Feeling like your digestion is making too much noise? Gurgle. Gurgle.

These past few months of summer I haven't been eating my best, and this often leads me to bad digestion. I know what you might be thinking - that I’m a health coach, and I have this all figured out - but I am human too. In my practice, I teach people how to listen to their body and what to do when they feel wonky too.

For me, I get dry skin, bloating, and occasional constipation. So many of my clients say they have belly bloat even when they do not eat, something that is actually not uncommon for people with digestive issues.

Unhealthy eating and stress inflames the intestinal lining and disrupts the good balance of bacteria in the gut.

This is what happened to me. It was time to restore and rebuild on the quick!

Feel like you are passing gas too much?
Feel exhausted for no reason?
Time to rebuild and restore your gut health with this smoothie.

Every time I am feeling off, I keep it simple: smoothies, juices, and easy-to-digest soups.

The Healthy Digestion Smoothie

Ingredients:
●    1/2 cup pineapple
●    1/4 green apple
●    1/2 cup water
●    1/2 cup coconut water
●    1/2 fresh kiwi
●    1/2 cucumber
●    1 teaspoon fresh ginger
●    1 probiotic, (I use a 50 billion CFU)
●    2 ounces of Aloe Vera Juice
●    Dash of cinnamon
●    Juice of one lemon

Directions:
Add all ingredients to a high-speed blender (I use a Vitamix).

To really restore your gut, improve your life and strengthen your immune system, learn more about my Fall Re(fresh) Cleanse. 

Weight loss seems simple in theory. Burn more calories than you eat. But many of us who have tried this simplistic theory have failed, making mistakes without even realizing it!

Have you starved so badly, eating extremely low calorie diets and not lose any weight? have you LIVED at the gym for weeks and not lose a pound? Do you do your daily cardio routine with no results?

Keep reading then....

Here are 7 common "Weight Loss Mistakes" and how to fix them:

Starving Yourself
Oh, I've seen this way too often- skip breakfast, a soup for lunch, and a "Lean Cuisine" for dinner.  Or eating extremely low-fat because that way you don't gain fat: "it's very low-calorie, shouldn't I lose weight?" The problem is eating too little (usually less than 1,200 calories for women, although it depends on the person) tells the body you are "starving" and thus, the body slows down, stalling your metabolism, because it wants to keep everything you eat inside for energy.  

*It is important to eat enough calories and the right combination of them- usually something like 40% carbs (made up of mostly VEGETABLES); 35% protein (making these options LEAN); and 25% healthy fat (think avocado, nuts, and olive oil- in SMALL amounts!).

Ignoring Sleep
Did you know appetite and hunger hormones are greatly influenced by how much sleep you get? 
Studies have shown that leptin, a hormone that signals satiety to the brain (the one telling the brain "I'm full!"), is reduced by sleep deprivation. At the same time, ghrelin a hormone that signals hunger (the one saying "I'm hungry!") elevates during shorter sleep. This increase in hunger and appetite, has also been found to be for foods with high-carbohydrate contents. 
*So, if you want to lose weight, make sure to get your zzzz's!

Working-out = Food Fest
One recent study in "Marketing Letters" found that people who were told a one-mile walk was for exercise ate about twice as much afterward as those informed the outing was for fun.
So many people think if they exercise they can eat more, or eat whatever they want.  No!! No! NO! Exercise and a good diet go hand in hand, if you want to lose weight.  While you might get a little hungrier when you exercise, it doesn't mean you can just binge!
*Drink a LOT of water after exercising and have a small, simple snack (try 1/2 cup low-fat plain Greek yogurt with a handful of blueberries) to sustain you until your next (healthy) meal.

Same Exercise Routine
So you walk 4 miles every day.  Or ride the bike for 45 minutes every day, or even run 5 miles a day! That's great, problem is your body starts seeing this as your new normal and enters into a "plateau". You need to surprise the body! 
*To get better results, follow the FIT principle: Vary the "frequency", "intensity" and/or "time" of your exercise routine.

