https://www.thatorganicmom.com/ A Healthy Bite is a podcast for people on the go. You’ll get bite-sized bits of healthy motivation to keep you on the track with your healthy living habits! We will talk about everything from sleep to bathroom habits! Thu, 18 Dec 2025 18:11:50 +0000 en-US hourly 1 Blubrry PowerPress/11.15.11 Rebecca Huff false episodic Rebecca Huff thatorganicmom@gmail.com ThatOrganicMom ThatOrganicMom podcast https://www.thatorganicmom.com/wp-content/uploads/powerpress/A-Healthy-Bite-Podcast.png https://www.thatorganicmom.com/blog/ TV-G db6488c9-8fb6-5210-b5fa-28a82ebf1bd0 https://www.thatorganicmom.com/gilmore-girls-food-bonding/ Mon, 02 Jan 2023 16:41:56 +0000 https://www.thatorganicmom.com/?p=29700 Looking for recipes from Gilmore Girls that you can make? I get you, and I have a solution! You're watching Rory and Lorelai eat stacks of pancakes and drink copious amounts of coffee, and suddenly, you are ravenous. Been there, done that. So what's the solution? Head over to EatingGilmore.com to whip up a recipe that will satisfy your food cravings! Larisa, the creator of EatingGilmore.com is in the process of creating a recipe for every single episode of the popular series Gilmore Girls. And why not? You know they're always eating and it makes us so hungry! In this episode, we explore our mutual love of food, cooking, cookbooks, and of course, the popular hit show Gilmore Girls. Meet the Author behind EatingGilmore Larisa is a home cook obsessed with Gilmore Girls and is cooking her way through the series one episode at a time. Each episode she chooses a dish, drink, or meal to prepare inspired by that episode then develops a recipe to share on her website. Cooking has always been something Larisa enjoyed and it truly shows in the food she creates to pair with each episode. eatinggilmore.com Making Recipes from Gilmore Girls - Rebecca's Favorites Apple Cider Ice Cream - see photo belowMac and Cheese Chocolate Milk Shakes - see photo belowCoconut Shrimp Tacos with Mango Avocado SalsaDr. Pepper BBQ Chicken Nachos (I substituted Kombucha Brew Dr., and it was still absolutely amazing!) My daughter and me toasting our perfect milk shake and episode pairing thanks to Larisa! Lorelai: We should be eating, I'm hungry! Don't they want us eating? Isn't that what the point of the Hungry Diner is, to feed the hungry diner? Or is the point of the Hungry Diner to keep the diner hungry, in which case they should call it the Eternally Hungry Diner cuz you're not gonna get any food here, loser!Rory: That would be quite a sign.Gilmore Girls While eating dinner in front of the tv isn’t something experts recommend doing every night, an occasional dinner at the coffee table while watching your favorite show is a great way to bond with your family or friends. When you pair Gilmore Girls with one of Larisa's recipes, you can turn screen time into family bonding time. Apple Cider Ice Cream Recipe by Larisa and then I used my caramel sauce recipe for a delicious topping! Rory: You know, there will be food there.Lorelai: Finger food, aka snooty little balls of attitude!Rory: Oh boy.Lorelai: I need real food, peasant food, hearty bread, meat, cheese, little pickle chips, sauce, a special sauce. This is the food that sustains me, this is the food of my...Rory: Oh my God, just eat the burger already!Lorelai: How crabby!Rory: I'm not crabby.Lorelai: I didn't even get through my special sauce speech. That's crabby.Gilmore Girls Transcripts EatingGilmore [00:00:00] Rebecca: So tell me a little bit about yourself so that you know, people can get an idea of who you are from you.  [00:00:06] Larisa: Yeah. so I'm Larissa. I am the person behind the Instagram and blog called Eating Gilmore, and essentially the project is where I recreate a dish or drink of some sort that is inspired by every single episode of my favorite TV show, which is Gilmore Girls. [00:00:28] Larisa: That is so cool that you had the idea to do that, because I. It's interesting  [00:00:33] Rebecca: when you watch a TV show or sometimes even a movie, but I feel like it's more with TV shows and they're eating something. It always makes you want to eat too.  [00:00:43] Larisa: Yes, . I'm always hungry when I'm watching the show  [00:00:47] Rebecca: because they eat all the time and I got my coffee because I'm like, okay, we're gonna be talking about Rory and Lo Loli, so I know there's gonna be coffee involved , so I have to have my coffee. [00:00:58] Larisa: Perfect.  [00:00:59] Rebecca: Yeah. So obviously you loved Gilmore Girls, it's your favorite show, you said. So were you already really into cooking before you started this adventure with your blog and Instagram?  [00:01:13] Larisa: Yeah, so I've kind of been cooking my whole life. It was something my mom kind of taught me a little bit when I was little and she bought me a couple of. [00:01:25] Larisa: Children's cookbooks that kind of teach kids the basics. You know, knife safety, things like that. And I really enjoyed them. And so that kind of started when I was fairly young. And then when I was on my own in college, I kind of started. You know, diving into that a little bit more and my own kitchen, my own space, things like that. [00:01:46] Larisa: And I think that was right around when Pinterest was starting to become really popular. So, you know, there were so many recipes just like at your fingertips that I got really. More into cooking then. And I also kind of started collecting cookbooks. That's something that my late aunt always did, and so kind of got me into enjoying reading through those, learning different recipes, techniques and things like that. [00:02:13] Larisa: I've never been professionally trained or anything but it's always just kind of been a, a hobby that I've enjoyed.  [00:02:20] Rebecca: So you do love cookbooks and you collect them . Okay. I, I wondered because like, there's, there's people, I feel like maybe they fall on either side and maybe some people that fall in the middle. [00:02:34] Rebecca: But I also am a cookbook collector and I have way too many cookbooks, I guess some people would say. But yeah, they're everywhere. So I was curious if you had a love of cookbooks, so it's cool to find out that you also love collecting them. Do you have a favorite. [00:02:51] Larisa: I don't think I have a favorite, but something that I started a few years ago, when I go on any sort of big trip, I try to find a cookbook from that country or that city. [00:03:04] Larisa: And so that's kind of been a fun travel tradition that I've done. I, it's like picking a favorite child. I don't know if I could pick a favorite cook. Because I have a lot that are really special. Like I found have you seen Julia and Julia about Julia Child? I found, I love that, that cookbook that they kind of make in that movie. [00:03:23] Larisa: I found it at this little bookshop in Paris. So that was really special. Mm-hmm. So, yeah, just a few different, like memories of actually finding those cookbooks. But yeah, I don't think I have a favorite one.  [00:03:33] Rebecca: Oh, that's cool. I I do have a favorite. My favorite cookbook author is Christopher Kimball and I love Oh yeah, his like Milk Street cookbooks. [00:03:42] Rebecca: And I also was on a trip when I found that first one of his cookbooks. I was in Orlando at a TaeKwonDo tournament, and I found that book and I bought it, and then I was obsessed with his cookbooks ever since then. But I, I love that you mentioned Julia and Julia because it , it reaffirms that connection between like entertainment and food. Yeah. And sometimes I used to feel a little guilty for eating food in front of the TV because they say, oh, you know, you should sit at, have a proper, you know, friendly dinner and all this. [00:04:20] Rebecca: But you know, I've realized, and I did another podcast interview with the Family Dinner Project and she said, you know whatever bonds your family. That's okay. And so for us, it's been kind of cool to. You know, watch Gilmore Girls and prepare a food that they are also eating. And the whole thing has been super bonding for us. [00:04:45] Rebecca: Yeah. Because like, we'll, we're like, okay, let's go check eating Gilmore and see what the food is for the next episode. Yeah. And then we're like, oh, okay, it's chocolate milkshakes. So, okay, tomorrow night we're gonna watch that episode and we're gonna make her recipe. And so then, We get everything ready and we start watching the episode and then we have, you know, our meal and we're eating with them and the whole experience is really bonding. [00:05:10] Rebecca: So I stopped feeling bad about that and now I feel like I'm doing one step above the family dinner. It's even more bonding when you cook and eat together, right?  [00:05:22] Larisa: Yeah, exactly. And I think too, what's even, what's really special just about Gilmore Girls but I think any show that you can relate to your friends or family members is in the same way, but I think for a lot of people, especially mothers and daughters, if they're able to bond through that show, I think it's really special. [00:05:40] Larisa: Because you can see yourself in the characters, and that's one of the big reasons that I love this show so much, is that it doesn't matter what generation you're in, you know every, there's someone in it for everyone, you know, teenagers, adults, grandmothers, you know, everyone can kind of relate to. A storyline. [00:05:57] Larisa: So that's why they think it's really special. And it's really sweet and touching that you and your daughters cook my food together with the show. And it kind of makes it fun and interactive, right? Like, oh, they're having their milkshakes, I'm having mine. So that sounds really fun, .  [00:06:09] Larisa: Yeah, it is.  [00:06:10] Rebecca: It's actually on several levels because I think you had a nacho, was it barbecue Chicken, Dr. Pepper. Oh gosh. Those are some of my favorite. That I've made. Those are so good. , and then you have a macaroni and cheese. But yeah, we've done a few and it's, it's, so, I feel like it's just so many levels of connection because, you know, we have the show and we're cooking together and then we're sitting together watching it, and then we're like, oh, oh, I wanna tell Larisa that I made this and it was so good. [00:06:37] Rebecca: So I'm like, now I'm connected to you. And then I've shared it with other people and now they're doing it and it's just like this network of really cool way to bond over something that's just, you know, Rebecca Huff full 24:50 https://www.thatorganicmom.com/dr-bill-schindler/ Mon, 12 Dec 2022 14:13:39 +0000 https://www.thatorganicmom.com/?p=29585 [00:00:00] Rebecca: I listened to your, talk at the Weston A Price Conference and was so fascinated by everything that you've done and everything that you've experienced. So to start off, would you just give us a brief introduction of who you are and how you got to be where you are eating like a human. Who is Dr. Bill Schindler [00:00:17] Bill Schindler: Sure, I would love to, and thank you for the opportunity to talk with you today. So my name is Dr. Bill Schindler, and I am the executive chef currently of the Modern Stone Age Kitchen, which is a full family endeavor, which I'm sure we'll talk about in a little bit, and also the director of the Eastern Shore Food Lab, which is our non-profit. https://eatlikeahuman.com/eastern-shore-food-lab/ [00:00:34] Bill Schindler: And the where, how we got to this place, you know, our tagline, our, our motto, all of it is, is "eat like a human" because my background is actually in anthropology and archeology and I've spent literally my life at some level looking and I'm trying to understand and studying ancestral and traditional diets. [00:00:52] Bill Schindler: Some through the archeological record and some millions of years old and some more recent in historic through the ethnographic record and tried to make sense. And I'm using that to make sense of, our current issues surrounding food and diet and health and ethical eating and sustainability and all those things that we're really, you know, trying to problem solve today as a species. In Person Classes: https://eatlikeahuman.com/product/eat-like-a-human-3-day-intensive-march2023/ The Question We Should Be Asking About Food, Not What but How [00:01:13] Bill Schindler: We've, I think my, my wife and I and my family have really started to at least ask the right questions. We don't have all the right answers, I'm sure, and we're headed in the right direction, but I think we've, we've started to at least ask the right questions, which I think is, is, is very important, especially in today's [00:01:28] Bill Schindler: dietary climate where we had landscape, where we have all sorts of, of information hitting us, left and right and don't really know, know how to feed ourselves. But my own relationship with food is, is actually incredibly important as well. I spent most of my life, very unhealthy because of how I ate, incredibly poor self body image, battling weight, battling, metabolic disease until we've really took this ancestral and traditional approach. [00:01:52] Bill Schindler: my, I'm I'll turn 50 in about a month, and I've never felt better. I've never been in better health and, my entire life has been transformed because of, of this approach. And, and very quickly, I think just to mention what that approach is. We as a species right now, as humans, are trying to understand obviously how to feed ourselves. [00:02:11] Bill Schindler: Most of us wanna lose weight or feel better or live a better life, and to figure out how to do that, we're asking the question, "what should I eat?"  [00:02:19] Bill Schindler: And trying to achieve that health or that body. Through that answer. You know, what, what should I eat? And we think that, you know, from that sort of Weight Watcher's mentality, if I have this much carb, this much protein, or I go on this diet and I eat this green smoothie and all this, all my problems will be solved. [00:02:35] Bill Schindler: And even though what we should be eating is a very important question, what I hope we get a chance to dive into a little bit today during this conversation is it's not the only questions that humans need to ask.  How Should We Eat? [00:02:47] Bill Schindler: We are a completely different species. The way we go about eating and getting our food is completely different from every other animal on the planet. It is partially the what built us as a species with these big brains and these big bodies. And in order to properly fuel our bodies, we also have to ask the question, how should I eat? How can I, how should I take these raw materials from my environment and transform them into their safest and most nourishing form possible for my body. [00:03:12] Bill Schindler: That's where we've landed, that's where we're spending all of our time. So our family has a, a restaurant called the Modern Stone Age Kitchen where we put all of this into practice and we also have the nonprofit where we continue to do research and teach these approaches to food.  [00:03:25] Rebecca: That's awesome. I know there's probably a lot of misconceptions about you, and when people just see, you know, "eat like a human", they maybe don't know what that is. [00:03:35] Rebecca: Maybe they think paleo or something like that. I know when I first met Christina, I wasn't really sure what type of diet you guys followed, and I think it's interesting because people have these preconceived notions. So this happens to me a lot my website is that organic mom and people come to my site or they come to my YouTube channel and they think, oh, she's a vegan. [00:03:58] Rebecca: And then they see me preparing pork belly and they're like, what the heck? Unsubscribe, go away. Why are you eating meat, woman? You know, I mean, people get offended and I know, one of the first chapters of your book "Eat Like A Human" is about the question that you just mentioned, not only what we eat, but how, what, what mistakes are we making? What are we doing wrong when it comes to food?  [00:04:24] Bill Schindler: One of the biggest mistakes we're making is we come at this from this idea to answer what we should be eating and, and how we should feed ourselves. We try to also say, okay, what, what is my body designed to eat? You know, what foods are my body designed to consume? [00:04:41] Bill Schindler: And. We think we're omnivores that humans are omnivores and we are omnivores, but not because we have the teeth or the digestive tract to allow us to be omnivores. We're omnivores because for three and a half million years, and I've realized that that amount of time is very hard for to conceptualize for, for for many people. [00:05:02] Bill Schindler: But for three and a half million years, we and our ancestors have been creating technologies that allow us to overcome our physical limitations, allow us to do more than just what our teeth can do, do more than just what our digestive tract can do and transform raw materials from our environment into their safest and less nourishing form as possible for our bodies. [00:05:22] Bill Schindler: We are not omnivores because we are built to be omnivores. We are omnivores because we and all of our incredibly innovative, you know, inventive ancestors, figured out ways of, of cooking and fermenting and soaking and sprouting and nixtamalizing, and doing all of these things to raw materials to get them ready for our body so our body can safely get the nutrients from it. How to Eat Like A Human [00:05:46] Bill Schindler: So that's partially that, that, what, and how, you know, it's, it's not as easy to say, Hey, you know, I get asked all the time, you know, when I get at the end of presentations, okay, I get all the, but should humans eat bread , or should, should humans, adults be consuming milk? Isn't milk designed for baby cows? [00:06:02] Bill Schindler: You know, that sort of thing. And the answer, you can't answer that question the way it's asked, right? The answer is, well, let's back up, is there something we can do to that dairy as adults, even for people who are lactose intolerant to make it safe and nourishing for our bodies? Is there a way to take grains and transform them into something that's safer and more nourishing? [00:06:26] Bill Schindler: And can you introduce that kind of bread into a diet and have it be a healthy human diet? And the answers to those questions are, yes, there are ways of doing it. So to back up just to, and I do think it's very important for people to understand exactly where anybody they're getting information is coming from. [00:06:45] Bill Schindler: I eat a very animal based diet. I do believe that one of the biggest, issues with our modern industrial food system are industrial nut and seed oils. We include absolutely no industrial nu seed oils in our diets whatsoever, we do use a few oils from the plant world. We use a little bit of coconut oil we use a little bit of olive, and a little bit of avocado oil in cold applications. But anything we're cooking with, anything that we're eating on a regular basis are purely animal based fats, butter, schmaltz, lard, tallow, you know, that sort of thing.  [00:07:16] Bill Schindler: So, we eat a lot of nose to tail animal. We, we eat meat, we eat bone marrow. We eat fat, we eat organs, we eat all of those things. , so I, I do believe that that is the, the safest way to get as much nourishment as possible into our bodies. But on top of that, we do also eat vegetables. We're very careful about the vegetables that we eat. I love eating vegetables. I love the way they taste. [00:07:38] Bill Schindler: I love the way their texture, I love what they add to foods. There are some plants that are inherently dangerous for us to eat, and I just don't put them in our diets at all. Many plants that we do eat, we do something too to either make them safer or allow their, nutrients to be more easily accessible to our bodies. [00:07:53] Bill Schindler: like something like safety fermentation, for example, but we do eat a very omnivorous diet in our family very animal based, but we do include plants. So at, so just so you know where, where, where we're coming from. We also have, we don't eat a whole lot of grains. However we do, part of our restaurant is a, is a sourdough bakery. [00:08:12] Bill Schindler: You make all sorts of sourdough bread. So I'm in this weird place and I know you mentioned, you know, Rebecca Huff full 1:03:21 https://www.thatorganicmom.com/is-ghee-good-for-you-health-benefits/ Mon, 28 Nov 2022 12:25:00 +0000 https://www.thatorganicmom.com/?p=29443 Move over butter, ghee is on the rise! My guests on this episode of A Healthy Bite are the founders of Simply Ghee, and they're sharing everything you could ever want to know about this golden superfood! Listen using the player above, but also make sure to use the table of contents below to read more about ghee. Just for you, they've created the coupon code OMGhee to save 20% at SimplyGhee.com. (Nope, this is not a sponsored post and I'm not an affiliate for the product. As I often do, I'm sharing information about a fantastic product that I believe in, because I think it will be beneficial for you!) What is Ghee and How Is it Made? Ghee comes from the process of separating the various components of butter. Technically speaking, ghee is almost clarified butter. Keep reading. So, how is ghee made? Well, butter is made up of saturated fat, sugar, protein and moisture. When it is heated on low heat, it melts and separates the solids of lactose and casein from the fat and moisture. Those solids sink to the bottom and as the heat cooks more the fat (oil) becomes clearer. Once done, you can see down to the bottom of the pot where the solids have adhered to the bottom. The solids are responsible for imparting a caramelized/slightly nutty flavor profile in ghee. Is Ghee better than butter? Yes and no! Simply put, ghee is butter without lactose (sugars) and casein (proteins) and moisture leaving behind the beautiful saturated fat. Beyond clarified butter which always contains solids. Ghee is way purer! Ghee is purer than butter but good grassfed butter also has many healthy benefits too. Those who might have issues with dairy can tolerate ghee without lactose and casein since these two culprits have history doing so with lots of folks gastrointestinal systems.Simply Ghee Is Ghee Healthy Ghee has numerous health benefits! Here are just a few: Rich in essential, health-boosting vitamins, minerals and nutrients, ghee has plentiful amounts of fat-soluble vitamins A, D, E, and K. These nutrients nourish and protect the brain and boost the immune system. In addition, ghee aids the body’s absorption of fat-soluble nutrients from other foods.Heals and repairs the digestive tract - In Ayurveda, ghee is believed to aid in digestion. Because it only contains trace amounts of milk, it is suitable for most people with dairy allergies and also fits the Paleo diet.Perfect balance of Omega 3, 6, and 9, the same fatty acids found in foods like avocado and salmon.Contains conjugated Linoleic Acid (CLA) which has been shown in studies to lower cholesterol and high blood pressure. CLA may help reduce tumors, inflammation, and help fire up the metabolism. A study on a rural population in India showed a significantly lower prevalence of coronary heart disease in men who consumed higher amounts of ghee.Increases energy levels, according to Ayurvedic Medicine, by supplying life force to the body and mind. Learn more about the health benefits of ghee. Ghee Benefits According to The Complete Book of Home Remedies by Dr. Vasant Lad, mixing a small amount of ghee in warm milk may help relieve constipation. Beyond the health benefits ghee helps to protect and brighten the skin, according to Vogue in Why Ghee Should Be Part of Your Skincare Routine. Apparently, it can act as a carrier to increase the potency of other ingredients when mixed together and applied to the skin. It is said to help fight dryness and fine lines while being an ideal moisturizer for rosacea prone skin. What is A2 Ghee As I mentioned in the podcast, I first noticed A2 milk while shopping. I'd never heard of it and I grew up on a dairy farm; so I immediately began looking up studies and research that had been compiled on the topic. Here's what I found: All milk contains proteins, one of them is casein and it makes up about 80% of the total. The most common forms are A1 Beta-Casein and A2-Beta Casein, although there are others. The research on A1 and A2 proteins initially shows that many negative effects from dairy intolerance come as a result of A1 protein. While A2 is the oldest variant people who consume this form of dairy have fewer complaints concerning intolerance. While all cows produce some, the ones who predominantly have A2 in their milk generally comes from certain heritage breeds including Guernsey, Jersey, Charolais, and Limousin. (Also, this superior quality milk may come from heritage breed cows on the endangered watch list.) Other animals such as goats and sheep may produce milk with mostly A2 Beta Casein. Historically, cows have always been A2 which refers to the beta-casein protein in milk. Over time, there was a genetic mutation resulting in what is now called A1, which is found on grocery store shelves today, EVEN if it is organic. Simply Ghee Though more clinical trials are needed to prove the potential positive effects, consumers who turn to A2 milk report a reduction in digestive intolerance. This comes after abandoning conventional (A1) milk due to digestive complaints. (A2 Milk: New Perspectives for Food Technology and Human Health) The superb quality and higher nutrient content is why many people have turned to A2/A2 Ghee. Glyphosate Free It takes a good 13 years to build a herd for decent A2 milk production. We have tested our A2/A2 Ghee and found to be glyphosate free!Simply Ghee Why is glyphosate free important? The World Health Organization's International Agency for Research on cancer ruled glyphosate as a carcinogen. Glyphosate is measured by testing urine. You can order a test kit–$99 at cost–and receive your results back in a few weeks. A recent study published in The Journal of the American Medical Association (JAMA) found glyphosate rates are up 500%, but average levels are up 1200% in people over the last 20 years. Though we’re hearing about court cases involving non-Hodgkins lymphoma, FDA links glyphosate to digestive and intestinal problems—know anyone with Crohns, irritable bowel syndrome, leaky gut, colitis, colon cancer, non-alcoholic fatty liver disease? These conditions are sharply on the rise. Research indicates that glyphosate is also an endocrine disruptor, kills beneficial gut bacteria, and is linked to birth defects, reproductive problems and cancer.Testing for Glyphosate How to Use Ghee The best thing about cooking with ghee is it’s high smoke point. You can use it in a variety of ways without it burning. So go ahead and saute, sear, roast and grill all those beautiful meats and veggies, but don’t neglect to bake with ghee, too! Use ghee any where you would normally use butter or cooking oil, but you can use a bit less. Nancy and Bev suggest for one tablespoon of oil or butter replace with a generous teaspoon of ghee. Another delicious way to use ghee is to spread it on toast or melt it and pour it on popcorn! Although not all ghee warrants spreading, Simply Ghee is made from grass fed cows and has a superior flavor profile and density. My mom uses Simply Ghee's A2/A2 with Turmeric + Black Pepper Ghee DIY Mix for her delicious popcorn! What You Can Use Ghee For As mentioned in the podcast, you can use it to: drizzle on to make delicious soups even bettertoss vegetables in ghee before roastingcook eggsadd to hot cerealspread on bagels, english muffins, or toastmake a grilled cheesesaute vegetablestop a baked potato, sweet potato, or yammelt and baste steaks, chicken, and seafoodstir into coffee Ghee in Coffee About a decade ago, adding butter or ghee became popular as those looking for a boost in energy, satiation and weight loss added it to their morning coffee. Now you might think adding ghee to your cup of coffee sounds gross, and well, I’d have to agree unless you use a frother to incorporate it well. Using a frother changes the entire drink into something smooth and creamy. Once the ghee is blended into the coffee, it becomes “bulletproof coffee” due to the MCT fats. These fats turn into ketones and are used as energy. Listen to what Dr. Berg has to say about making bulletproof ghee coffee. It’s a pure fat and doesn’t stimulate insulin production. Adding ghee to your coffee gives you lutein which is good for your eyes and helps to prevent macular degeneration. If you practice intermittent fasting, you can drink ghee coffee as a way to stay satiated longer. This is helpful for those following the keto diet for weight loss. Recipes with Ghee In addition to keto coffee and the uses listed above, you can find many recipes with ghee that are delicious and nutritious. Here are a few of my personal favorites: BBQ Mesquite Herbed Chicken with Tomatoes (or Mushrooms)Roasted Honey Dill CarrotsPeach Cobbler (one of my favorites) Download a free soup cookbook from Simply Ghee. Watch the video below as I make a variation of soup from the cookbook and then turn it into pasta sauce for homemade ravioli. https://www.youtube.com/watch?v=Q-DgFHgotiw&t=133s Does Ghee Have to Be Refrigerated Does ghee go bad? What's the shelf life of ghee? What are the signs of spoilage? The answers to these questions will vary based on the source of your ghee. If you have homemade ghee stored in an airtight container in the fridge, it could last up to 12 months. Unopened ghee purchased from a reputable company could last about two years stored in your pantry or fridge. The main goal is to store ghee in a cool dark place out of direct sunlight. If you store your ghee in the freezer, double bag if using freezer bags, to avoid frezer burn. Most Middle Eastern home cooks simply store ghee in a kitchen cabinet near the stove because it is the main fat used in cooking. Does ghee expire? Store-bought ghee has a long shelf life. You may notice a best-by date which refers to the best quality date. A "use-by date" refers to quality more so than an expiration date. Does Ghee Go Bad? Rebecca Huff full 43:13 https://www.thatorganicmom.com/best-workout-motivation/ Mon, 21 Nov 2022 12:46:33 +0000 https://www.thatorganicmom.com/?p=29415 This podcast episode with Dr. Michelle Segar was as beneficial for me as I believe it will be for you. Listen using the player above, and find transcripts and additional resources below. For years I’ve had a love-hate relationship with exercise. I’ve tried to build healthy habits in most of the usual ways. I used habit stacking, and all the things experts tell us to do to maintain workout motivation. But I still struggled to meet my fitness goals. For years I went to the gym early each morning right when I woke up. My personal trainer would punish me with squats, lunges, and strength training to get me out of my comfort zone. “No pain, no gain,” she’d yell! It didn’t last. Why? Because I don’t enjoy punishing workouts! It’s hard to consistently do any form of exercise you don’t enjoy. In addition, my workout motivation was weight loss and good health. While good health is an excellent reason to work out, weight loss is not. The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don't expect to lose a lot of weight by ramping up physical activity alone.Vox The Best Workout That’s why experts say the best workout is the one you love doing. If you love it, you’ll do it. Try to force yourself to do exercises you hate, and you’re more likely to resent the hard work, eventually giving it up. If you enjoy HIIT exercise, go for it! Pilates is your thing? Do it! If you love dancing, turn up the music and get your cardio exercise in with your favorite tunes. Create a playlist to listen to while you dance or work out. The best workout songs are those with about 120-208 beats per minute. Search for these on Spotify you’ll get the best cardio workout of your life! Hip Hop dancing includes full-body movements, developing muscle strength, stamina, and endurance while burning around 450 calories per hour. Of course, you’re likely not going to dance for a solid hour, right? But you might dance for 10 minutes, at multiple intervals throughout your day! Remember, your fitness journey doesn’t have to be painful, punishing, or something you dread. The fact is, it doesn't even have to be long and grueling! It just has to be something that brings you joy from true motivation, not guilt or a feeling of failure. This is the beginning of a concept Dr. Segar develops in The Joy Choice that will help you achieve sticktoitiveness in the area of exercise and healthy eating. Home Workout vs. Gyms Dr. Segar explains the difference between what she calls habiters or unhabiters. Habiters, who are very disciplined and organized, stick to their plans, everything runs according to schedule, and are 100% onboard with eating healthy foods and exercising. For some folks, going to the gym is the only fitness motivation that works. Working out at home may lead to negative self-talk and zero motivation. If that’s you, keep your gym membership and make it part of your fitness routine. Just try not to go down the perfection rabbit hole. Shy away from rigid plans and unrealistic goals, we’ve learned to equate to success when exercising. A key step in my coaching process involves helping clients learn to shift away from the perfectionistic exercise and eating beliefs that, while still widely believed, are now very outdated. Michelle SegarMichelle Segar, Ph.D. If that's not you, you might be an unhabiter, like many others, including Dr. Segar! You'll find relief listening to this podcast episode and cutting yourself slack in this area of your life. And when you do, you'll discover something quite interesting. You'll achieve more success when you find the best workout motivation for you. (Hint: the book will help you find what truly motivates you!) Everything listed below will make much more sense if you listen to the podcast episode or read Dr. Segar's book. After reading The Joy Choice, I felt such a sense of relief and less of a failure when, day after day, I couldn't make it to the gym because of my workload. Here are some changes I've made since reading the book that might also help you! Setting Yourself Up For Success To get in these quick exercise sessions, set yourself up for success. Here are a few ways I get my heart rate up without wearing gym clothes. (That’s right, you don’t have to live in your leggings or yoga pants to work out on a moment’s notice!) Keep an extra pair of sneakers in the trunk of your vehicle so you can get in a walk when you have a little extra time. (For example, I often walked during my daughter’s Taekwondo classes, better yet, join your child in their martial arts classes!)Sign up for dance lessons with your spouse instead of going out to eat on date night.Bike or walk when you can if you enjoy it - biking to the store for groceries is one of my favorite ways to get my heart rate up and get something done simultaneously. My kids often join me.Ask your mental health provider if they offer “walk and talk” therapy sessions (mine does!)Warm up each day with a few stretches when you first get out of bed if it feels good.Relax before bedtime with a simple bedtime yoga flow. I'll include a printable copy of my bedtime yoga flow on my free guides page, which you can get access to when you sign up for my weekly emails. (Or request it by contacting me via email.) Action Steps to Find The Best Workout Motivation What if you could easily and joyfully resolve the in-the-moment conflicts that often derail your eating and exercise goals? Dr. Segar has devoted decades to studying how to achieve lasting changes in these and other behaviors. Take the quiz Michelle mentioned to help you find your motivation. Dr. Segar mentions her studies with cancer survivors in her book. Read more about her research here: The effects of aerobic exercise on self-esteem and depressive and anxiety symptoms among breast cancer survivors. Meet Michelle Segar, PhD author of The Joy Choice and No Sweat! Michelle is an award-winning researcher at the University of Michigan with almost thirty years studying how to help people adopt self-care behaviors, like exercise and healthy eating, in ways that bring meaning and joy and can survive the complexity and unpredictability of the real world.Michelle’s translational research is widely recognized as relevant and practical. She advises the World Health Organization and was selected to be the inaugural chair of the United States National Physical Activity Plan’s Communication Committee.For almost thirty years she has been designing and evaluating methods to help people cultivate the transformations in mindset necessary for creating tangible changes in behavior that can survive the complexity and unpredictability of the real world. Her combination of academic research with real-world health coaching permits her to create practical and engaging behavior change systems that are being scaled to boost patient and population health, employee well-being, and gym membership retention.Michelle has worked with and advised a number of prominent organizations, including U.S. Department of Health and Human Services, Kaiser Permanente, Walmart, Intermountain Healthcare, Anytime Fitness, Adidas, Google, and Business Group on Health.A sought-after speaker and trainer, Michelle is frequently interviewed about motivation, habits, and sustainable change in major media outlets including The New York Times, NPR, The Atlantic, Forbes, The Wall Street Journal, The Washington Post, Prevention, Real Simple, and TIME.No Sweat!, her bestselling book on creating lasting exercise motivation, is used around the world as a core text in training professionals in health coaching and patient counseling. Her new book, The Joy Choice, introduces a practical, science-based system for breaking down all-or-nothing thinking and cultivating the flexible and tactical decision-making that supports sustaining exercise, healthy eating, and self-care within the complexities of daily life.Michelle’s training and experience is uniquely comprehensive, including a doctorate in Psychology (PhD), a master’s degree in Health Behavior/Health Education (MPH), a master’s degree in Kinesiology (MS) and fellowships in translational research and health care policy from the University of Michigan. She ran with the Olympic Torch at the 1992 Olympics in Barcelona.Michelle Segar, PhD Book a speaking engagement with Michelle. Transcripts and Sources Rebecca: Michelle, I am so happy to have you here on the podcast with me today. I absolutely love talking about building habits and your book was a refreshing change. So can you tell me a little bit about how you came to write the Joy Choice? Michelle: Yes. There's a high level reason why I decided, to write it the big picture reason is that in 1994, almost 30 years ago, I was conducting a study with cancer survivors, and we discovered that the cancer survivors who are about four and a half years outta treatment, so living normal lives, not, not. Michelle: Feeling Ill just living their normal lives, they committed to our study for three months, but once the study was over, almost everyone stopped exercising. And I, I was like, ah, like why? Why would you stop exercising? And the participants told us in focus groups that they were busy, that they had families and they were working and they had aging parents to help and they had this, that, and the other. Michelle: That people who had faced a life threatening illness felt comfortable prioritizing their own self care for our study, but either didn't feel comfortable or didn't have the skill set to prioritize it in their own lives meant we had a real problem in society. And I had this amazing light bulb moment where, you know, Rebecca Huff full 26:26 https://www.thatorganicmom.com/emotional-healing-process-diana-cannon-ragsdale/ Mon, 07 Nov 2022 12:44:00 +0000 https://www.thatorganicmom.com/?p=29290 Nurture and nature; two components in the development of individual differences. Understanding the root cause of abuse may help in the emotional healing process and provide an avenue of forgiveness on a deeper level resulting in better mental health for generations to come. Introduction to Loose Cannons A while back I watched Keep Sweet, Pray and Obey, a documentary mini-series that focused on the polygamous Fundamentalist Church of Jesus Christ of Latter-Day Saints, an offshoot of mainstream Mormonism, and its leader Warren S. Jeffs. It was shocking to say the least. Following that documentary, I saw Murder Among the Mormons, a true crime documentary miniseries following Mark Hofmann, one of the most notable forgers in history, who created forgeries related to the Latter Day Saint movement. So when I read the book Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family, the subject matter didn’t surprise me, although it did sadden me. There was a connection to those documentaries I'd seen. Diana Cannon-Ragsdale’s father worked in the district attorneys office during the time of salamander letters. His journals, along with her mothers’ journals during psychological therapy, gave Diana insight into the poor emotional health of her parents. Their mental illnesses had a devastating impact in Diana’s own life. Like ripples in a pond, that impact touched the lives of her own children. She was determined to find healing on her journey to stop the pain from reaching her grandchildren and future generations. Diana now advocates for those who cope with mental illness, were raised by dysfunctional families, and must overcome abusive situations. She details her challenging journey in her memoir, Loose Cannons. When Generations of Your Loved Ones Have Suffered While Diana’s father claims to have never been disciplined, he was more than a little heavy handed when it came to raising his own children. Perhaps because boundaries make kids feel safe and secure. Raising a child without boundaries or discipline often leads to narcissism. Parental boundaries allow children to grow up, to understand they can't always get their way, to be more patient and mature. Knowing that there is a limit to how much comfort and pleasure their parents will provide, children can learn to cope with disappointment; as an added bonus, the mild disappointment often brought about by boundaries can also help children to develop empathy — perhaps for others who have discomfort and disappointment. Understanding the meaning of "limits" allows kids to be more connected to the real world.Healthy Boundaries in Parenting In addition, Diana's mother had a mental illness that left her checked-out most of the time, and later led to complete abandonment. Undiagnosed Mental Illness Led To Abuse Her parent’s undiagnosed mental illnesses were the root cause of their unhealthy obsessions and behaviors. As a result, Diana and her siblings faced abuse and neglect as part of their daily life. The level of neglect was so extreme that she was often hungry as her parent’s barely fed them. An older brother learned to prepare spaghetti so they’d have something to eat. In fact, it was so bad that she didn’t realize they weren’t a poor family until much later in life. The reason they weren’t fed had nothing to do with lack of finances. Read the memoir Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family. I’ve learned there is no such thing as a lie, it always reveals itself eventually. I feel lies and secrets are far more damaging than truth! Remove the Source of Emotional Pain Likely one of the best ways to begin emotional healing is to remove yourself from the source of emotional pain if possible. In Diana’s case, there were a number of years she chose to put distance between herself and her parents. Begin Emotional Healing Painful emotions can be a detriment to your overall well-being. So while it may seem easier to use distractions as a numbing mechanism, working through the process of emotional healing is the key to improved mental health. As Diana mentioned in the podcast, she stayed busy and was an eternal optimist as a way to cope with the emotional pain she was experiencing. This is a form of self-help, even if it’s not the healthiest way to recover from emotional wounds. Getting a break from the overload may look different to each of us; for Diana hard work and excessive exercise was a way of numbing those feelings. Negative emotions can wreak havoc on your body. Painful physical