson, Desmond, who was 2 at the time. He was so enamored with the cherry tomatoes and would pluck the juicy ripe red orbs off the vine and stuff his mouth. How I wish I had a photo of that!

Other than childbirth, no other experience has proved as satisfying to the soul. It’s been too long since then. And recent years have been filled with much loss (of loved ones, time, revenue…) and so it is time to be reminded, indeed to embrace the simple abundant blessings within our reach. And I cannot think of a better vehicle than gardening.

I read a bit about square foot gardening and sheet mulch, even took a free organic gardening class at a local holistic college. But really, the only way to learn is to dig in, literally! If you’ve been thinking about it, I encourage you to do it. Gardening is sustainable, green, cost effective, therapeutic, heart-healthy and fun! So far this year, I’ve planted strawberries, tomatoes, snap peas, cabbage, beets, lettuce, and a variety of herbs in two 4×8 raised beds in my backyard. You can follow my organic gardening journal by connecting with me on Facebook or Twitter and share how your garden is coming along.

Cooking with fenugreek

Last night 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.

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 health-conscious 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 excitedly 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.