Cardio (is not) King
Many people think cardio is king when it comes to weight loss.  Right? you sweat and your heart rate goes up.  Makes sense, but actually building muscle ramps up your metabolism and helps you burn fat.
*Alternate your cardio with strength training to keep your metabolism going strong.
​
Ignoring Diet
Many people devote themselves to exercise to lose weight, thinking this will be enough.  You might lose a bit of weight at the beginning, if you haven't exercised in a while, but the reality is you can't lose weight ignoring your diet.  This does not mean, as previously mentioned, you need to starve yourself- you just need to know WHAT to eat.  Healthy and balanced eating is what is all about!

Ignoring Exercise
Here's the other side of the coin.  Your diet is perfect. But honestly, if you are like me (that is, older than 35.. ; ) you will likely need more than a "perfect diet" to lose weight, unless you starve yourself, which we already established doesn't work either!!  
*Exercise helps ramp up your metabolism by building muscle and burning fat, and it is essential for sustainable weight loss.

Hope this helps on your weight loss efforts! Of course, dieting and weight gain can be highly individualized and VERY psychological, so find the help you think you need.

Lastly, and most important in embarking any "weight loss" program, challenge, or diet is to:

FIND YOUR (REAL) MOTIVATION.
COMMIT.
and SUCCEED!

Yes, you read right. Although not literally, I did consume my placenta post birth.

Have you heard of "placenta encapsulation"? While pregnant I read a bit about it, heard some from a doula I talked to, and read some "granola mama" blog posts on it.

But what is it and Why Do It?
The placenta is the organ that surrounds the fetus in the womb and allows for the exchange of nutrients, blood, and waste with the mother. It is expelled from the uterus after the birth of the child. The custom of consuming the placenta, or placentophagy, is centuries old, practiced most often in Chinese medicine. It is a controversial tradition that has been gaining traction in the United States for several decades, especially in the celebrity world with stars like January Jones and Alicia Silverstone giving eating the placenta a try. But are there truly benefits to the practice? How is it done?  And what was my experience?

Background on the Practice
In China, mothers have engaged in placenta consumption for thousands of years. It was meant to help them regain their energy, stamina and boost milk supply.

While there is not a lot of research on its benefits, there actually is some science to eating the placenta… it contains oxytocin, a hormone that reduces pain and increases bonding with baby, it also contains thyroid stimulating hormones, interferon and prolactin, which can boost the immune system, energy, recovery and milk supply.

As it turn out, humans are one of the only mammals on earth who don’t eat their placentas after giving birth. Some researchers say that this is because eating the placenta offers a biological advantage, and critics argue that most mammals consume their placentas to hide traces of childbirth from predators in the wild.

There is very little scientific research done on its advantages, mostly the benefits reported are anecdotal, but one study did find that rats who consumed their placentas had higher pain thresholds, among other benefits.

How to Do It
Some people actually eat it raw (eeek!!). In rare cases they do right after birth.

Other people cook the placenta like they would any other organ meat, and eat it that way (eeek again!).

But the most popular option by far, is to encapsulate the placenta. This usually involves steaming the placenta, then drying it, grinding it, and placing it into pill form.

Why Do It? The Reported Benefits
Again, while these are anecdotal, the reported benefits are as follow:

• Increased release of the hormone oxytocin, which helps the uterus return to normal size and encourages bonding with the infant
• Increase in CRH, a stress-reducing hormone
• Decrease in post-partum depression levels
• Restoration of iron levels in the blood
• Increase in milk production
• Increased energy

Why I Did It and My Experience
Truth is I was just intrigued, and because it is just a capsule (so not as gross) I figured why not! My first post-partum wasn't necessarily "depressive" but there sure were a lot of tears, exhaustion, and recovery pain, so I decided to give it a try and see how it goes. 
The results were great- (even my mother noticed!)- I was in great mood, high energy, good sleep (in between feedings) and very low stress.  Wether this was because it was the second time around, labor was SO much easier than the first, and/or a placebo effect - I don't know and never will, but if you have suffered from depression or just think you'd be willing to try, I'd highly recommend it!

Sources:

• http://www.washingtonpost.com/national/health-science/some-mothers-see-health-benefits-in-eating-their-placenta-after-giving-birth/2012/04/02/gIQAVfgLrS_story.html
• http://en.wikipedia.org/wiki/Placentophagy
• http://americanpregnancy.org/first-year-of-life/placental-encapsulation/

Do you get a bit scattered during the cooler fall and winter months? Perhaps a bit more anxious? or start craving sweets for energy? 