sensations may even result as a symptom of painful experiences in your past. This is why some people feel actual physical pain during stressful times. Practice Self Care Especially on Bad Days Self care is an important part of your healing journey. Pay attention to what your body needs. Follow through on the healthy self-care methods that feel good for you. We mentioned some during the podcast: Exercise in a healthy wayGetting out doorsSpirtual well-beingYogaBuild self-esteemJournaling or writing it outGroup therapy to share life experiencesPractice self-compassionCry when you feel like it Cancel Negative Thoughts Another part of letting go is not allowing negative thoughts to ruin the present moment. Ruminating on the painful life experiences you’ve had may cause mood swings or an emotional response to something that isn’t even happening at the moment. When you find yourself focused on negative thoughts, show self-compassion. Beating yourself up for having intrusive thoughts won’t help the healing process. Try to stop the thoughts by evaluating how true they are and playing a better scene in your head. Pay attention to the sights, smells, and physical sensations around your body. This is practicing being in the present moment and it can help you to eliminate negative thoughts. Forgiveness to Heal Emotional Wounds Unforgiveness is like poison. It can have a negative impact on the physical body as well as your mental health. Don’t take that poison into your new life. Therapy can help you in the process of emotional healing. Another part of this step is listing things you’re thankful for; the practice can help you forgive others. Stages of Emotional Healing According to Psychology Today, there are three stages of healing childhood wounds. You continue doing what you do - bringing those patterns and behaviors into your adult relationships.Your pendulum swings to the opposite pole - you realize this isn’t working and in an attempt to do it differently, you move as far to the other side as possible. You may feel misunderstood.Finally, you find a middle ground where self-compassion is possible. As your present changes, so does your past. At this stage you realize your parents were human and you are able to forgive them. Helping a Family Member with Their Emotional Healing Process While it is certainly painful, helping a family member heal is beneficial for everyone involved. As Diana mentioned, her son had a decade long alcohol addiction. When he agreed to seek help, she realized that she would need to be involved. This can be tough for any parent, but especially so for one who has been through childhood trauma. Active addiction destabilizes the home environment, disrupts family life and muddling relationships, and often compromises finances, as well as mental, emotional, and physical health.Without assistance and unless family members and significant others learn and practice how to do things differently, these effects can be chronic and long-term. Psychology Today Recovery involves learning, healing and growing. You can’t change a family member but you can be there to support them through the healing process. Addiction is characterized by impaired control over drinking, preoccupation with alcohol, use of alcohol despite adverse consequences, and distortions in thinking, most notably denial. Some genes are associated with increased risk of dependence. For more information on finding out what genes you've inherited, read my review of SelfDecode at Home Genetic Testing. Meet Diana Cannon-Ragsdale Author of Loose Cannons: A Memoir of Mania and Mayhem in a Mormon Family Diana's Website Follow her on Instagram Diana Cannon-Ragsdale shares her story of finding a new life and proves better late than never to be true. Prior to writing her book, Diana raised three kids as a single mother, graduated from the University of Utah and practiced Physical Therapy for sixteen years. Since retiring, she has been exploring her creative and adventurous side; writing, painting and traveling. Life for Diana has never been easy, but through her courage, strength and tenacious personality, she has been able to fight for her sanity, despite being born into total chaos by two mentally ill parents. She spent her childhood with her unsupervised, half-starved five siblings withstanding their parent’s alternative “swinging” lifestyle, her mother’s continuous trips to the psych ward and her father’s ongoing suicide attempts and descent into madness. While most of her early childhood memories were suppressed, she knew something was wrong with her. After escaping home to attend college with a dance scholarship, she fell into a series of unhealthy relationships as she denied her traumatic past. When she began to rebuild her relationship with her estranged mother of forty years, her journey of rediscovering and finding her lost-self began. She is grateful to her deceased mother and father, who, as most Mormons do, left behind a plethora of detailed - journals, letters and pictures, though scandalous and utterly shocking. Today, she is happily married and has five children --three of her own, two step children, and eight grandchildren who all give her immense joy. Loose Cannons is Diana’s first book. Rebecca Huff full 26:29 https://www.thatorganicmom.com/design-life/ Mon, 31 Oct 2022 12:42:43 +0000 https://www.thatorganicmom.com/?p=29165 Want to design the life you desire? Here's a question to start with: do you make life happen or is life happening to you? There's a significant difference. My mission is to help you instill habits practiced by the longest-lived people on earth. Why? So you can extend your healthspan and have the most heartbeats available to spend! Stacey Aaron Domanico, author of "Where Do You Spend Your Heartbeats?" issues a gentle wake-up call in this episode to spend our time wisely and purposefully. After two bouts with cancer, Stacey realized healing is hard when you're not being authentic. During her second cancer diagnosis, she found herself caught up in pretending to be happily married and doing the same thing she'd done during the first battle against cancer. I continued the same way of eating, worrying about what others thought, living in an unhealthy relationship, and treating myself like a foe and not a friend.Stacey Aaron Domanico in "Where Do You Spend Your Heartbeats" Signs You're Just Surviving Does any of this sound familiar? You are tired and life is tiringLife feels painful most of the timeYou believe you have no powerYou're keeping your head downTelevision is an escapeYou numb yourself with emotional eatingYou feel like a victim of life's crueltiesWalls are your friend, a prison of your own creationYou've learned when it comes to life, it's best to grin and bear itYou feel stuck If you're struggling to make a decision, you're not alone. Mental and emotional strain can lead to very real decision fatigue. In her book, Stacey has a five-step "stethescope gut check" that I found to be incredibly useful. Ready to Design the Life You Desire? What kind of life do you want to live? Are you living it? What legacy do you want to leave? Do you take steps that lead in the direction of your dreams? Stacey is available for coaching, read her story here: coachingwithstacey.com. The great paradox of our time is that many of us are busy and bored at the same time. While running from one event to the next, we wonder in our innermost selves if anything is really happening.Henri Nouwen Getting Started Reading Stacey's book was empowering. She asks questions that made me think. At the end of every chapter, she lists key reminders. I've gone back to them frequently over the past few weeks. As I mentioned in the podcast episode, I highlighted a significant portion of her book. Below are some key points to focus on: Create a timeline of the milestones and experiences you want out of life (a bucket list of sorts)Find people who embrace life and seek their advice.Stop comparing your life to others - focus on your gifts, talents and abilities.Life has a way of filling our days, be proactive and fill your days in a way that gets you closer to your dreams.Understand that you can change your current circumstances but often there is a price to pay. As Stacey mentions, "The fear of change overpowered the pain and that's really what the scale is. Once the pain became more than the fear (...) The ability to take care of [yourself] grows stronger.""For just one week, visualize your dream life in as much detail as you can. You have nothing to lose but a life of joy." page 153 Chapter 8 Key Reminders from "Where Do You Spend Your Heartbeats?" Meet Author Stacey Aaron Domanico Website: coachingwithstacey.com Following a dynamic career of over 25 years at the executive level leading teams and coaching women in a Fortune 50 company, Stacey Aaron Domanico became a certified life and empowerment coach so she could focus on her first love of mentoring women: a role she began to enjoy while still in her corporate life. Today, as a two-time cancer and toxic relationship survivor, it is Aaron Domanico’s purpose and passion to help other women by sharing the lessons she has learned and tools she has developed throughout her own journey. Against the backdrop of the fact that we all have a finite number of heartbeats in this lifetime, Aaron Domanico shares the message that our biggest decision each day is where and how we wish to spend them, and that we have the power to create the life we desire, one heartbeat at a time. She specializes in relationships, career change and advancement, as well as overcoming fear, stress, and anxiety. When not mentoring or coaching women, she loves to travel, entertain friends, ride her Peloton (especially after indulging in a seriously good thin-crust pizza), and spending time with her husband, their four children, and fur baby, Bella. Rebecca: I wanted to talk about, how to decide what you really want to do with your life and how. Rebecca: to make those decisions, even though sometimes we get stuck in a place where it feels like the decision you have to make might be between a rock and a hard place. And just how to be more present in where you are right now. A lot of people of all ages really struggle with always looking. Rebecca: Towards the next stage you know, just anticipation of the next phase and the next phase. Rebecca: Stacy, can you just tell me a little bit about why you decided to share your story with others?  Stacey: I have been in corporate America for over 25 years and I have had a career in corporate America, and I loved it. Absolutely loved it. During that time, I had Gone through breast cancer twice, and as a result, I've really looked at life differently. Stacey: In addition to that, throughout my career, I really loved mentoring and coaching women. It was like the highlight of my career that I just love to do. And as a result, I started thinking about, you know, I have a message that I wanna share and how can my experience, because what I would love to see people not go through trauma to learn the lessons that I've l that I've learned. Stacey: And people kept saying, You know, you really should tell your story. Tell your story. And you know, you hear things and you're like, Yeah, that's nice, but what's my next meeting that I need to go to? But I sat down and I said, You know what? If this can help, if my experience can help others, why would I not tell the story? Stacey: And of course, while I'm writing the story, fear came in because I'm being very vulnerable. I am sharing such personal, aspects of my journey. But you know what, at the end of the day, We are here to help each other, and if we can't do that, then you know, it's really a gift for me to share with other people my story, if it even helps one or two or three or a hundred other people. Rebecca: Oh, that's beautiful. And you mentioned fear, and that was one of the first sections that I highlighted In your book, you're talking about rewinding and recalibrating, and you ask, What is your worst fear? How much time do you spend thinking about it? Be honest with yourself. Do you really want to continue feeding it with your energy? Rebecca: That was really powerful to me. We do spend a lot of time thinking about our fears or the things that are negative in our life. How did you come to this realization? What part of your story brought about these questions?  Stacey: Thank you for asking that. while I was going through my second bout of breast cancer and going through, and at that point it was almost stage four, so I really statistically did not know how many, how much time I had on this. Stacey: Beautiful Earth. And I said to myself, You know, you start thinking about the time that you spent, and I realized two words that kept coming up that I equate now to almost a curse word is "what if?" And I realized that I had spent so much of my precious time and my precious heartbeats with the. What if, and most of the time, the what ifs don't come to fruition. Stacey: So what happens if you spending all of this magical time that you have here on this earth, thinking about what ifs while missing what's happening in front of you at the moment? So I really started thinking about that, and if we think about our worst fear and we lean into it, and then we switch the narrative, It frees up the energy around it and it, it, it weakens the intensity that we feel. Rebecca: Wow. And so when it comes to like negative thoughts, and I know you, I don't wanna give away too much of your book, but I know you had a lot of, I guess, negative thoughts and fears around cancer. I think a lot of times when people think about, how your thought life affects your reality, It can get into a little gray area. Rebecca: Can you explain to me how you feel like your thought life may or may not have contributed to some of the realities that you were facing during this time?  Stacey: Yes, and this is my personal belief. I, for whatever reason, had an obsession with getting cancer. It wasn't a, Hey, what if it wasn't a, you know, it, it was really consumed almost all of my thoughts, and you would say, But you don't have cancer in your family, and I really don't. Stacey: But I kept thinking about it now. I also believe that our thoughts affect our bodies. So the, the stress, when you have peaceful, loving thoughts, your body's at ease, your body, we are meant to heal. That is how we are built to always heal ourselves, are ready to heal. And when we're, we're thinking about thoughts that may make us upset or stressed, our healing may stop. Stacey: So that's one, one piece of it. The other piece of it is I do believe that what we think we're, we're more powerful than we believe. And when we think things, I believe that we send them out to the universe and they may manifest. So whether that's true or not, why take that chance either to affect how it affects your body, or how it affects your future and your existence and your, you know, your reality. Stacey: It's, we have so much control and power over that. Why not reverse it and make it really special and happy.  Rebecca: So true. And like you said, Rebecca Huff full 22:20 https://www.thatorganicmom.com/emf-exposure-protection/ Mon, 24 Oct 2022 12:50:19 +0000 https://www.thatorganicmom.com/?p=29114 This past weekend I attended the 22nd Annual Conference of the Weston A. Price Foundation. Multiple exhibits stressed the harmful effects of Electromagnetic Radiation on Humans including today's guest, Justin Frandson. You can’t hear, see, or smell them; electromagnetic fields. The earth emits low level electromagnetic fields. The earth, sun and ionosphere are all natural sources of EMF. However, the subject of this podcast episode isn’t how to block EMFs; it is about learning to live with them. Although, manmade magnetic fields are causing a broad spectrum of dangerous radiation to human health. As mentioned in this podcast episode, full blocking (like sleeping in a Faraday bag) would also cut us off from the good energy emitted by the Earth. The increase in biological exposure to manmade EMFs is in the billions, so how can we learn to live with them with the least damage? There are folks who suggest that EMF exposure is not harmful; however, let’s keep in mind that doctors denied cigarettes were harmful to public health in the beginning. Keep in mind it’s easier to prevent than treat disease, or as I mention in the podcast episode, err on the side of caution without living in fear. Types of EMFs On average, there are four types of manmade EMFs in a home. Dirty Electricity - Itinerant frequencies that create unnatural electromagnetic environments like fluorescent and LED lighting.Radio Frequency/Microwave Radiation - WiFi and Bluetooth devices along with microwave ovens.Magnetic Fields - These occur when electricity is flowing. Frequently used appliances with large motors are typically the worst offenders. (Avoid having these large appliances share an adjoining wall with your bed as the closer you are to these magnetic fields, the stronger. The further you are, the more they fall off.Electric Fields - Emanate from all the wiring in your home. This includes extension cords and power cords. Considering the four types of manmade EMFs, exposure can come from many sources, such as: mobile phones, laptops, iPads, bluetooth headphonespower linesx-raystanning beds, microwave ovens, and other electric appliances The main topic of this podcast conversation will be concerning electronic devices which use WiFi and Bluetooth, however we touch on other types of EMFs briefly. Where Does EMF Exposure Come From? Families are exposed to EMFs at school and at home. Children are exposed to electromagnetic fields in many forms from baby monitors to iPads. In American schools, children are often able to use computers as early as preschool. France banned WiFi in elementary schools years ago. The governments of other countries such as Spain, Germany, and Russia have recommendations to ban WiFi from schools due to potential health challenges. EMFs influence metabolic processes in the human body and exert various biological effects on cells through a range of mechanisms. 1 EMF exposure intensity decreases as you move away from the object that’s sending out waves. High-frequency EMFs are the ionizing type of radiation. Scientific literature agrees that large exposures can cause damage. Xray machines, CT Scans, and tanning beds are examples of this low levels of this type of radiation. (National Cancer Institute Fact Sheet.) Low- to mid-frequency EMFs are considered non-ionizing type of radiation. Examples include hair dryers, power lines, cellphones, and microwave ovens. EMF Exposure Symptoms The problem of health effects of RF EMF has not been definitively resolved, however, they suggest it appears necessary to use precautionary principles and ALARA (As Low as Reasonably Achievable) principles. it is recommended that the interpretation of results from studies on health effects of RF radiation should take sponsorship from the telecom or other industry into account. It is concluded that the ICNIRP has failed to conduct a comprehensive evaluation of health risks associated with RF radiation. The latest ICNIRP publication cannot be used for guidelines on this exposure. So what are some of the actual adverse health effects of exposure? Again, there is no professional diagnosis but reported symptoms include: sleep disturbanceschemical sensitivities (fragrances, etc.)headachesanxietysuicide and depressionnauseafatigueloss of libido Electromagnetic Hypersensitivity World Health Organization (WHO) has classified radio electromagnetic fields as a potential carcinogen. Electromagnetic fields can be dangerous not only because of the risk of cancer, but also other health problems, including electromagnetic hypersensitivity (EHS). “The few high-quality studies in animals have provided no evidence that Wi-Fi is harmful to health.” 3 (Long term exposure of mobile phone use has not been studied sufficiently.) Electromagnetic hypersensitivity (EHS) is sensitivity to electromagnetic fields, which causes negative symptoms but is not a recognized medical diagnosis. Sensitivity to EMF is termed 'Electromagnetic Hypersensitivity or EHS, which in medical literature is also known as idiopathic environmental intolerance. Dr. Martin Pall states that our kids, kids will be the first to see DNA changes and here’s how to protect them from EMF Exposure. Tips for Reducing EMF Exposure We’re all exposed to electromagnetic fields on a daily basis but we can minimize the intensity of this exposure by taking some or all of the following precautions. Hardwire your home so your wifi is not always on.Go barefoot outside and have Grounding Bags near you.Avoid solar power: Solar in homes causes massive dirty electricity.Put your phone in airplane mode most of the time, check the setting to make sure this turns off bluetooth and wifi.Avoid dimmer switches which contribute to dirty electricity.Eliminate fluorescent lights - frequencies from these lights are terrible.Smart TVs emit EMFs even when they aren’t on.Opt-out of your SMART meter and convert it to analogue. Other interventions You can check out Justin’s EMF rocks at his website: https://emfrocks.com/ Once you put some of these practices in place, you may notice improvement in sleep and health. The cumulative benefits of at least 3% deeper sleep per night are massive for continued health, cognitive function, and performance. source EMR can lead to metabolic disorders of monoamine neurotransmitters in the brain, depending on the intensity of radiation exposure, and might in theory result in abnormal emotional behavior. This might explain why children with reduced exposure to EMFs and increased outdoor activity often experience improved behaviors. Further Reading The Invisible Rainbow by Arthur FirstenbergEMF*d by Joseph Mercola Meet Justin Frandson Justin Frandson is an Athleticism Performance Coach who has worked with amateur and professional athletes for the past two decades. He saw his athletes breaking down from the excessive levels of EMF from their SMART watches, wireless earbuds, and electric cars. He has tested hundreds of homes and clients. The solution? Grounding Bags with hand-mined crystals with moisture and magnetic properties to ground and repel EMF, which contribute to a deeper night's sleep, protecting them from the excess rollout of man-made radiation. Help us Spread The Word Please rate and review this podcast to help us spread the word about this important topic. You can read instructions for how to leave a review on iTunes here. Kıvrak, Elfide Gizem et al. “Effects of electromagnetic fields exposure on the antioxidant defense system.” Journal of microscopy and ultrastructure vol. 5,4 (2017): 167-176. doi:10.1016/j.jmau.2017.07.003Bortkiewicz, Alicja. “Health effects of Radiofrequency Electromagnetic Fields (RF EMF).” Industrial health vol. 57,4 (2019): 403-405. doi:10.2486/indhealth.57_400https://www.cancer.gov/about-cancer/causes-prevention/risk/radiation/electromagnetic-fields-fact-sheet#r8 Rebecca: Oh, this, this should be really a great conversation because anytime I talk to people about grounding or earthing, they're like, Oh gosh, you know, I. Rebecca: This is some Rebecca's wacky stuff she's into, or if I say anything about EMFs, they're like, Oh, conspiracy theory. So I'm like, Oh, okay. Here's someone who has, I'm sure a lot of things to say about this, actually, if you drive through my neighborhood, I'd say at least half of the people who live in my neighborhood have up signs, no 5g. Rebecca: So thought. Justin: I wanna move to that neighborhood.  