Integrating medicine
In Western diets, foods are broken down into proteins, calories and carbohydrates. But in Chinese medicine, the focus is on vitamins, minerals and the energetic properties of the food.  It also looks at our body’s relationship to the energetics associated with the food. For example, how a root vegetable can have a grounding and warming effect on our bodies and minds. While it may sound "woo-woo" to you, do remember this form of medicine has been practiced for over 5,000 years, and while the Chinese have adopted many aspects of modern western medicine, they still use this form of medicine in their daily life- especially using food as medicine (which of course, I love!!!)

Interestingly, Chinese medicine is in many ways very much in alignment with Ayurveda. Ayurvedic medicine is a system of traditional Hindu medicine native to India, and which has also been used for thousands of years. For example, they also believe root vegetables are grounding and should especially be consumed during the fall and winter months.

I have experimented with both forms of medicine with much success- and the best? when you integrate western, Chinese, and Ayurvedic medicine!

Back to School is in full swing and that means coming up with what to pack for lunch every-single-day. Ugh... I dread this, 'cause I myself get in a rut! Do you??

While we still have 2 weeks to go back to school, I've already started looking and have found some great resources, tips, and ideas that I thought I shared with all of you.

(Most) Important Things FIRST!

Before I even start talking about lunch, let me advise- BREAKFAST is KING for children.  Studies have found that "eating breakfast has a positive effect on children's cognitive performance, particularly in the domains of memory and attention".
But not just any breakfast (see, that's the important part)- make sure your kids have a healthy and filling breakfast with protein, fiber, and fat.  Yes, the brain likes FAT! SKIP the sugary cereals and pancakes and think eggs, oatmeal with nut butter, greek yogurt with fruit and granola, etc..

TIPS for EASY Lunch:

• Your Food Rule- First make up what your "lunch rule" is.  For example, mine is "one fruit and one vegetable" with every packed lunch. That makes it simpler for me because then I just "fill up" the rest!
• Be creative- think outside the sandwich box! It could be a variety of little snacks or leftovers from the week.
• Freeze, freeze, freeze- cannot stress this one enough.  Baking some zucchini muffins? make a double batch and freeze. While you make breakfast next week put in toaster oven to defrost/warm and they are ready to be packed.  Easy!  Freeze cheese sticks and pack them frozen, they will still be cold by lunchtime. Also, make smoothies and freeze in Freezie Pop Molds.
• Get them involved- I ALWAYS advise this with children.  Ask what they'd like, what they think- of course within the realm of healthy options! They might have some great ideas that they see from friends or that they come up with.
• Don't underestimate their willingness to eat it- you'd be surprised what they will eat outside of the house.  Without you (with the best intentions, I know) saying "eat your veggies", "one more bite" etc.  
• Keep it simple- While the Pinterest looking lunches look lovely, who has time for that?! Well, maybe if you want to get the kids "making their own" it might make it more fun for them, otherwise... keep it simple!

Now, for the lunch ideas:

The Beloved Sandwich

1. Turkey, cheese & greens sandwich, carrot sticks, and a peach.
2. PB&J (or any nut/seed butter), edamame, and apple.
3. Quesadilla, kale chips, and blueberries.

The Bento Box

1. A (frozen) cheese stick, whole grain crackers, few nuts, cucumber slices, and a banana.
2. Hard boiled egg, broccoli, a pear.
3. Cheese cubes, turkey and grape skewers with two slices avocado and strawberries.
4. Carrot and celery sticks with hummus, a cheese stick, pretzels, apple.
5. Yogurt- WATCH OUT for sugar content! I like to pack my own plain (whole or low fat) and put berries on top, perhaps some granola or nuts; carrots and cherry tomatoes on the side.
6. Homemade Smoothie of choice (on a Freezie Pop Mold), mini oatmeal muffin, and apple slices.

The Baked Goods

1. Whole wheat Zucchini bread, carrots, and pear.
2. Whole wheat Carrot- Applesauce muffin, kale chips and grapes.

The Hot Lunch (Mostly, The Leftover Lunch)

1. Lentil soup, cucumber slices, apple.
2. Chicken soup with side salad of greens with strawberries.
3. Mac and cheese, carrot sticks and cherry tomatoes, berries.
4. Pasta with red meat sauce, kale chips, a pear.
5. Rice and beans, avocado slices, an apple.
6. Fried rice (EASY!- you can even make it the same morning- throw in a pan some oil, leftover rice, frozen peas, frozen corn, perhaps some pieces of carrot, an egg-scrambled and a hint of soy sauce!), pineapple cubes on the side. 

Lastly, here are some great products for easy lunch box packing:

• Bento lunch box or containers with compartments for those days of mixed, healthy snacks.
  
• Good thermos- that will keep your hot lunch warm until lunchtime. 
  
• Freezie Pop Molds- to pack smoothies. Put a couple of ice packs in the lunch box to keep cool.  They will be thawed but still very cold by lunchtime!
  
• Ice Packs- there are some containers that include ice packs in them.
  

Need more ideas and beautiful visuals? Here are some fabulous resources.

100 Days of Real Food
Thirty Handmade Days and...
Pinterest, of course... :)

Have a great school year!

Many people are using milk substitutes as a "healthy alternative" to dairy. 

Some of you might even be thinking "what's wrong with dairy now?" In my opinion, dairy milk is not necessarily bad- ideally, if we could drink it in its raw form it might even be beneficial, but since our laws don't allow it in most states, we have to do with pasteurized milk, which depletes a lot of the necessary enzymes in milk that help digest its proteins.  This leads to many more people being intolerant or sensitive to dairy.

So if you are... you're probably drinking coconut, rice, soy, almond or hemp milk. (And there's an array of options out there!)

Better for you, right?  According to a new report – WRONG!

Before I get into it, if you’re drinking any sort of milk substitute, go grab it and look for this ingredient: Carrageenan.

What Is Carrageenan?
Carrageenan is a common ingredient in the majority of milk substitutes, baby formulas, cottage cheese, and even some flavored coconut waters! It’s used as a stabilizer and/or emulsifier.

There are 2 “classes” of Carrageenan: "food safe" and approved and "non-food-safe" or non-approved.

The Research Studies and Its Findings
There has been plenty of published, peer-reviews literature in the scientific community for decades showing that non-food-safe carrageenan is inflammatory and carcinogenic in lab animals.  In fact, non-food safe carrageenan was listed as a “possible human carcinogen” by the World Health Organization’s International Agency for Research on Cancer in 1983.

While it is well established that non-food-safe carrageenan is harmful, there have also been concerns with food-grade carrageenan dating back to the late 1970s! In fact, there are studies (including industry-funded studies) showing food-grade carrageenan is also linked to colon inflammation and colon cancer in animals. What?!?!

Additionally, some studies are reporting that “food-grade” carrageenan can degrade in the gastrointestinal tract to the same molecular weight/structure as non-food-grade carrageenan.

Lastly and sadly... it doesn’t matter whether the product is organic or not (Carrageenan was approved for use in organics in 1995 and re-approved in 2008). !@#$%???

Over the years a prominent researcher in the field, Joanne K. Tobacman, M.D., now associate professor of clinical medicine at the University of Illinois College of Medicine has published 18 peer-reviewed studies that address the biological effects of carrageenan and is convinced that it is harmful to human health. In April 2012, she addressed the National Organic Standards Board on this issue and urged reconsideration of the use of carrageenan in organic foods.

In her presentation, Dr. Tobacman said that her research has shown that exposure to carrageenan causes inflammation and that when we consume processed foods containing it, we ingest enough to cause inflammation in our bodies. She explained that all forms of carrageenan are capable of causing inflammation. This is bad news. We know that chronic inflammation is a root cause of many serious diseases including heart disease, Alzheimer's and Parkinson's diseases, and cancer.


So, What is One to Do?
It just seems like there is too much controversy around carrageenan, and too much risk that it could cause colon inflammation and colon cancer, so I am steering clear of carrageenan.

Check out these major brands that use Carrageenan:

Blue Diamond
Carnation
Horizon
Pacific
Silk (Silk Unsweetened Almond Milk does not have it)
So Delicious
Starbucks
Tempt
Zico

Read your ingredients list closely and stay away from carrageenan. Also, here is a handy list of brands that don't use carrageenan for different products.