Rebecca: Tell me a little bit about yourself, Justin. I mean, what made you decide to start a company helping us to guard our health against these electromagnetic fields? Justin: Yeah, well, I'm an athleticism performance coach, so athleticism.com started out about 25 years ago working with amateur and professional athletes for sports performance. I do nerve work for sports performance and really looked out of the box to see how I could help facilitate it and these guys to perform at the higher level. Justin: and obviously one of the easiest things to do to get someone better is to clear the stressor outta their life. So I started seeing EMF as the manmade stuff as one of the biggest invisible stressors that we were facing. And then they just kept getting stronger and stronger and closer and closer to us. Justin: And so that's what brought me to the emf.  Rebecca: Wow. So in case people are listening and they don't know what EMFs are, why don't you explain a little bit about them and why they can be hazardous to our health?  Justin: Yeah, so everybody, let's have a little biology, physics lesson right here. Justin: We're not just a body in air, like there's a little more to it than. Everything has a wave form resonance. Everything carries a frequency. We are one with the universe as resonance. Let me say that again. We are one with the universe. Okay. Rebecca Huff full 24:56 https://www.thatorganicmom.com/surprising-benefits-of-family-meals/ Mon, 17 Oct 2022 10:12:00 +0000 https://www.thatorganicmom.com/?p=1251 This article was originally written in April 2015. In 2022, after a comment from my daughter, my goal was to slow down. I noticed it was becoming harder to get my family together, so I invited an expert to give us insight for making family meals happen. You'll find tons of helpful information above and below, including resources and links, a podcast episode, books, and more. What to do if Family Mealtimes Stop Happening The importance of family dinners is clear, however life happens. After four of my six children became adults and moved out, our routines gradually became less consistent. Add in the fact that my husband commutes to work. Family mealtimes weren't happening. While frequent family meals is high on my priority list, the cold hard fact is that as kids grow into young adults, it's not always possible, our schedules were all over the place. I reached out to FamilyDinnerProject.org for some tips. Links Mentioned In Podcast Benefits of Family Dinner for Adults (Empty Nesters, College Students, etc.) Family Breakfast Project - Activities with make ahead or quick breakfasts to get in some quality time Welcoming Table - A special series of resources for families with unique mealtime needs and challenges. Family members who are on the autism spectrum, or who have ADHD, learning disabilities, feeding disorders, or sensory processing issues need family dinner to be a safe and welcoming space.Technology at the Table - resources to help you decide what feels best for your family, along with fun ways to use devices to enhance family bonding, not distract from it.Youth Sports and Family Dinner - top tips and advice from a team of experts, as well as meal ideas that are perfect for busy athletes and their families. Use these tools as inspiration to keep family meals on the calendar, right alongside the big game.Eat, Laugh, Talk, The Family Dinner Playbook - 52 weeks of ideas for achievable family dinners with great food, fun and conversation. With tips to overcome common dinnertime obstacles, set goals and get closer as a family. Chapters on picky eating, screen time, tension at the table, busy schedules and more — plus hundreds of easy recipes and tons of ideas for engaging conversation and exciting dinner games. Other Posts Mentioned in Podcast Meet Bri DeRosa Bri DeRosa is a freelance writer and communications consultant with a background in creative and dramatic writing, arts education, and service learning. She’s spent over a decade working in program development and creative initiatives, largely for non-profits and small businesses. Bri has been the Content Manager at The Family Dinner Project since 2014, has contributed to three cookbooks, and practices her family dinner skills every night at home with her husband and two teenage sons. Here are two examples of newsletters from the Family Dinner Project that are applicable to this podcast episode. Family Dinner with an Empty NestTeens at the Dinner Table Rebecca: I actually reached out to you because I am struggling myself with this subject, and so I thought as much as I try. And as much as this means to me, if I'm struggling, there have to be people out there that are also in the same boat. Rebecca: It's easy to think that, Oh, I'm the only one that has this problem. My life is so difficult and busy. But it's not true really.  Bri: No, I mean, it's. We hear from so many families that this is challenging, This is hard. Family meals have gotten more difficult over the years. The external pressures, the things that make family life what it is today are actually like, they pretty much work against family meal times, right? Bri: And, and everybody has this sense that like, I'm supposed to be able to do it all. I'm supposed to be able to do it all and do it perfectly. And that is not the. So, no, you are not the only one who is struggling. I do this for a living and I sometimes find it difficult, so I think we all just need to own right up front. Bri: It is hard. It is hard for everybody. There are no right answers. There are only things that might help. Right. That makes me feel so much better.  Bri: Can you introduce yourself and tell me a little bit about what you do at Family Dinner Project? Sure. So I'm Bri d Rosa, and I am the content manager for the Family Dinner Project. So I do our communications, our editorial, our website , our social media, you know, all the things as well as, you know, we're a small and nimble team, so I also help out on the partnership side and just kind of where many hats, , And I've been doing that for, gosh, over eight years, , since I officially joined the team. Bri: And I was consulting with the team for a few years before that even. So I've, I've kind of been around the family dinner project almost since the beginning. , and just have, you know, so much love for the mission and for the whole idea of. Eating together as a family. It's something that was important to me growing up. Bri: It's something that is important to me as a mom and as a wife and, and you know, just, I think that, it's one of those things that although it is really difficult for many of us to pull off, it is rewarding and important to try to keep it at the center of, of our practice and our philosophy as families. Rebecca: Yes. And that actually leads me to my first question is I wanted you to reiterate for us, I mean, cuz I think a lot of us know that family dinners are important. It's important, especially when you have children, but even if you don't, But I think it's so important, but some of us maybe lose sight of exactly why it's important. Rebecca: So can we start out with maybe telling us a few of the top benefits of family dinner?  Bri: Yeah, no, and it's a great question and there are so many, , , so it's hard to highlight,, what are the most important ones, but family dinners, research has shown over decades. Decades of research has shown that family dinners have benefits. Bri: That are physical and emotional and social and academics. So family dinner is really the one single activity that we know of that actually confers a number of different benefits in all of these domains in one package, right? You can certainly get nutritional benefits in other ways. You can get mental health benefits in other ways, academic benefits in other ways, but we don't know of any one thing that brings them all together in the way that family dinner does. Bri: Some of the things that people are surprised to know about, and I always like to highlight these because, it, it's like, Oh, I didn't even know that was a thing. For example, family dinners actually increase literacy. In young kids, so the act of having conversation at the dinner table. The way that we talk to each other with multiple ages and stages, parents talking to kids, talking to each other. Bri: All of that actually increases kids' vocabulary, their sequencing skills in the way that we tell stories, their language skills, and those things roll up to increased literacy. They have better reading skills when they're older by like grade three, grade five, those kids who have dinner with their family more frequently actually are better readers and they're better storytellers than kids who don't eat with their families. Bri: That's, to me, like a mind blowing statistic, and I always love to bring that out because it shows that family dinner, you know, we think of like, Oh, my kids will, you know, be healthier. They'll eat better. Yes, absolutely. There are health benefits, right? There are all these other sneaky ways in which family dinner makes us stronger, happier, healthier people who eat dinner with their families. Bri: young parents or new parents tend to actually be more satisfied with their marriages if they're trying to keep family dinner on the schedule while their kids are little. , which is the most challenging time actually, in some ways. People are like, I, we can't eat together. We can't even. Sleep. We can't function. Bri: But if you can actually eat together, you're going to possibly have a better, stronger relationship with your spouse. we find that kids who eat dinner with their families, bounce back more easily. From cyber bullying and from other, interpersonal challenges, we find that they have better friendship skills, better social skills, teenagers tend to have lower incidences of depression, anxiety, mental health issues, eating disorders.  Bri: there's a lower risk of drug use and misuse, lower risk of, pre unwanted pregnancy. All of these things that parents worry about tend to be lower in families where kids eat with their parents. Rebecca: Wow. And that's just a few of the benefits. I mean,  Bri: that's just a few, right? Like I could go on forever. That's a whole podcast in, in and of itself. But yeah, for real, these are some of the big ones. Yeah, I can say that you will absolutely be communicating a connectedness of bonding and importance of family life and importance of them to you as human beings. Mm-hmm. that can be really protective. Yes. And really vital. Right. If you do spend the time to eat together. Rebecca: Mm-hmm. , I really like the way you put that. It actually gave me cold chills, so I, I really feel that it is so important. But families often face these scheduling challenges. You know, where one parent works a lot of overtime, or like my husband commutes a long way to work. On the way there and back, so like hours in the car or kids are involved in a ton of sports or other activities, or maybe they have, you know, an after school job or whatever. Rebecca: Are we too busy? I mean, what? What are the creative ideas and solutions that you have for highly active families or families that just have to do a lot to get by?  Bri: Right. Yeah. No, and I think, So there's two, there's multiple questions right there and, Rebecca Huff full 36:34 https://www.thatorganicmom.com/how-to-be-ethically-fashionable/ Mon, 10 Oct 2022 11:28:00 +0000 https://www.thatorganicmom.com/?p=15804 The toxic chemicals used to treat clothing remain on the fabric, even after washing. Chemicals such as formaldehyde, stain blockers, flame retardants, and more are endocrine disruptors. These can penetrate the skin and lead to serious health conditions. Exposure to these chemicals, often used in fast fashion, is shown to cause multiple abnormalities in the reproductive system of women, even in minimal doses.(1) Clothing is one of the most significant environmental problems, along with housing, transportation, and food. Not only that, but many manufacturers don't pay factory workers a living wage. What's the answer? Learn to be ethically fashionable for your health, the sake of the environment, and for humanity. The more you know, the less you need.Yvon Chouinard What is Ethical Fashion? Throughout the full life cycle of a garment, from manufacturing to disposal, making choices that are responsible towards the environment, people, and animals. Using textiles created in a responsible and conscious way. Materials, dyes, labor, and even buy back programs are part of sustainable and ethical fashion. Are ethical, sustainable, and slow fashion all the same? Technically, most of us mean the same thing when we talk about these terms. However, each of us may hold different ethics. In the end, slow fashion is a movement meant to provide better quality products that consumers are able to hold onto longer, thus slowing the need for disposal. Slow fashion may include limited items as well as made to order clothing. Sustainable fashion is entirely based on a more environmentally and socially conscious production. Overall, the combined goal is similar. Fast fashion is sold in high volume with a pretty low profit margin, for example a popular example is Shein. Workers being underpaid and overworked along with dumping untreated waste into local waterways. Many clothing manufacturers such as Shein and others may say they're working on sustainablity, but the proof is not forthcoming. Supply chain transparency, fabrics, and waste management are three big areas to look at when deciding if a company is ethical or sustainable. Options for Being Ethically Fashionable The fashion industry has a detrimental impact on the environment - in fact, according to EcoWatch, Fast Fashion is the Second Dirtiest Industry in the World. It is up to you, the consumer, to vote with your dollars. To make it easier, suggestions are listed below to help you get started becoming ethically fashionable. All of these recommendations may not suit your lifestyle. One or two of them will be enough to help you stay stylish and make ethical clothing purchases. Purchase second-hand clothing Undoubtedly, the most economical way to be ethically fashionable it to purchase clothing second hand. Second hand purchases reduce carbon emissions, save lots of resources, water, and energy. When you buy clothing from a second-hand shop, you are making a sustainable purchase. Every time you buy used clothing you are keeping one more item out of the landfill. Your purchase also keeps local thrifts shop in business and your dollar going back into your local community. Win-win. You can make your ethical purchases even more effective when you shop for sustainable clothing brands at a second-hand shop! Being budget-friendly and ethical are two of the main reasons why I buy more and more of our clothing from second-hand shops. Speaking of buying locally Local clothing shops and boutiques are another good way to make an ethical choice in clothing. When you shop at a local boutique, you can ask where they clothing came from, see the quality and support your local business owners. If you still prefer to purchase your clothing brand-new, consider taking your items to a second-hand or consignment shop so that they will be reused and kept out of the landfill. You can be ethically fashionable by donating your gently used quality clothing to a homeless shelter, battered women's shelter, or local church that has a freebie-closet. Ethical Fashion Costs More Unfortunately, ethical fashion is more expensive than fast fashion. Why? First, the garment workers creating those clothing receive a living wage. This means they aren't working unreasonably long hours and they're paid enough to afford the basic necessities of life. The second reason ethical fashion costs more is that it is higher quality. Consider this concept. You pay $100 for a pair of jeans that you wear once per week for a couple of years. The cost per wear ends up being less than $1. (That's why Kristian has the option of making payments on jeans.) Slow fashion garments are built to stand the test of time. That's another reason they're more sustainable and ethical. If you dislike the idea of buying second hand clothing, but find ethical fashion is stretching your budget, consider a minimalist approach. Two pair of sustainable brand jeans is better than a dozen pair of fast fashion jeans. They'll likely fit better and definitely last longer. What To Look For in Ethical Fashion? So how do you go about finding fashion brands with sustainable practices, ethical working conditions, and a small carbon footprint? Research your favorite brands looking for their sustainability initiatives. If they don't meet the mark. Learn which certifications to look for so you can support the companies that line up with your goals. Sustainable designers use renewable resources, eco-friendly materials or deadstock fabric to reduce waste. They incorporate earth-friendly production processes that reduce carbon emissions. Fair labor practices are employed and high quality materials are used to produce small batches. Certifications such as: OEKO-TEXGOTS CertifiedFair Trade Certified meets rigorous social, environmental, and economic standards.Bluesign Certified which supports suppliers and manufacturers in their sustainable, resource-saving production of clothing and textiles through on-site assessments Many brands using sustainable materials also have a buy back or recycling program. Some even have a section on their website to sell "previously loved" items. Identifying Sustainable Fashion Brands For New Clothing Kristian outlines some good points in this podcast episode. Design, labor, and materials that are kind to the earth from seed to garment. (Find transcripts at the bottom of this post.) Hire a tailor As discussed in this podcast episode, tailored clothing tends to be better quality. I know this is one that many will opt out of. Still, it is a viable option. Especially if you are like my friends and I who appreciate fine-looking unique clothing styles! Do a web search for tailors near you or an alterations shop. You may be surprised at how affordable this can be. My daughters have their military uniforms altered, my husband has his clothing altered sometimes. I've purchased high quality sustainable jeans that were a bit too long and had them hemmed. So, it just makes sense to check out this option. Of course, with Slowjeans.co you can get your exact measurements taken excluding then necessity for having them tailored. Meet Kristian Hansen Founder of Slo Clothing Kristian Hansen, AKA 'The Jeans Guy', is an award winning serial Entrepreneur, explorer, content creator, and mission-driven founder currently on a journey to solve the climate crisis through eco-conscious capitalism, the power of consumerism, and data. His company, slø, is part of the slow fashion revolution giving function, fit, and quality back to the masses starting with jeans. Kristian and slø are redefining what it means to build companies through community and creating clothes that make everyone feel confident and make their lives easier. After Kristian's viral TikTok, over the pocket discrepancy of male and female jeans he posed the question “what do your dream jeans look like?” to the TikTok masses. Over 600,000 people, returned over 800,000 suggestions sparking the unprecedented community-driven, community-owned project: slø. Visit the website at slojeans.co What to look for in fabrics Ethical clothing is made from materials that are grown or manufactured in an environmentally friendly way. Many people automatically assume organic cotton is the best choice. Organic cotton is a sustainable alternative to regular cotton as farmers do not use pesticides to grow the cotton so workers aren't exposed to chemicals. Organic cotton, still requires a lot of water to grow and is a rather expensive industry. If you are going to spend the money on organic cotton fabrics, look for the GOTS-certification so that you will know it is worth what you are paying. To make one pair of cotton jeans requires 2,108 gallons of water, 659 gallons to make a cotton t-shirt. According to hidden water in everyday objects. Recycled cotton is a sustainable choice as it has the potential to help reduce water and energy consumption and keep clothes out of the landfill. You will also find recycled denim in packing materials sometimes when you buy from eco-friendly companies. Make sure to recycle your denim after you wear it out! Some manufacturers make it into nontoxic insulation. Last time I checked, the company had collected 2.5 million items of denim which diverted more than 1230 tons from the landfills. The Amazing Hemp Plant Hemp is considered the most versatile plant on earth as it can feed, clothe, clean and medicate, humans! Not to mention, hemp is a durable fabric that only gets better with time. With each wash and wear, the material becomes softer. When you are ready to discard hemp clothing, it is biodegradable. Organic linen is a natural and sustainable fabric which is also biodegradable. Eco-friendly linen is naturally moth resistant and robust, so it lasts longer than other materials. Rebecca Huff full 26:36 https://www.thatorganicmom.com/walk-every-day-happy-boost/ Mon, 26 Sep 2022 10:29:00 +0000 https://www.thatorganicmom.com/?p=4997 Have you ever been in a funk and made the smart decision to take a walk? If so, you already know the immediate benefits walking has on your state of mind. So what are the benefits of walking in reference to your physical and mental health? After you find out, you'll want to walk every day for a happy mood boost. For those who are unable to walk, try to sit by a window and move your arms. Doing whatever movement you can do; preferably outside. Listen, if you can walk, be grateful and do it as much as you can. Walking is something I once took for granted. That is until we issued a walking challenge in one of my groups. During the step challenge I became aware of my privilege. I can walk. In this group one dear member mentioned that she was proud to have been able to take a few steps that day (she is paralyzed in her left leg with extended injuries throughout her body from a motorcycle accident).  That is when I realized how I had been taking my ability to walk for granted. I am so thankful that I am able to walk when and where I want to. I enjoy nature walks with my children. There are so many benefits a simple daily walk for physical activity. All you need is a good pair of walking shoes and you'll be on your way to better overall health. Weight Loss with Walking Any form of exercise can help you maintain a healthy weight and improve energy levels. However, walking is a form of exercise you can do at any fitness level. According to studies pedometer-based walking programs result in a modest amount of weight loss. (1) Tracking steps and recording calories can help you achieve better results. Read more about what tracking apps work best here. Try to increase your walking pace to help you reach your weight loss goals. Brisk walking is best for weight loss, but any amount of walking is clearly better than none. The American Heart Association (AHA) categorizes brisk walking at a pace of 2.5 miles per hour as a moderate-intensity aerobic activity. A University of Tennessee Study showed that women who walked had lower body fat than non-walkers. Just 30 minutes per day can improve cardio, strengthen bones and boost muscles. More muscle means more fat burning and can lead to lower body weight over time. The Mayo Clinic suggests if you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day. Quick Tip: Don't add weights when walking. They increase your risk of injury and slow you down so you end up burning fewer calories. Instead, try using walking poles. This incorporates your upper body into your walk, which does burn more calories. Poles also make you more stable when walking. Win-win! I use Black Diamond trekking poles, as they were recommended to me by several people in my hiking group. They also help me walk faster on pavement. Although, I can't use them when I walk the dog! Health Benefits of Walking Walking isn’t just for burning fat. It helps move your lymphatic system. This type of movement helps the lymph flow more effectively and could potentially help prevent infections and other diseases, like cancer. A daily walk gets your blood pumping and can therefore lower your risk for heart disease and blood clots. Walking may also reduce your risk for a stroke, improve your mood, help your sleep quality, reduce stress, and sharpen your mind. A daily walk may lower risk of dementia or Alzheimer's Disease. A study of 6,000 women, ages 65 and older, found that age-related memory decline was lower in those who walked more. The women who walked 2.5 miles per day had a 17% decline in memory, whereas women who walked less than a half mile per week had a 25% decline. Walking may help to slow down the aging process, and it works no matter what age you get started. Walk to Improve Your Health According to the American Heart Association, walking can lower your risk of heart disease and other health conditions. Walking may lower the risk of high blood pressure as well as your overall risk for type 2 diabetes. Short walks are effective in lowering blood sugar levels. Three 15 minute walks, one after each meal, could improve blood sugar levels more than a longer 45 minute walk. Ten weeks of walking 20 minutes per day showed improvements among women according to the the American College of Sports Medicine. In addition, those same walkers had 43% fewer sick days. Women who walked seven or more hours per week had a 14% lower risk of breast cancer than those who walked less than three hours per week. Walking To Improve Joint Pain Multiple studies have shown that walking can improve joint pain. Research shows it is an excellent preventative activity. Walking five to six miles per week can prevent arthritis from forming. A walk gets the joints warmed up and keeps them lubricated. Walking For Better Mental Health Walking can have a positive impact on patients with depression. Your posture also has a lot to do with your mood. Changing your posture can alter the way you process information, helping you to get out of a slump. So if you’re looking for a quick way to lift your spirits, “walk happily and you’ll feel better,” says Nikolaus Troje, Ph.D. (1) My psychologist has implemented "walking therapy" so that when I go to her office for a visit, we walk on the greenway while I spill. Walking therapy sessions are thought to reduce stress, relieve body tension, improve circulation, and clear your mind of intrusive thoughts. These sessions can help you decrease anxiety, regulate mood, enjoy more restful sleep. You may not be able to go at a brisk pace if you do walk-talk therapy, but you'll still increase your daily steps tally. Tips for Getting More Out Of Your Walks Start out slowly to warm up your muscles. Increase walking speed. Then end every walk with a few minutes of slow walking to cool down. Set a goal for 20 minutes, but if you are only able to walk 5 that's okay! Start where you are and day by day you will be able to do a little more and a little more. If you are an intense power walker you might want to add in some high intensity interval workouts or resistance training. You could also consider a set of squats to the end of your walk. Three 10-minute walks are just as good as one 30 minute walk when it comes to health benefits.. When you need to increase your heart rate, you can try a run-walk. Alternate 30 seconds of moderate pace, low-impact running with 60 seconds of walking. For a good example of low-impact running, see this video. Alternatively, try adding in a few lunges now and then. If you are in an area where you are safe, try walking in time to fast-tempo music (approximately over 120 beats per minute) with a strong rhythm. (On Spotify, search 120 bpm to find songs.) Studies show that it helps you walk 15 percent longer than those who walk silence. That's because music improves our mood, motivated us, helps focus our attention, distracts them us from feeling tired for longer periods of time, and help us to move more efficiently! When you walk practice good posture (we'll talk about posture more in an upcoming #31habit, so make sure you're signed up); which means slightly bent and swinging arms, with an engaged core. Good posture will help you are get the most out of your walks. It will especially help you boost your mood! Researchers believe that changing postures or movement patterns can actually influence the way you process information. Staying Motivated to Walk Because I've always had a love/hate relationship with formal exercise, I tend to incorporate activities that do not feel like exercise. Walking is one of them. Another way I've stayed motivated to walk daily is by volunteering to walk my daughter's dog. Dogs need daily activity to prevent obesity just like humans. In addition, our dog doesn't like having her claws trimmed and the vet suggested walking on sidewalks daily to keep them filed. That was all the motivation I needed. You can use an app like Grokker to listen to mindful walking exercises or a "walk it out" program. Find whatever motivates you and keep it in mind. Lay out your walking shoes as a reminder that you plan to walk. Find a walking buddy who lives near you or who can meet you at your favorite walking spot regularly. If that isn't possible, do what my neighbor does; talk on the phone while you walk. She spends about 45 minutes to an hour walking her dog while catching up with her friends and family back home in California. Where To Walk You can walk anywhere. Even around your home. Most gyms have walking tracks that are perfect for a safe walk. You may even live near a greenway or hiking trails where you can enjoy a daily outing. Older adults may choose to walk on tracks in gyms or malls for a variety of reasons. Indoors, there are fewer obstacles to interrupt a walking routine. With indoor walking workouts, weather will never get in the way. However, there are also many benefits of walking outdoors. Walking outdoors releases even more of those feel good endorphins. Just practice healthy sun exposure and wear sunscreen if you plan to be exposed for long periods of time. Walking outside is by far the healthiest way to enjoy walking.  I don't love to walk at the gym, but I do it when I must. I know that walking a little every day keeps me healthier. Don't be all or nothing about walking.  Even a leisurely walk has mood lifting benefits. When I walk with the children it's usually more of an observational time. Consider adding regular walking to your daily routine, no matter where you do them. No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Richardson, Caroline R et al. “A meta-analysis of pedometer-based walking interventions and weight loss. Rebecca Huff full 9:40 https://www.thatorganicmom.com/stay-balanced/ Mon, 22 Aug 2022 09:27:00 +0000 https://www.thatorganicmom.com/?p=13837 What does slow living, staying balanced, and the habits of centenarians have in common? Everything! If you read Dan Buettner's books about The Blue Zones you'll start to see many parallels to the slow living movement. In this podcast episode, I wanted to draw your attention to habits that help you stay balanced. In addition, I'll share ways to look at "slow living" that go beyond achieving a certain aesthetic. (Because if you search for slow living hashtags on Instagram you might think the only way to participate is to bake bread and wear cottage core.) Below you'll find the transcripts of this episode, then the table of contents for the following post. Originally a post I wrote in 2019 about the importance of staying balanced. I've combined these because to practice slow living is to seek balance and enjoy life. In fact, they have so much in common, I noticed that what most people consider "slow living" habits are the practices of the longest lived people on earth. Those who live in the blue zones. Lastly, you'll find a list of resources to help you in your pursuit of balance, via the slow living movement. [00:00:00] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff.  [00:00:18] Rebecca: In today's episode, I'm going to get a bit more personal than I usually do, and share a bit about what I've been doing lately for the last year or two to heal from the constant feeling of being busy and being overwhelmed. And also how I gave myself permission to stop being super mom or at least to stop trying to be super mom and how I've learned to live a bit more in the green zone instead of always being busy, busy, busy, and also I'm going to cover a bit about the trending topic of slow living and what it means and whether or not it's just another self-improvement trend, bandwagon that you may or may not want to hop on. [00:01:05] Years ago I wrote a blog post encouraging myself and others to try to stay more balanced. This is something that professionals have been recommending for years. My doctor has recommended that I try to stay more in the green zone. In the past, my chiropractor and others had given me heart rate variability tests that show whether you're in the flight or fight mode, or whether you are more balanced and kind of in the green zone. [00:01:35] Even when you look at the chart there's red, yellow, and green and doctors had recommended for years that I try to stay more out of that red and yellow zone and get myself into the green zone more often. Does any of this resonate with you?  [00:01:51] If you're a mom and you have one or more children, I am certain that there are probably things that I'm gonna talk about that you can relate to. But this post that I wrote was as much to myself as to anyone. And it was meant to encourage and remind me to stay balanced. This is especially important for other all or nothing types like myself.  [00:02:14] Back during the pandemic when people were. Basically forced to stay home, an old concept became a new trend and that is slow living. [00:02:25] I, I say old concept because anyone who's into organic food or buying local knows that this slow living movement started a long time ago, back in the eighties, when a group of activists defended a slower pace of life to include regional traditions, food made from local ingredients by real people with their own two hands; as opposed to Franken foods made by machines and automated processes. [00:02:57] The slow food and slow living movement recognizes those connections between people, cultures, the foods we grow and eat, as well as the planet and politics.  [00:03:09] because people were stuck at home, many began to bake their own breads or snacks and pick up other hobbies, like cooking, sewing, and DIY type projects. [00:03:21] And it made sense. People had more time on their hands, even those who are working from home had more time because they no longer had to commute or do all of the things required when you leave home to work. I was working at home before the pandemic and continued to do so throughout and after it was pretty much over. [00:03:45] I was also continuing to keep up with my website and my children who were still living at home. and of course, I also felt the need to cook every meal from scratch and do all of the housework myself. So I was basically burning the candle at both ends doing everything myself, because that's what supermoms do. [00:04:07] Right.  [00:04:08] In this state of trying to do everything and get it all done. I was one day pretty much flying down the interstate in my fast car. When my daughter said to me that she wished we weren't always rushing and that we weren't always so busy all the time. Now I'm not repeating what she said verbatim, but this was basically what she was communicating to me is that it felt like we were always rushing and it felt like we were always in a hurry and that she seemed a bit nostalgic about those people who were able to live a slower paced life. And this really was an eye opening conversation that I had with my daughter. And I realized at the time I was speeding down the highway to something that there was no need for me to be in a hurry about. [00:04:56] And this was the pace of my life. Pretty much 24 7. I was always in a hurry. I was always busy doing things and had long checklists, long todo lists, not everything on there was something that I necessarily had to do, but it all felt urgent. [00:05:13] That conversation stuck with me for a while. And even though my boss was pretty laid back and very family oriented, I felt like. I was dividing my time between too many things. So I turned in my notice [00:05:27] and went back to focusing on my family full time. Just giving up my full-time job, wasn't really all it took for me to slow down because I have always tried to do it all and prove my worth by being as much of a superwoman as I possibly could. [00:05:45] We do tend to carry over these childhood stories or the messages that we were basically programmed with as a child, into our adulthood. And sometimes the messages that do not serve us well, take a bit of time to unravel or erase. So slowing down and doing nothing at times, didn't exactly fit into my model of being a successful person. [00:06:10] I was typically burning the candle at both ends and doing as much as I possibly could, rarely taking a break and sitting still, was something I felt ashamed of.  [00:06:21] But after my daughter had brought up that she wished we weren't always so busy. I spent some time thinking about what I was doing with my life and what I spent my time doing every day. [00:06:33] And it probably doesn't help matters that my husband is also a type, a personality, very driven, very successful and legit, the most positive person I know the words give up are not in his vocabulary. He wins at everything and he accomplishes it all.  [00:06:50] Anyhow, I realized that I was not only burnout, but I was potentially raising children who felt the need to stay burnout. Staying balanced is what professionals had been recommending to me for years. [00:07:03] And while at times I had picked up habits that were practicing the art of staying balance, none of it had ever really stuck. [00:07:13] So I started looking for other ways to slow down ways that would be lasting and sustainable. This idea of staying balanced and practicing slow living also seemed to parallel a book I had been studying for several years, and that is Blue Zones by Dan Buettner. And in it, he lists out the power of nine lifestyle habits that the world's healthiest and longest lived people tend to practice in those regions. [00:07:45] And I found it interesting that these habits were very similar to recommendations for slow living, and also for staying balanced. So while slow living is a trending topic, you'll know that for sure if you search for the hashtag on Instagram. The slow living movement doesn't have to be an aesthetic. [00:08:07] It doesn't have to be perfectly baked sourdough bread. It has to become a way of life to actually stick, and my idea was to practice things that I felt were sustainable for me.  [00:08:23] So looking at the parallel between slow living, staying balanced. And these healthy habits. I didn't want to add things to my plate that would make me feel like I was moving down a checklist.  [00:08:37] I didn't want slow living to become one more self-improvement project. I wanted to incorporate habits that would be long lasting. One of the power of nine habits that I feel like meshes well with a slow living movement is to move naturally. The world's longest living people don't, you know, go to the gym daily or pump iron or even run marathons. [00:09:07] What they actually do is that they live in a way that constantly requires movement without them thinking about it. Growing gardens or working in flower beds and doing things at home that requires movement.  [00:09:22] And you don't have to grow a garden to practice this type of movement. [00:09:27] You can simply go for a walk. Even in most cities, you can find green ways where you can take a hour long walk outdoors to reduce activity in your brain that may be linked to repetitive negative thoughts you may be having or just any kind of thoughts about how you're super busy and feeling overwhelmed and have too much to do. [00:09:50] Taking a walk in nature is a great way to get in some physical activity and also to slow down. You don't have to do a power walk to reap the benefits of walking. You can walk at a slow pace, and being outside in nature is also a great way to stay balanced. And if you have a pet that requires walking, Rebecca Huff full 23:06 https://www.thatorganicmom.com/stomach-acid-blockers/ Mon, 15 Aug 2022 14:12:12 +0000 https://www.thatorganicmom.com/?p=6111 About half the population worldwide suffers from a functional gastrointestinal disorder. Some of these include heartburn, acid reflux, chronic constipation, bloating, and irritable bowel. According to a recent study, these disorders are linked a significantly lower quality of life. More than twenty percent of people in the US experience reflux symptoms. Some will self prescribe while others will visit a health care provider. Either way, most will end up misdiagnosed. They'll be diagnosed with too much stomach acid, when the reverse is most likely true. You may have started taking over the counter antacids because you had indigestion. It may have even led you to visit your physician. Your doctor may have prescribed a PPI that is causing you to experience unpleasant side effects. More than half of American adults use over the counter antacids. Of these users, seventy five percent take more than six doses of antacids per week. Repeated use has not eliminated the problem and often leads to taking stronger acid blockers, or PPIs, which come with side effects and health risks in the future. What Are PPIs? PPIs reduce the production of acid by blocking the enzyme in the wall of the stomach that produces acid. Doctors often prescribe these acid blockers when a patient presents with heartburn, acid reflux or even stomach pain. These prescriptions are commonly written without medical tests or proof of necessity. We’ve been trained to listen to and respect doctors to the point that we ignore the signals the body sends and blindly trust medical providers. Even when they write a prescription without performing tests to determine if they are necessary. Yet studies consistently show that proton pump inhibitors are being overprescribed worldwide in both primary and secondary care. Between 25% and 70% of patients taking these drugs have no appropriate indication. (1) Not only is this a waste of money, but it also comes at significant risk to health. HCL Guard and the other Healthy Gut supplements have helped me restore my energy. They've allowed many others find relief from uncomfortable digestive symptoms. Steven was kind enough to offer $15 off your first order to all of the "That Organic Mom" audience! The coupon expires Aug 31st so make sure you get some of these life changing products and take advantage of the offer! Rebecca Try HCL Guard Take $15 off Risks of Blocking Stomach Acid What are the risk factors of blocking stomach acid? Because we all need stomach acid and many who are taking acid reducers have the reverse problem, these tend to lead to more problems in the future. Blocking stomach acid when you likely already have too little creates more distress. The risks include dementia, Alzheimers, nutritional deficiencies that may lead to osteoporosis. Blocking stomach acid may result in a higher risk of developing kidney stones, and an even increased risk of chronic kidney disease. Long term use of acid blockers to lower stomach acid can also lead to SIBO (Small Intestine Bacterial Overgrowth.) And that's not all. According to Dr. Thomas Sehested, the leader of a study by the American Society of Nephrology (ASN):“… We would recommend that people should not take these drugs unless there is a clear indication for them. Many people are taking them unnecessarily or they are continuing to take them long-term when they don’t need to. I would urge doctors to review their patients on PPIs and look at why they are taking these drugs and consider whether they really need them or if they could take a lower dose.”If this new research isn’t enough to make you consider a more natural option for managing your heartburn, take a look at some of the other dangers of PPIs:– Long term use of PPIs has been found to increase the risk of gastrointestinal infections, osteoporosis, and pneumonia.