I'm sure you've heard the recent news about new government dietary guidelines recommending "eating less meat".  Mainly there is a big concern about its impact to the environment, but there is also plenty of research pointing towards a more varied and plant based diet as being healthier for you by reducing risks of obesity, heart disease, cancer, and other chronic diseases.

I agree completely with this new recommendation and I think it is a VERY important one.

Now you may be confused, as you may know we have a farm with grazing cattle to produce organic, grass fed beef.  But here is "my beef with beef":

#1- We should ALL be eating LESS animal protein.
Regardless of quality, QUANTITY is a real problem.  Americans eat WAY too much meat.  Think about the bacon or breakfast sausages for breakfast, lunch meats and processed meats for your sandwich at lunch, and the chicken, steaks or other piece of meat with your dinner.  Did you know the daily recommendation for an adult woman is about 5 oz of animal protein and for men about 6oz A DAY?!

#2- When we do, it should be of good quality: grass fed for beef, pastured for poultry and pork, and wild for fish. When possible, organic as well.
Quality is VERY important.  Animal production has become an intense operation to meet the demands and animals are fed all kinds of stuff they are not supposed to be eating. Starting with the naturally grass eating cow that is fed hard to digest corn to quickly fatten it, creating all kinds of diseases for them. Grass fed beef also contains as much as 5 TIMES more omega 3 fatty acids than corn fed.
Antibiotics is another big problem. Farmed fish is very heavy on antibiotics, by the way.
Did you know an astonishing 80% of all antibiotics sold in the U.S. are used on animals for meat production? Let that sink in. This rampant use is creating antibiotic-resistant “super bacteria.” According to the Environmental Working Group, 87% of tested meat samples (turkey, pork, beef, and chicken) were contaminated by at least one species of antibiotic-resistant bacteria. 

And then there is the issue of what these antibiotics are doing to our guts!!

Now, I know cost is an issue, but remember by eating LESS meat, smaller portions, and using more plant based proteins you will save lots of money that you can then use on QUALITY!

#3- Not ALL beef production is bad for the environment. 
Holistic management (sometimes called rotational or intensive grazing) is actually GOOD and necessary for it. This is a complicated subject for which perhaps I'll have my husband be a "guest poster" one of these days :) He has read and studied extensively these types of operations and its benefits to the environment.  Its just the old school, natural way of raising animals, and thus it makes sense for Mother Earth! If you are curious, you can read more here...

Conclusion and My Advice

Start with Meatless Mondays! 
Have you heard of the movement? Here is more information.. To me, this was a great start. We started doing this at home about a decade ago and it has created a better awareness of how many different ways we can really eat plant based in a delicious, nutritious and fulfilling way.  Today I can go beyond just Mondays...

There are so many plant-based protein sources that we can incorporate to eat less meat: lentils, beans, quinoa, seeds, nuts, and grains.

Avoid animal protein for breakfast and lunch.
Try oatmeal or chia pudding for breakfast, a lentil soup or green salad with veggies and beans for lunch. Reserve your animal protein only for dinnertime.

Get creative! 
You can use nuts or chickpeas for your salads; make soups with lentils, and so many delicious dishes with protein-rich quinoa!!  I also love the new black bean pasta (they sell at Costco) you can eat with your favorite pesto for a wonderful, nutritious, "meat-free" dish!

Want some recipes to get you started? Visit and follow my "Meatless Monday" Pinterest board!

When I studied nutrition I swore I would never categorize a food into "super food" or other real or natural foods as "bad foods" as you see in many cases, but I have to admit- when it comes to vegetables, Greens are KING!

Greens are the most commonly missing food in modern diets. Learning to incorporate dark leafy greens into the diet is essential to establishing a healthy body and immune system.We are talking about dark, leafy greens like spinach, arugula, kale, spring greens, collard greens, cabbage, mesclun, mustard greens, watercress, broccoli rabe, bok choy, dandelion greens, beet greens, etc...

+ Greens help build your internal micro biome (the good bacteria you hear so much about?!)
+ They strengthen the blood and respiratory system.
+ They are high-alkaline foods. Alkaline minerals in our bodies neutralize acidic conditions that cause disease. Green vegetables help to replenish our alkaline mineral stores and filter out pollutants.
+ Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals.   