– Long term use of PPIs has been associated with higher risk of developing dementia.– Blocking the stomach from making hydrochloric acid can decrease your body’s ability to absorb certain nutrients, including calcium, folic acid, iron, magnesium, and vitamin B12.– Although many people (including physicians) believe that PPIs will reduce the risk of getting esophageal cancer, recent research has found that long term use of PPIs may actually increase the risk of developing cancer of the esophagus.– People may become “addicted” to PPIs. This is because long term use lead to a problem called “rebound hyperacidity,” which essentially means that when the drug is stopped, the heartburn comes raging back… stronger than it ever was before.– Taking PPIs does nothing to treat the underlying causes of heartburn. Feeling better temporarily often leads people to ignore these underlying factors, including obesity, and makes them less likely to makes changes to their diet and physical activity regimens. Misdiagnosed and Misprescribed Acid Blockers What if the cause of your heartburn was not too much stomach acid? What if the problem was low stomach acid? This is extremely common. Most primary care physicians will prescribe an acid blocker first rather than test the ph level of your stomach. Writing a prescription that is typically covered by health insurance is easier than a referral to a gastroenterology expert which may or may not be covered. Even though millions are diagnosed with acid reflux, it is still commonly misunderstood and frequently misdiagnosed. In fact, Steve, the founder of Healthy Gut, uncovers the mystery surrounding the billions spent on PPIs (Proton Pump Inhibitors) that he suggests can only add up to one word: malpractice. (5) You may think that stomach acid splashing up into the esophagus means you have too much stomach acid. However, it is more commonly caused by too little. Imagine if improving your gut health and making a few simple lifestyle changes would eliminate that burning sensation and other symptoms? It’s time to rethink the problem of stomach acid as well as how reflux, heartburn, and other digestion issues are treated. https://www.youtube.com/watch?v=M6xMX2V_Avc&t=13s Symptoms of Low Stomach Acid Low stomach acid is more common than we know and often an under-diagnosed condition that leads to other health issues. There are a variety of causes, however, age, stress, and medication use are among the top. In addition, Stomach surgery can lead to low stomach acid. Common symptoms and disorders of low stomach acid: HeartburnGERD (gastroesophageal reflux disease) when the esophageal sphincter does not seal tightly)Indigestion and bloatingBurping, belching, or gas (flatulence) after mealsExcessive fullness or discomfort after mealsConstipation and/or diarrheaDigestive issuesChronic intestinal infectionsUndigested food in stoolsFood allergies, intolerances, and sensitivitiesAcneChronic fatigueMineral and nutrient deficiencies (including iron and/or vitamin B12 deficiency)Dry skin and hair or hair lossWeak or cracked nailsAsthmaDepressionOsteoporosisAny autoimmune disease diagnosis As Steve mentioned in the podcast episode, the first step is so easy. Use the coupon code and place your first order right now to take the HCL Guard Challenge before the coupon expires on August 31, 2022. Try HCL GUARD with $15 OFF Coupon Diagnosed With Hypochlorhydria While doctors rarely suggest testing, I was diagnosed by a functional medicine doctor. Because he knew about my diet, the logical conclusion was that I was not absorbing nutrients. This was 2006, and after a couple of years on the Raw Vegan diet, my body was depleted of Vitamin B-12, Iron, and necessary secretions to digest a regular meal. As confirmed by my doctor, I was producing little to no stomach acid. As Steve mentions in the podcast episode, there are different tests your doctor can perform to determine if you have low or high stomach acid. My doctor used the Heidelberg Stomach Acid Test which is a well-documented and accurate test. (2) This test works by using a small capsule with a specific wireless electronic transmitter that records the pH of the stomach as you drink a solution with small amounts of baking soda.  Baking soda is sodium bicarbonate which has hydroxide (OH-) ions that reduce acidity.The baking soda will naturally neutralize the HCL in the stomach.  If the acid does not return to normal after the baking soda is swallowed than that is a positive test for hypochlorhydria (3). This gastric acid secretion test showed that I indeed had very low stomach acid, borderline achlorhydria. My doctor advised me to supplement my digestive system by taking Betaine HCL. The way he suggested I begin is the basic outline of the HCL Challenge. He recommended that I take one Betaine capsule with a meal, if that was tolerated I was to increase the number of pills until I reached my tolerance level. This worked to reverse the fatigue and lack of energy. I began to absorb nutrients and live my life normally again. Life moved on and I gradually stopped taking the Betaine with meals. Unexplained Stomach Pain Fast Forward 11 years later, I began having unexplained stomach pain that was not accompanied by any other symptoms, not even nausea or diarrhea. Just moderate stomach pain that didn't appear to have a cause. After ruling out the obvious, no elevated white blood cell count, negative for Helicobacter Pylori (H.Pylori), negative for other bacteria, parasites, etc., the provider didn't know what was wrong with me. He prescribed a PPI anyhow. Even though he had NO PROOF that I was producing too much stomach acid. I knew that over the years I had not been producing enough stomach acid. There was no reason why I would suddenly start overproducing stomach acid. Knowing this, I asked him on what basis had he decided that I needed to block my stomach acid. To this, he said I needed to take this prescription to allow my stomach to heal. (From what?) Rebecca Huff full 41:35 https://www.thatorganicmom.com/why-fragrance-is-bad/ Mon, 08 Aug 2022 22:16:46 +0000 https://www.thatorganicmom.com/?p=19043 Friends, I'm going to get up on my fragrance-free soapbox here for a minute if you don't mind. But first, do not miss this important point: product developers are clever, consumers are busy, and greenwashing is everywhere. Greenwashing in Skincare, Cosmetics, and Cleaners Companies get away with greenwashing all the time. Greenwashing, a form of deceptive marketing used to persuade the public that a company's products, aims, and policies are environmentally friendly, is illegal. Yet there are so many loopholes. Organizations like Greenpeace are out to stop the practice of greenwashing. In 2009, they launched a campaign to help consumers make better choices. The best way for you to make an informed decision is to simply do the research into companies you support with your voting dollars. Skincare products without fragrance are harder to find but with a bit of determination, you will succeed. Favor fragrance-free products that are vetted by a reliable third-party, and learn to look beyond the hype. Trust me, you can do it. I am a sucker for a beautiful label, but I have found that pictures of bamboo and vague words such as "natural" are meaningless. Don't worry, you can find non-toxic beauty products that are free of hormone-disrupting chemicals and preservatives. Although, if you've been wearing perfume or colognes all your life, you may feel naked without them! Why Are Products With Fragrances Bad For Your Skin? Do you need to worry about using fragranced skincare and beauty products? Learn more about the potential long-term effects of using fragranced skincare and beauty products and what safe alternatives are available. Fragranced products often contain potentially harmful chemicals and ingredients that may lead to skin irritation or other health risks. Understand Allergic Reactions To Fragrances Fragrances, even natural, can still cause an allergic reaction. Allergic reactions can vary in severity, but it is a good idea to research the ingredients inside your products. Natural fragrances such as essential oils may appear harmless. However, they could still irritate if used too frequently or at too high of an intensity. Be sure to check product labels for any potential allergens before you buy them. The Chemicals That Are Harmful To Skin The chemicals commonly found in fragranced products can be particularly problematic for people with sensitive skin, as they can cause allergic reactions and other skin irritations. Common fragrance ingredients that could lead to potential irritation include phthalates, parabens, synthetic musks, and formaldehyde-releasing preservatives. Consider switching to a more natural or organic product instead. How To Find Natural, Safe Skincare Alternatives Suppose you're looking for skincare and beauty products that don't contain fragrances or potentially harmful chemicals. The good news is, there are plenty of natural and organic options available. Look for products that list natural essential oils or other natural ingredients on the label, or opt specifically for non-fragranced products. It's also a good idea to check user reviews to ensure that any product you're interested in is safe and effective. When in doubt, you can consult a trained skincare professional about the safety of specific ingredients or do your own research on a site like EWG.org. Reduce Your Exposure To Skin Irritants Fragrances contain several additional ingredients that may cause irritation or inflammation of the skin, eyes, or respiratory system. Some scents also have been shown to aggravate asthma symptoms in people with existing asthma conditions. This potential risk makes it even more important to look closely at labels before purchasing skincare and beauty products. Tips For Incorporating Natural Fragrance Into Skincare There are safe options if you love incorporating fragrance into your skincare and beauty regimen. Always start with a small amount of natural fragrance and work up. Natural fragrances that don't contain chemical additives. However, they may include essential oils like lavender, rosemary, chamomile, sandalwood, and tea tree oil. Soaps and cleansers sometimes contain fresh herbs for a light scent. Finally, look for products that contain jojoba or coconut oil as natural emollients to help lock in moisture. Fragrance Ingredients and Toxic Chemicals Let me state clearly if you want a product without FRAGRANCE, you will need to look for "fragrance-free" NOT "unscented." "Fragrance" is an umbrella term that companies use to hide synthetic chemicals that you are trying to avoid. Using the term "unscented" is beyond deceptive, it's an outright lie! This trick originally provided perfume manufacturers the ability to conceal trade secrets. These loopholes were created only to protect their formula so that another company couldn't duplicate their particular scent. Fragrance is not just one thing; it combines many chemicals. So while the label might read "fragrance," the product could be comprised of hundreds or thousands of different compounds. It stands to reason that this is why so often, people who experience allergic reactions to fragrances cannot identify any particular scent that triggers a reaction because there are so many. Parfum manufacturers know this "fragrance loophole" in federal labeling law means that the ingredients added to provide a pleasant scent, or to mask a bad one, need only be listed under the generic term "fragrance." Fragrance-free products are free of artificial and natural scents, including essential oils, chemical or masking fragrance, musks, and other chemicals. Whereas, unscented products may contain chemicals that neutralize or mask the odors of other ingredients. Hence many of us end up purchasing products that aren't what we think they are. Unintentionally Buying Products with Fragrance Case in point: my husband purchased some trash bags that I could smell. I asked him if he knew he bought bags with fragrance and he showed me the box marked "unscented." He had tried, but because of this clever trick on the label, his purchase was unsuccessful. The frustrating thing is that I know beyond a shadow of a doubt I can smell these bags, which smells like perfume. I can also feel a particular sensation when I breathe too close to those bags. The explanation for this is simple yet complex. They are treated with a "masking" fragrance. Unless you have an ultra-sensitive sense of smell or multiple chemical sensitivities, you may not be able to detect the poison that is laced throughout these products. Of course, you can search the ingredients list of cosmetic products, cleaners, and personal hygiene products looking for the offenders, but it can be difficult to decipher. If you are like many consumers, you might not smell anything at all because your sense of smell is already inundated with all the fragrances in the products you use every day. But just because you can't smell it doesn't mean it's not causing harm to you and the people around you. Most people become desensitized to the fragrance they wear every day. Now you know why some people wear "too much" of their favorite scent. That is also a problem, along with plug-in and spray the room type fresheners, and cleaners laden with fragrance to make people believe they have achieved "clean" when what they have done is polluted their space. Yes, polluted because these chemicals ARE toxic. Phthalates in fragrance Masking fragrances are full of toxic phthalates, which in simple terms, help plastic be plastic. "These endocrine-disrupting "plasticizer" chemicals are everywhere in modern society. EWG helped get several of them banned in children's toys, but they are still widely used chemicals that pollute almost everyone's bodies." 1 Phthalates are typically found in personal care and household items as one of the fragrance ingredients used as carriers to help make the scent last longer. The same thing that makes them work as a carrier also works against us, making it easy for phthalates to enter the human body once applied to the skin. Some of these products are regulated as cosmetics by FDA. If a product is intended to be applied to a person’s body, it’s a cosmetic under the law. While some fragrance ingredients belong to various product categories and are regulated differently, depending on how the product is intended to be used. Research has shown time and again that phthalates are carcinogens. Phthalates are linked to testicular cancer among others. "Masking fragrance" has a stronger effect on people with multiple chemical sensitivities (like me) than on normal people who are constantly swimming in fragrance. These fragrance chemicals can lead to allergies, asthma, headaches, burning in the throat, and nausea. These are just a few of the side effects many people get from products, including the "unscented" ones. It should be illegal, but due to companies who prey on consumers who are unaware, we have to suffer. Fragrance: A Matter of Public Health This is not a personal preference, this is a matter of public health. If you ever spend an entire day with a headache because someone drenches their body in fragrant soaps or "unscented body wash" you can relate. Or if like many, a business you visited has multiple plug-in type "air-fresheners," that were so toxic you were sick for the rest of the day, you will understand why this is a matter of public health. Please understand, that even if you do not experience these noticeable symptoms, your health is being affected by these toxic chemicals. Of course, we know that people who use these toxic ingredients in the form of synthetic fragrances probably don't know or do it on purpose. The health effects are still negative and can include: Rebecca Huff full 23:10 https://www.thatorganicmom.com/what-is-the-benefit-of-kegel-exercise/ Mon, 01 Aug 2022 23:42:32 +0000 https://www.thatorganicmom.com/?p=28225 Benefits of Kegel Exercises Throughout a Woman’s Lifetime Kegel exercises, sometimes called pelvic floor exercises, are done to strengthen your pelvic floor muscles. Strengthening these muscles has many benefits throughout a woman’s lifetime. These muscles and tissues are like a hammock or sling at the bottom of your pelvis to hold your organs in place. Keeping them strong doesn’t take long, yet consistently performing these exercises will result in many advantages. Recovery before and after childbirth Women can strengthen pelvic floor muscles before childbirth or after a vaginal or cesarean delivery. As Dr. Olson mentions in the podcast episode, the use of kegel weights during pregnancy can help women identify the right muscles to assist with labor and delivery. Pelvic Organ Prolapse Prolapse can be caused by weight gain, childbirth, hysterectomy, chronic or long-term coughing, or constipation. Regular kegel exercise can improve pelvic organ prolapse by making your muscles stronger. Improving Sexual Health Healthy pelvic floor muscles can contribute to better sexual function and improves sex for both partners. Read more about kegel exercises with weights for better orgasms. Strengthening Weak Pelvic Floor Muscles Weak pelvic floor muscles may be a result of pregnancy and childbirth; however, it can also be caused by surgery, heavy lifting, and chronic straining. Urinary incontinence may also be a symptom of weak pelvic muscles. Exercising the correct muscles as part of a daily routine can help relieve these symptoms. If you suspect you have weak pelvic floor muscles, consult your healthcare professional for an assessment. Mention any symptoms you may have and ask for a referral to a women’s health physical therapist. Improve Bladder Control Many women experience urine leakage when coughing, sneezing, or laughing. Kegel exercises help to strengthen the pubococcygeus (PC) muscle. These muscles are activated when one stops the flow of urine. Stress urinary incontinence is bladder leakage that occurs with strenuous movements such as exercises, lifting heavy objects, or while coughing, sneezing, or laughing. Kegels are the best cure for urinary incontinence. Using pelvic floor muscle exercises significantly improved quality of life in an assessment of 2400 women with urinary incontinence. Dr. Olson recommends for those who experience urine leakage get help through a certified healthcare provider, pelvic health specialist, urology clinic, or women’s health physical therapist. Maintain Pelvic Health During Menopause Women may experience an overactive bladder, urinary incontinence, and other symptoms during menopause which may benefit from consistent kegel exercise. Working out the vaginal muscles with kegel weights can be part of your exercise routine. Do Kegel Weights Work? According to research, the answer is yes! Kegel exercises with weights are effective at addressing issues such as urinary incontinence and pelvic organ prolapse when they are performed in sufficient amounts. The research varies as to how many per day are necessary and for how long, however they are commonly prescribed as a contraction of the pelvic floor muscles, held for 3-5 seconds, performed in sets of 10, 3-8 times per day. How to Use Intimate Rose Kegel Weights You may have read about kegel balls which I have previously written about in my article about Ben Wa Balls; however, these are not FDA-approved vaginal weights. Intimate Rose kegel weights are FDA-cleared silicone and are easy to clean and use. Starting with the lightest weight, use it for about 15 minutes daily while going about your normal daily activities. Your muscle contraction will hold it in place. As you get stronger, you can move up to the next weight. Read more on Dr. Olson’s website IntimateRose.com Exercise for about 15 minutes a day, five days per week using the intimate rose weights. Kegel Exercises help you build stronger and tighter vaginal muscles for improved bladder control, easier labor, faster childbirth recovery, and to treat weak pelvic floor muscles. Pelvic floor exercises, with or without Kegel balls, help tighten your pelvic floor and can help with common issues in women such as pelvic organ prolapse, incontinence, bladder control and can give you stronger feeling vaginal muscles! Meet Dr. Amanda Olson Read Dr. Olson's book Restoring the Pelvic Floor for Women Amanda Olson, DPT, PRPC, and president and chief clinical officer of Intimate Rose. Dr. Olson is passionate about empowering all people with pelvic health issues, including pelvic pain, incontinence, and pre-and post-partum issues. She earned a Bachelor of Science degree from Pacific University and a Doctor of Physical Therapy from Regis University, graduating as a Jesuit National Honor Society member. She holds a Certification of Achievement in pelvic floor physical therapy (CAPP-PF) through the American Physical Therapy Association and the Pelvic Floor Practitioner Certification (PRPC) through the Herman and Wallace Pelvic Institute. She is also a certified Stott Pilates instructor and RRCA-certified running coach. Dr. Olson teaches various pelvic health topics internationally, including pelvic floor dysfunction in runners. She has written several physical therapy continuing education courses, peer-reviewed journal articles, newspaper and magazine articles on pelvic floor dysfunction and running, and authored the book Restoring the Pelvic Floor For Women. Radzimińska, Agnieszka et al. “The impact of pelvic floor muscle training on the quality of life of women with urinary incontinence: a systematic literature review.” Clinical interventions in aging vol. 13 957-965. 