I mean, need I say more?? 

While choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.

How to?
Greens are so easy to incorporate.  We always think of salads when we think of greens, but if you prefer other ways, there are plenty!

+ Add them in soups.
+ Add them to a breakfast omelette.
+ Juice them.
+ Blend them and have a green smoothie.
+ Steam them.
+ Make chips (think kale chips?).
+ Add them in pasta, rice dishes or stir fries.

Challenge for the Week: 
This week, try adding greens DAILY, at least once a day. Anything you cook, think of how you can add some greens, or think ahead and try a smoothie or juice!

Good luck and stay tuned to next week for the next Month of May Healthy Habit Challenge!

Aaahhhh, Spring is in the air!! and I must say it is MY.FAVORITE.SEASON of all! The (slightly) warmer days, longer nights, first buds coming out of trees, the sight and smell of daffodils and tulips and the energy of the people coming out of hibernation... What a great feeling!

However.....

I suffer from seasonal allergies.  Yes, I'm allergic to pollen. {And yes, we have a farm...}

So, the past few years I've really studied and researched (and tried, and tried again) different natural methods to #1- PREVENT, and #2 TREAT MY SEASONAL ALLERGIES, naturally. It has gotten SO much better, or even non-existent!

But, first of all...

What causes seasonal allergies?
When an allergen trigger like pollen lands on top of receptors in our nasal passage it alerts the body to release histamine. Histamines are naturally occurring. They initiate a series of reactions that are designed to help the body get rid of unwanted visitors. The problem is when the body overreacts to non-harmful substances. That’s when we end up with the constant itchy eyes and runny nose. For some people these reactions can become increasingly bothersome and in some instances can make it difficult to breathe.

Preventing & Treating Seasonal Allergies:
Some of these are best if you start a month or so before allergy season.  I explain each as follows: 

#1- Quercetin- A natural plant-derived compound called a bioflavonoid, quercetin helps stabilize mast cells and prevents them from releasing histamine. Citrus fruits, onions, apples, parsley, tea, tomatoes, broccoli, lettuce and wine are naturally high in quercetin, but allergy sufferers will most likely need to use supplement to build up enough of this compound to prevent attacks. The recommended dosage is about 1,000 milligrams a day, taken between meals. It’s best to start treatment six weeks before allergy season.

*Note: Those with liver disease shouldn’t use quercetin, so please consult your doctor before using this or any other supplement — especially if you are pregnant or nursing.

#2- Stinging Nettle- If you decide you need an antihistamine but want a natural option, stinging nettle behaves in much the same way as many of the drugs sold to treat allergies, but without the unwanted side effects of dry mouth and drowsiness. Nettle actually inhibits the body’s ability to produce histamine. It’s a common weed in many parts of the United States (we have them at the farm!), but the most practical medicinal form is a freeze-dried extract of the leaves sold in capsules. Studies have shown that taking about 300 milligrams daily will offer relief for most people, although the effects may last only a few hours.

#3- Nasal Rinse/Neti Pot- This is my favorite! what could be simpler than rinsing away allergens with saltwater? Neti pots, small vessels shaped like Aladdin’s lamp, have been used in India for thousands of years to flush the sinuses and keep them clear. It’s an idea that takes some getting used to for most Westerners, but it’s a bit like using nasal spray. A little douse of saltwater can rinse away those prickly pollen grains and help treat allergies and other forms of sinus congestion.

#4- Lemon/ACV/LOCAL Honey Elixir (on steroids!)- You’ve heard me talk about the morning lemon elixir, and for allergy season I put it "on steroids”! Organic raw apple cider vinegar promotes alkalinity and PH balance of the body, which is one reason why it works great as a natural remedy to ward off all types of allergies.

The best way this will help is to be consistent. Mix 1 tablespoon ACV with 1 tablespoon freshly squeezed lemon juice and 1/2 tablespoon raw bees (LOCAL) honey and drink twice a day. Start a few weeks before allergy season for best results. Be patient as this mixture begins to balance out your GI tract and build up your natural immune defenses to fight off all types of allergies.