17 May. 2018, doi:10.2147/CIA.S160057 Interview with Dr. Amanda Olson [00:00:00] Rebecca: I am here today with Dr. Amanda Olson and we are talking about something that is very important to women throughout their lives, and she has some great information. So I'm excited to get started. Can you tell us a little bit Dr. Olson, how you got started in the field of women's health. [00:00:17] Amanda: Absolutely. I I've been doing pelvic health for almost 14 years now, 14 years. And I finished my doctorate degree in physical therapy and I had a, I had an injury where I fell from 40 feet or jumped off of a cliff here in Oregon out camping and, and being out in nature. And it was one of those places where it's it was deemed safe to be doing cliff jumping and I'd never done it before and off the cliff I went and I landed on my bottom and injured myself very significantly. And I had to go through the pelvic health rehabilitation process because I severely injured my pelvis and all of my pelvic floor muscles and my tailbone. And I, I, it totally changed my life. You know, it was one of those very scary things where it could have gone a lot of different ways, but I was, I was able to totally heal with the help of pelvic health rehabilitation with a colleague. And I went on to have two boys and run marathons and do all kinds of interesting things. So it, it made me change course at the end of my rehabilitation process. My pelvic health physical therapist said you need to quit pediatrics, which is what I was specialized in at the time I had done my doctoral dissertation on children with down syndrome and I was in a totally different field. And she said, you need to quit pediatrics. It's still a good field, but you need to come and do this cuz there's not enough in the country. And we need more. And so that was roughly 13 years ago, 14 years ago. And I went back and had to re-certify and go to a bunch more school and a bunch more courses. And this is what I do now. So my, my background as a physical therapist is that I am highly specialized in bowel and bladder and pelvic pain conditions. And then I went on to create. Amazing devices to help empower people to manage their pelvic health conditions as part of a comprehensive, you know, treatment plan with other medical professional care. And then I wrote a book and this is what I do now. [00:02:18] Rebecca: wow. I mean, that is so much to unpack. I first of all, can't believe you even survived a jump, you said 40 feet, [00:02:27] Amanda: 40 feet. Yeah. Which at 40 feet water acts like concrete. The problem is right. Apparently you're supposed to land straight. So when people go cliff jumping, you're supposed to land like a pencil. And I landed in the shape of an L. So I landed bottom first. Yeah. Apparently not what you're supposed to do. You're right. [00:02:46] Rebecca: It makes my stomach hurt just to think about yes. . [00:02:49] Amanda: Yes. Yes. It was really bad. You know, I had injuries to my back to my pelvis. I'm I'm really lucky if I had rotated a little bit and hit my head, I'd have been gone. Or even if I'd hit a little bit more back first, I think it would have been a very different outcome. So. I'm I'm really, really lucky and very thankful for the healing process bodies heal. yeah. [00:03:11] Rebecca: Needless to say that was a life changing accident. [00:03:14] Amanda: Yes, exactly. [00:03:16] Rebecca: So from there you changed the course of your career. Well, hopefully most of the listeners do not have experience with that type of injury and the exercises we're gonna focus on today are more of the type where people actually need to strengthen their pelvic floor muscles so can you tell us how you decided that you wanted to create this product. [00:03:39] Amanda: So I had been in clinical practice for roughly nine years. And after nine years of, you know, one on one management of women with various types of pelvic floor issues, I was seeing what was working, what was not working. At the time there were different types of Kegel products available to help or to, Rebecca Huff full 18:13 https://www.thatorganicmom.com/genetic-testing-at-home/ Mon, 25 Jul 2022 13:27:30 +0000 https://www.thatorganicmom.com/?p=27001 I always thought I didn't want to know if I had bad and rare genes that could turn on me and make me sick. If I knew I had a bad gene, wouldn't I be expecting to have disease? Well, that is what I used to think, but eventually, I came around and decided knowing was better for me. Why did I change my mind about genetic testing at home My brother-in-law once chastised me for “working so hard to be healthy” because he thought I should have faith instead of fear. This was a decade before my sister passed away, when I was completely fear-free! When I began the journey to healthy living, it was because I wanted to live my best life possible, not because I was afraid of dying. That is still the case. Being healthy means I can get up and ride bikes with my kids and lots more. That’s my motivation. Not fear. So why did I change my mind about my genetic information? There are many genetic testing companies out there. Many of them simply provide your genetic test results and nothing more. I wanted more than that from a home DNA test, so I found Selfdecode after searching for affordable home genetic testing kits.When I spoke to the folks at SelfDecode they mentioned to me that with the results came recommendations based on your own genes. With the knowledge I'd gain from genetic testing, I could alter my lifestyle based on my genes, not just guesswork.Yes, there are habits that are simply good for everyone, like getting enough restorative sleep drinking an adequate amount of water, and staying active. However, there are also some that could go either way. That is why some people thrive on one type of diet while another person may feel terrible when following the exact same diet. Disease isn’t always genetic In addition, I found out that inherited genetic mutations play a major role in about 5 to 10 percent of all cancers.(1) That surprised me; I assumed it would be higher. So, do I have the bad genes? Believe it or not, it's not as simple as a yes or no. A single gene is not responsible for determining whether or not you'll have a disease. Do I have bad gene variants? Yes, almost everyone has a few bad and rare genes Does this knowledge change anything? I plan to continue living the healthy lifestyle I've been living, avoiding toxins, exercising, and doing my best to enjoy life and to be a warrior not a worrier! (Yes, I did make a few minor tweaks to my supplement regimen and lifestyle, more on this below.) Because I realized that my test results came with specific health information designed just for me based on my specific genetic risks. That’s why I decided to go forward with gene testing. Now on to the questions you've been asking about genetic screening... How do you do gene testing? It's fairly simple. You add a saliva sample to a tube and mail it off. I chose SelfDecode because they give you recommendations, not just results. Some tests only require a cheek swab, which is said to be as accurate as blood samples. How long does it take to get the results? In six to eight weeks after mailing the sample is the norm. However, I received my results just under six weeks. This is how it worked with SelfDecode; I don't have experience with any other gene testing companies or other types of genetic testing. How do you read the results? After logging in to the dashboard, use the dropdown menu to go to the Wellness Reports. Each article shows you a score(positive, neutral, negative) for the topic in question, based on your DNA file. Your DNA is built into structures called chromosomes. The Selfdecode reports show green, yellow, and red smiley or frowny faces so it's pretty easy to see at a glance. The faces will show you at a glance whether your genes are predisposing you to positive or negative health effects regarding specific traits, diseases, symptoms, etc...Each article generates a table of personalized supplements, diet, and lifestyle recommendations designed to counteract the negative effects of your risky genetic variants. These recommendations change based on your unique DNA and genetic variations.Each article gives you a personalized gene summary that outlines your potential risks from a given gene and whether you should try to increase or decrease the gene’s expression.There are also reports that can be generated based on your results, so you can look at an individual areas such as gut health, mood, fitness, and longevity.It's very straightforward. You can also print out a PDF of your results that lists your bad and rare SNPs to show your health care provider if you choose to do so. What else do you find out with gene testing at home I found out I'm more likely to have anxiety, mood disorders, and irritability. Another interesting gene showed I'm more likely to snore, although I don't. Proof that just because you have a gene variant doesn't mean you'll have symptoms. No baldness in my genes, thankfully. So it's a toss-up for the kids since my husband has been bald most of his life. (It's a myth that baldness is only passed down from the mother's side, it actually can come from both parents.) One gene showed I am more likely to have alcohol sensitivity and less likely to have caffeine-related anxiety. Yay for coffee! My Lifestyle Confirmations Another reason I was glad I went through with all of this is that I got so many confirmations about things I'd been struggling with, as well as good lifestyle choices I've made. For example, in the gene associated with chronic fatigue, my results showed:"Based on the variants we looked at, your TPH2 gene makes you somewhat more likely to have elevated levels of fatigue. Getting adequate exercise, sun exposure, and iron may help."Over the years people have disputed my belief that getting in the sunlight was doing me more good than harm - especially considering skin cancer. Yet, I've practiced moderate and safe sun exposure for most of my life and it has helped me tremendously. I have a gene variant that can cause me to have lower levels of Vitamin D. Vitamin D is actually a hormone that your body makes which requires the sun, although you can supplement) and the recommendation time and time again was to get sun exposure (safely.) Based on the variants we looked at, your IL4 gene is moderately associated with allergies in the presence of vitamin D deficiency.  Sunlight, a Mediterranean diet, and probiotic supplements may help.The sun is the best source of vitamin D. Sun exposure may reduce fatigue by increasing the production of tryptophan hydroxylase 2.Based on the variants we looked at, your GC gene is associated with slightly lower vitamin D levels.  Get more sunlight, consume vitamin D-rich foods, and follow other personalized recommendations to reduce the impact of your genes.Based on the variants we looked at, your NPAS2 gene is significantly associated with poorer adaptation to changes in your eating schedule in comparison to other variants.  Keeping to a strict meal schedule may help.Based on the variants we looked at, your COMT gene is associated with increased risk of anxiety disorders. Cognitive-behavioral therapy, reducing stress, meditation, and sufficient folate intake can help. Changes I've made after Genetic Testing at Home: prioritize exercise over everything else (including housework, and website work, and urgent things.)transitioning towards a more Mediterranean Diet. Interestingly, we were using Milk Street Tuesday Nights Mediterranean cookbook in the Online Cookbook club during the time I received my results.stopped fasting in the morning and started eating a protein heavy breakfast and then I fast earlier in the evenings.started LLLT (low-level light therapy) using MitoRed Light Therapy in addition to my sauna added the supplement PQQ (pyrroloquinoline quinone) to help lower inflammation and improve mitochondria function.due to the mthfr report, I look for Folate in products and supplements instead of Folic Acid.supplement to improve cognitive function and eliminate brain fog (my mom also does this!) These aren't recommendations for you, but personal changes I've made based on the results of genetic testing. As I said, there is no way I could share all or even most of the results, and MY results don’t matter to you, but your results would! Using screening tests could help you uncover more information about why you struggle in certain areas or even a genetic disorder that could be corrected with lifestyle changes. Healthy Habits I Already Practiced Before Genetic Testing At Home A few more recommended habits that I already practiced include: Going to bed and waking up at the same time every dayBlocking out blue light at nightSeeking out sunlight exposure early in the morningExercising around the same time, each day you do it (have to do it early or I lose motivation and get tired)Eating organic whole foods and avoiding junk food, fast food, and soda. Why Family History, Genetic Conditions and Healthy Habits Matter Knowing whether or not I have inherited gene mutations has been one of the benefits of genetic testing. Your body was designed to "self heal" and stay healthy. Inside of your body, 30-40 trillion cells work 'round the clock to keep your body in balance. Believe it or not, if you pay attention to the signals your amazing body sends, you can avoid many common illnesses and diseases. So what are these signs? Insomnia, Sleep Apnea, or anything else less than a good night of sleep. Inflammation - Your body is trying to fix something.Heart Rate Variability - an overall indicator of health, particularly cardiovascular health. (I use hardware to monitor my HRV, my chiropractor also does health assessments on our entire family to give us feedback on HRV.)Weight Changes - thyroid or hormone issues and other causes.Digestion disturbances (constipation, diarrhea, bloating, gas), Leaky Gut, Rebecca Huff Genetic Testing at Home Using Self Decode and Lab Test Analyzer for Wellness Reports full 20:33 https://www.thatorganicmom.com/bad-day/ Tue, 19 Jul 2022 13:55:19 +0000 https://www.thatorganicmom.com/?p=14028 If you're wondering how to turn around a bad day, keep reading. I've used the following strategies so many times to rescue what I think will be a terrible day. You know what kind of day I'm talking about... You wake up and head to the kitchen to make your coffee and realize you're out and forgot to replenish your supply. So, you shuffle off to take a shower hoping to leave the house early enough to grab a cup on your way to work. Later, you realize in your haste and caffeine-free state, you left the files you needed on the kitchen table. To top it off, you end up working through morning break and by lunch, you're fully engulfed in a BAD day. We've all had them; those days that start to spiral out of control, and one thing after another goes wrong. It often seems as if nothing is going right and it becomes harder to move forward. Today, I'm sharing some powerful strategies you can use to turn around a bad day. Use one or all of them the next time you want to rescue a day that makes you want to say bad words. Validate your own feelings First, let's call a spade a spade. "Well, this is starting to feel like a bad day." Acknowledge whatever feeling you are having but be gentle with yourself; treat yourself the way you would treat a friend who was having a bad day. "But I think I can turn it around with a little effort." Take a Deep Breath and analyze what you’re really feeling. If you can put a name on it you may be able to better understand how to turn things around. Negative emotions that contribute to a bad day can stem from something completely unrelated to what is currently in front of you. Label it Could stress, anxiety, or frustration be at the heart of the issue? If so, label it as such. "I'm so frustrated with my client for rejecting my proposal, now I have to start all over again." Attaching a label in this way can help you to feel less frustrated, angry, or anxious. If your work life is causing stress hormones to skyrocket you might be wondering if the trade off is worth compromising your well-being. Could you lower your stress levels by a change in career? Sometimes we simply wake up on the wrong side of the bed and aren’t sure why we are experiencing a very bad day. Go on a walk to ruminate and see if you can label the root cause or figure out how you got started off on the wrong foot. Take Action/Change location. How about taking a break to change your environment. A change of scenery can often alter our perspective on things. If you are at home having a bad day, try running an errand, a quick trip to the post office, or just to fill your car with gas.  At work? Try going to the break-room, walk around your office, or grab a healthy snack. If you work from home, try packing up your laptop and heading to a juice bar or coffee shop where you can access free wifi. Just do something to change your environment. Do something/anything Start something, anything, but preferably something you can complete in half an hour or less. Some suggestions would be: answer an emailfile some papersclean the kitchensort one drawer and organize itclean off your desklisten to a chapter of an audiobookdo a quick workout Speaking of workouts... Exercise Exercising can put you in a better mood quickly, especially if you are outside. Any kind of movement you enjoy will work. Just don’t force yourself to do a type of exercise you hate. That could backfire. Consistent exercise is good for your mental health and can help with stress management. So work in a bit of movement every day and you’ll be one step closer to having a good day. Besides, Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't.Elle Woods The Right Music Can Reverse a Bad Day Turn on an upbeat and cheerful playlist. If you don't have one, make one. Listen to your favorite song on repeat if you have to. Try Gene Kelly’s “Singing in the Rain.” “From where I stand the sun is shining all over the place!” Doesn’t have to be a song that makes other people happy, but it couldn’t hurt to ask for recommendations. Recently, I asked for song suggestions. Before long, I had an excellent, uplifting playlist full of songs that made me feel good about life. Change of activity/change of pace Sometimes our lousy day is connected to a project we are working on, or we are just getting bogged down in the monotony of our work. When this is the case, try putting your current activity on pause and begin something different. Set a timer if you must, spend 15 minutes on the new activity and then get back to the project you were working on. Changing your usual routine can often stop a bad day in its tracks. Just try something different; something new. Switch things up a bit and see if it can help reverse a day going in the wrong direction. At work, if you usually are sitting, try standing up. Go on a hike if you typically work out indoors. Sometimes you can rescue the rest of the day by a simple change of plans. Stop Trying So Hard Consider the “law of reversed effort” which is the phenomenon that when we chase something or someone it moves away from us, but when we leave it alone it comes to us. If you firmly believe in hard work and trying, this may seem counterproductive. Hard work = results, right? In some cases, taking a break or resting can contribute to accomplishment. Proficiency and the results of proficiency come only to those who have learned the paradoxical art of doing and not doing, or combining relaxation with activity, of letting go as a person in order that the immanent and transcendent unknown quantity may take hold. Aldous Huxley When I’m trying hard to get work done but run into one road block after another I try this tactic. In a recent case, it was evident I wasn’t going to be able to work on a project, so I took my son up on his offer to play Minecraft. It’s hard to have negative energy when you’re playing a game with someone who is enjoying your company so much. Keep this in mind next time you’re trying so hard. Trying too hard often backfires. When we focus too much on achieving happiness, we often repel the very thing we’re looking for. (This is evident in other areas like “trying to sleep” or “trying to enjoy yourself.” The more you fixate on it, the less chance you may achieve it.) Fuel your brain Eat a snack that is good for your brain. Purposely choosing a healthy snack will derail any tendencies to self-medicate with food. Great suggestions can be found in the book: Happiness Diet. Believe it or not, food can be closely related to your emotional state. Here are 20 Foods that can put you in a bad mood. LOL to turn around a bad day That's right, laugh out loud. Don't feel like laughing? So what! Just start doing it. If you need some help, create a haha board on Pinterest with funny memes. Watch a sitcom. Ask Alexa to tell you a joke. Listen to a stand-up comedy routine or funny podcast. Do whatever it takes to make yourself giggle. Send your inner mean girl to Charm School Be nice to yourself! Even more important, learn to shut down your inner mean girl. If necessary, you can send that inner mean girl to Charm School. Maybe she needs to learn to be more charming and less judgmental. To reset a day that is starting to go downhill, avoid engaging in self-critiquing and negative thinking. Take it easy and try not to judge yourself unfairly. Shop now Avoid Social Media In most cases social media doesn’t contribute to emotional well being. You’re better off to avoid looking at social media if you’re already having a bad day. You’ll be better off making a phone call to a loved one instead. Call someone who cares. Find someone who cares about you, call them (don't text) and chat it up. If you can do something together outside, that's even better. Sometimes it helps to vent about what's gone wrong in your day to someone you trust; however, avoid people who tend