#5- Bee pollen-  High in protein, as well as other antioxidants and vitamins, it is one of nature’s perfect superfoods. Bees go from flower to flower collecting pollen to bring back to the hive where they create these granules. Bee pollen actually reduces histamine, which is the same target over -the-counter medications act upon. It can be effective for a wide range of respiratory diseases, ranging from asthma to chronic sinus infections.

Always buy LOCAL bee pollen to ensure you're building up an immunity to the plants in your area.  While it does come in pill, powder, or liquid form, it's best to consume the actual granules that the bees make. The granules have a sweet taste and powdery texture that can be used in smoothies, sprinkled on oatmeal or yogurt, or combined with granola.

Start gradually (½ tsp.) a day and work your way up to 1-3 tablespoons by the end of four weeks. I usually take a spoonful with my breakfast or add it to my morning smoothie or oatmeal. It's best to take with food, especially fruit. The fruit fibers will activate the pollen faster and cleanse your colon simultaneously. Again, gut and immune health are closely linked in regards to severity of allergies!

Note: Some people may be very sensitive to bee pollen, especially us allergic to pollen, of course! Place a few granules in your mouth and wait 2 minutes. If you experience no symptoms (watery eyes, runny nose, sneezing), chew slowly and swallow. Wait another 24 hours and monitor your body for any symptoms. If you don't experience any, gradually increase as stated above.

#6- Eliminate food triggers- There are foods you may be sensitive to that will cause inflammation for you as well as lower your immune system response.  Its important to find out if you are and which foods these are.  Through an elimination diet (followed by reintroduction of foods) you can identify which foods you are sensitive to, and learn alternatives to these.

Also, and most importantly, by cleaning up the body of toxins and eating nutrient-rich food you will boost and strengthen your immune system for a smoother allergy season! 

Contact me if you need help or have further inquiries on how to do an elimination diet.

Have a happy and healthy spring!

Last time I talked about food policies that make unhealthy food cheap- and our healthy food expensive.

Let me first start by "inspiring you?" with some economics. Now come on, don't leave just because you see some numbers, bare with me here!

Economics:
Cost of Healthy diet: $1.50 more/day or $550more/person/yr
Poor diet: $1,200/person/yr (this is the cost of health care on diet-related conditions or diseases).
% of Income Spent on Food (1950s): 30%
% of Income Spent on Food (Today): 6%

Health care costs in this country are skyrocketing! Heart blood pressure, obesity and diabetes (all diet related conditions) are as well. 

Compared to other developed nations, the U.S. spends more on health care per person and devotes a greater share of its GDP to health. 
On the other hand, we are spending less in food than any other country in the world, including developed countries like all of Europe.

Correlation here?! I say for sure!

Priorities:
Let's examine priorities. 
What are your priorities and values when it comes to spending?
Think about your spending patterns.
Where do you spend most of your money? is your spending aligned with your values? where can you save money so you can buy healthier foods? 

In my case, health and the environment are values I hold dear and very high. Yet, I'm proud to keep driving our 8 year old car to the ground, haven't finished furnishing our 7 year old home, and really don't care for fancy jewelry!

I've seen clients with really limited incomes buying good, quality food and others with much more wealth say they can't afford the same, so I really know a big part of this comes to priorities. 

Remember though: FOOD IS MEDICINE and HEALTH IS WEALTH!

Planning and Tips:
Now that you've examined your priorities and spending, here are a few tips to healthy shopping without breaking your budget and accommodating your (other) priorities! :)

• Planning- Plan your weekly meals in advance of your shopping trip.
• Shopping list- Go to the store with a list and stick to it! 
• Meat- Have at least 1 "Meatless Day" a week, and reduce your portions to 4-6 oz, since quality animal proteins are the most expensive part.
• Buy on SALE- While I said "stick to the list", if you had Cod in your list for fish and the salmon is on sale- do the salmon- and buy extra to freeze! Look at the SALE signs of items you normally buy anyway and STOCK UP! you can always freeze!
• Eat Out Less and In More- Eating out will almost ALWAYS be more expensive! By the time you add tip, your drink, and if you get lured into dessert, it won't only be more expensive but definitely less healthy!

P.S. If you need more help or to learn more on how to buy healthier foods (and what exactly these are!) try a Grocery Store Tour with me! Click here to read more.