to "pile on" as that may fuel the fire of the bad day. Want to turn around a bad day? Be a hero! Seal the deal by performing a random act of kindness towards someone else. Pick up lunch for a coworker, put money in someone else's expired parking meter, pay it forward in whatever way you can. When you "prove" to yourself that you can help someone else to have a great day you'll realize that you can also do that for yourself. Practice Gratitude Write down 1-5 things you are thankful for and think about how great they are. Get in the habit of acknowledging things that are good in your life and becoming genuinely appreciative of them. Hack your brain On the philosophical side, there is no such thing as a "bad day" only our perception and expectations of how days should go. When things are not going according to your plans, don't just accept that the whole day is going to be "bad," or you could be creating a self-fulfilling prophecy. In other words, if you expect bad things to happen, you are more susceptible to having bad things happen to you! Below you'll find an older video that has some perspective on how to turn around a bad day. https://www.youtube.com/watch?v=jGVsyAc0kxc Read more about the "law of reversed effort" and see if you're inadvertently repelling what you're trying to achieve. Rebecca Huff full 20:08 https://www.thatorganicmom.com/coffee-benefits-health/ Mon, 11 Jul 2022 12:24:00 +0000 https://www.thatorganicmom.com/?p=4076 Who doesn't love drinking coffee? I grew up making a cup for my Dad and I knew exactly how he liked it. My coffee buds (thats the taste buds reserved for coffee) have evolved over the years. I think I started out putting copious amounts of sugar in mine but that didn't last too long. For the most part, I've enjoyed my coffee pretty creamy. A morning without coffee is like sleep. I'm sharing my love for coffee today. In addition to its many energy boosting benefits, there are a multitude of health related ones. Keep reading. If you are like me, you enjoy drinking coffee every morning. Perhaps, you don't even think about why you drink coffee anymore. Let me remind you. Coffee Benefits for Health We drink that daily cup of Joe for its unique health benefits and because it tastes so good. Okay, that's the last time I'll call it a cup of Joe, I promise! So what about a cup of coffee that gets our day started on the right foot? The morning cup of coffee has an exhilaration about it which the cheering influence of the afternoon or evening cup of tea cannot be expected to reproduce.Oliver Wendell Holmes Sr. The answer can vary depending on the coffee beans, the roast, and what you put in it. You may get conflicting information regarding whether or not drinking coffee has health benefits. Have no fear; I'm not about to suggest you reduce your coffee intake. I am all for drinking coffee daily. Especially if you choose a coffee free of mycotoxins and other impurities, you'll want to drink just the right amount to get the health benefits, so you don't end up with negative side effects. You may feel jittery or experience an increase in heart rate from having too much caffeine. When it comes to caffeine, a light roast bean contains virtually the same amount as a dark roast bean. For years, I believed the myth that light roast had more because less was burned off in the roasting process. However, darker roasted beans weigh less and are slightly larger. So the only way to be sure to get the same amount of caffeine cup per cup is to go by weight, not volume. Now, let's look at the research-backed benefits of drinking coffee. But before we move on, you can try Purity Coffee at 10% off with coupon code TOM10. Enjoy! Scientifically Proven Health Benefits of Coffee Yes, coffee has scientifically proven health benefits. While researching this article, I came across so many studies that I found it impossible to read even a fraction of them. I've limited the list of benefits to the ones with the most research. But note that there are still more health benefits from drinking coffee than are listed in this article. My top five favorite health benefits of drinking coffee are: Drinking coffee can help you live longer.Lowers the risk of cardiovascular diseaseIt May help lower the risk of metabolic syndrome and slow weight gain (Referring to black coffee, not drinks with added sugar, etc.)The antioxidants in coffee may help you live a longer, healthier life.Coffee consumption puts you in a better mood.  Coffee is the number one diet source of antioxidants in many countries including the United States, Italy, Spain, and Norway. Other Potential Health Benefits of Coffee Consumption Besides the fantastic energy boost, coffee has many other potential health benefits you'll want to consider. Lowered Risk of Cardiovascular Disease An increased coffee intake was associated with a significantly decreased risk of heart failure. Studies showed that people who drink three to five cups of coffee daily had a lower risk of heart disease than those who drink no coffee or more than five cups per day. Coffee consumption was consistently associated with a lower risk of mortality from all causes of cardiovascular disease, coronary heart disease, and stroke in a non-linear relation, with summary estimates indicating the most significant reduction in relative risk at three cups a day. 1 One study showed that drinking seven cups of coffee lowered blood pressure by 9%, with an additional 1% decrease per cup beyond seven. (18) What Do Antioxidants Do and Why Drinking Coffee Can Help You Live Longer Coffee is the number one dietary source of antioxidants in many countries, including the United States, Italy, Spain, and Norway. Phytochemicals are demonstrated to have antioxidant abilities not only in lab tests but also in human studies. "Most human studies show a similar reduction in cancer risk when looking at both regular and decaf coffee. [Researchers and health officials]" observed a strong inverse association between coffee consumption and risk of lethal prostate cancer. The association appears to be related to non-caffeine components of coffee." (21) There are thousands of phytochemicals found in coffee. One polyphenol, Chlorogenic Acid, has been shown to help with insulin sensitivity. Chlorogenic Acid may even help protect nerve cells from damaging stress. 5  This phytochemical gets converted to ferulic Acid and helps improve glutathione levels, lowering inflammation and the risk for metabolic syndrome and weight gain. 6 Longevity Benefits Coffee is one of the top 6 foods highest in antioxidants on a per-serving basis. The antioxidant activity of coffee varies according to the degree of roasting. The "Takayama study," by Michiyo Yamakawa and others, tracked over 31,500 people for more than 14 years. The results showed that even one cup of coffee was associated with a 16% lower risk of all-cause mortality and mortality from cardiovascular, infectious, and digestive diseases. Subjects who drank 2-3 cups of coffee a day showed the highest results at 19% lower risk. It doesn't have to be caffeinated coffee, either. This same study shows that decaffeinated coffee provides all the antioxidant benefits of regular coffee. Although to avoid other risks, you'll want to choose organic coffee, decaffeinated with a chemical-free natural water process that removes 99.9% of caffeine and retains high antioxidant and anti-inflammatory properties. I choose decaf when I want to drink coffee after dinner or with a dessert. Purity Calm, for example, uses the Swiss Water Process to decaffeinate the coffee. Calm comes in at around 1.4 mg of caffeine per mug (made with 15 grams of ground coffee.) All decaf has a small amount of caffeine content, but it is minimal. Regular and decaffeinated coffee lower the risk of endometrial and liver cancer. 14 Further, coffee appears to protect against liver disease. (20) Lowers the Risk of Type 2 Diabetes Consuming caffeine can increase blood sugar in the short term. However, long-term studies have shown habitual coffee drinkers have a lower risk of acquiring type 2 diabetes. 16 Over and over, studies have shown that drinking coffee can make a life-changing difference in diabetes risk. A study published by the American Diabetes Association shows a striking (60%) reduction in the risk of incident type 2 diabetes in coffee drinkers. A significantly reduced risk of diabetes among coffee drinkers is consistent with other recent cohort studies. 15 May Lower The Risk Of Parkinson's Disease In one study, caffeine consumption was significantly associated with a lower risk of developing Parkinson's disease. (19) It may also reduce symptoms in those diagnosed with Parkinson's Disease. Improved Mood and Reduced Instances of Depression and Suicide Among the many reported central nervous system effects of long-term caffeine use is improvement in mood. The mood-boosting benefits are likely due to the improved delivery of dopamine. A Prospective Study of Coffee Drinking and Suicide in Women suggests that coffee intake may lower the risk of suicide in women. More trials and studies would help confirm this prospective study. 3 Drinking coffee may contribute to a better mood due to the magnesium content. According to the USDA Nutrient Database, 8 oz of brewed coffee provides 7 mg of magnesium, and 1 oz of espresso offers 24 mg of magnesium. Lowers the Risk of Alzheimer's Disease Drinking three to five cups of coffee per day has been found to lower the risk of Alzheimer's disease by 65%. Many studies show the risk of Alzheimer's disease is lower in those who regularly consume caffeine-containing coffee than in those who do not drink it. 10,11,12,13 Increased Energy Levels You may drink coffee because it improves your energy levels. Many people find this to be true, and it has been scientifically proven. Your liver breaks down the caffeine in coffee into three compounds that attach themselves to proteins that would typically receive adenosine (the chemical that makes you drowsy.) This diversion continues to take effect for about an hour after consumption. Still, it can remain in effect for up to six hours. That's why it can disrupt sleep if you have too much caffeine in the evening. If you experience insomnia, try restricting your caffeine consumption to mornings only. (Including other non-coffee forms of caffeine, such as colas, energy drinks, gum, etc.) Warnings About Coffee and Who Should Limit Caffeine Consumption Pregnant women should consider limiting caffeine as it" crosses the human placenta, rapidly reaching a similar concentration in the fetus and mother." Research has shown that too much coffee can put a pregnancy at risk. Caffeine intake for women who plan to become pregnant and for women during gestation should not exceed 300 mg/day. 4 For Those Who Can't Drink coffee You may have had a bad experience with coffee in the past that left you with the feeling that coffee isn't for you. Perhaps you love how it tastes but stopped drinking it because it didn't love you back? Some people experience stomach upset or acid reflux. First, are you adding sweeteners or syrups to the coffee that could be the culprit? If you add dairy, could it be related? Rebecca Huff full 19:31 https://www.thatorganicmom.com/skip-the-toxic-diet-culture-and-still-lose-weight/ Wed, 06 Jul 2022 15:40:57 +0000 https://www.thatorganicmom.com/?p=27332 Ceri Yates shares how she tried and then ditched the toxic diet culture before finding her own way to successful, sustainable weight loss. You'll love her story in this episode of A Healthy Bite. (The podcast player is located at the bottom of this post; you can also listen on iTunes or Spotify!) Ceri shares a glimpse of what it was like to dip her toes into a multi-level marketing weight loss company after seeing a friend’s post on social media. However, she quickly realized it was more about sales and making money than her health. The MLM, it seemed, was also part of the toxic diet culture of which she wanted no part. Body Positivity To begin with, Ceri was comfortable with accepting her own body; however, she wanted the stamina and energy to keep up with her loved ones. She also wanted to avoid some of the health issues that had been plaguing her for years when she ate dairy and wheat. Ceri's before and after photos from losing 80 pounds without participating in toxic diet culture. Because Ceri was focused on wellness for herself and her family, she prepared meals at home with organic vegetables and even grew some of her own food in her backyard garden. Ceri shares the four things she believes helped her improve her physical health by reducing her body weight. Her weight loss eliminated the stress that had been put on her feet and allowed her to experience a heightened sense of well-being. Ceri doesn’t buy into diet fads or fat-shaming; not before nor after her weight loss. She simply felt the pain that many of us do when walking around in larger bodies. In spite of some already good eating habits, Ceri still struggled with weight gain. She believed she was already making some good choices and continued those when she implemented her new diet. Sleeping 7-8 hours each night.Moving her body. Ceri enjoys hiking and stays active with her kids.Getting out in the sunshine.Avoiding sugar, dairy, and gluten because they are inflammatory and cause her skin to flare up, as well as other symptoms that indicated she had an intolerance. The Modifications Ceri made to her already healthy food choices Mental Shift - Ceri says she quit making excuses and that was the most important thing for her.Anchor Meals in Protein - ”Protein is an essential component of a healthy diet and is a focus of research programs seeking to optimize health at all stages of life. The focus on protein as a nutrient often centers on its thermogenic and satiating effect, and when included as part of a healthy diet, its potential to preserve lean body mass.” 1Drink Water - Staying hydrated and reaching for water instead of beverages with calories, especially alcohol. Ceri is a fan of beer and still drinks the occasional craft beer, however, she drastically reduced her alcohol intake.Eat within the first hour of waking - Choose a high-quality shake or another easy protein source then continue to eat protein-forward meals when hungry. Why The Diet Culture is Toxic Food rules that are restrictive may lead to binge eating and other harmful behaviors. Toxic Diet culture may trigger overwhelming feelings of shame, guilt, embarrassment, and fear. Meanwhile, it glorifies weight loss and dieting to the point that you may feel like a failure if you can’t adhere to its strict rules. What do you consider diet culture? The National Eating Disorders Association Health suggests that diet culture is a set of beliefs encouraging views that being skinny is ideal and that fat is bad. Health at Every Size (HAES) challenges the value of promoting weight loss and dieting behavior and argues for a shift in focus to weight-neutral outcomes. 2 The toxic diet culture can have a negative impact on self-esteem. In some cases, it can lead to disordered eating or eating disorders. Disordered eating may include a heightened focus on appearance, insecurities surrounding the number on the scale, and skipping meals. Bulimia and anorexia are eating disorders. Some examples of toxic diet culture include: following a restrictive diet with the goal of losing weighteliminating an entire food group for weight loss purposesobsessive calorie countingfeeling guilty for eatingover-exercising to burn caloriesfeeling that you need to look a certain way to be accepted in societyextreme long-term restriction of food groupsfat-shamingtaking laxatives or other quick-fix weight loss aids Finding the balance with intuitive eating Does diet culture make you feel like you have to be thin? Absolutely. Diet culture glorifies thinness and exacerbates fatphobia. Healthcare providers may even participate in toxic diet culture by infusing weight stigma into medical care. So, rather than getting the evidence-based intervention that a thin person with the same health condition would get, obese people get diet recommendations. Research shows many of these recommendations are unlikely to lead to sustainable weight loss. Yes, many doctors, dietitians, and nutritionists discriminate against people with obesity. Unfortunately, the medical industry is rife with toxic diet culture practices. The best diet cannot be found in the type of yo-yo dieting many of us are used to seeing with drastic results. Although a lot of people, influencers included, follow these restrictive diets, they may not show the negative health outcomes that come as a result. As I mentioned in a previous post about what causes weight gain, I believe the best way to eliminate toxic diet culture is to stop "diet talk" altogether. You can experience intentional weight loss with non-diet methods. In fact, these non-diet methods include eating for health, not for weight loss. This is part of common sense self-care; walking daily, other types of movement, eating plenty of vegetables and leafy greens, drinking the appropriate amount of water. Monitoring BMI or other markers with the help of your health care provider. Anti-Diet You want to be the healthiest version of yourself that you can be no matter what body size. Finding the balance means good mental health and a positive body image. We are all unique in our body types but the diet industry would like us to believe that is untrue. Carbs are not the enemy and keto isn’t for everyone. Food doesn’t fix everything; whether you are adding or subtracting, food intake isn’t the only issue when it comes to changing our eating habits. If you’re self-medicating with food, it’s your lifestyle that needs changing, not your diet. Practice self-love by learning to cope with emotions without using food. If, like Ceri, you choose to work on your relationship with food and get real about what is causing you to be unhappy with your body size, seek a registered dietitian who will help you get to the root of your unique challenge. It may not have anything to do with food at all. Ceri's Tips Mental Shift is most importantAnchor every meal in proteinEat within the first hour of wakingDrink enough water for your bodyPractice good sleep hygiene until you're getting around 8 hours of sleep per nightMove your body dailyAvoid food triggers and allergens (these tend to be different based on individual needs Rebecca Huff full 37:52 https://www.thatorganicmom.com/what-causes-weight-gain/ Thu, 05 May 2022 21:39:44 +0000 https://www.thatorganicmom.com/?p=26581 If you are medically overweight, like 39% of the world’s population, you might be asking yourself, “what causes weight gain?” You may be here because you’re trying to lose weight. More than half of Americans are currently attempting to lose weight on any given day of the year. (1) Ask most doctors what causes weight gain or the inability to lose weight and you’ll likely hear that the number of calories you consume exceeds the number you burn. Not as commonly, you may hear about other possible causes such as too much of the stress hormone cortisol. Though conventional medical advice often associates weight gain with overeating, lack of physical activity, too much snacking, and other “mistakes” on your part. You may even experience bias from your physician. (Do a search for “are doctors biased against overweight and obese patients” to see for yourself.) One of the primary reasons for weight gain is diet culture. "You Must Be Doing Something Wrong" Recently, I went to an orthopedic doctor because I’d been having some pain in my left foot. We met for the first time after an x-ray. She made her diagnosis within the first 3-5 minutes of being in the room. The conclusion was that I had a simple case of nerve entrapment. The doctor wanted to give me a steroid shot, but I declined and explained that I just wanted to know what was causing the pain. With this information, I could start working on whatever was going on. In addition, expressed concern that my gradual weight gain since my early forties might be a contributing factor to my foot pain. This brings me to the topic of this post. At the end of a visit that lasted all of 7 minutes tops most of which we spent talking about my foot, she had sized me up. The tall, thin, elderly female doctor explained that my weight gain wasn’t normal. She further elaborated that there had to be something I was “doing wrong” if I’d been steadily gaining weight. Either I was eating too much, not the right thing, or more than the energy I was using up. Is it really that simple? No. Overweight and obesity are complex issues and are rarely as simple and straightforward as this particular doctor suggests. Just because you're overweight doesn't mean you're doing something wrong. What causes weight gain? Some studies indicate that overweight and obesity may have plenty to do with our genetics. Gene variants studied show women with certain alleles have more fat mass and a lowered ability to burn it off. Genetics and Body Weight Conflicting studies from around the world make it hard to say for sure if there is a correlation between single nucleotide polymorphisms (SNPs) and obesity. Your body may do better on certain types of diets due to your genes. You can find out using SelfDecode. Though we do know that hormones play a major role in weight issues. Leptin and Ghrelin are worth studying if you struggle to lose weight. Read “it’s not your fault you are overweight.” You may notice you gain weight like your parents or grandparents, as I do. My maternal grandmother, who I have no doubt had undiagnosed blood sugar issues, gained weight in her arms and around the middle. (She didn’t like to go to the doctor, but had all the symptoms of blood sugar imbalances.) Like my grandma, the weight I gain tends to accumulate in my arms as well. Unlike my grandmother, I have enviable A1C results. (A1C is a simple blood test that measures your average blood sugar levels over the past 3 months. It is a more accurate measurement of true blood sugar levels than daily glucose testing, which I also do 2-3 times per month.) Another reason for frustration with the orthopedic doctor’s suggestion; she doesn’t know anything else about my health. Her assessment was based on my foot x-ray and my appearance. I’m overweight. Does Metabolism Slow As We Age? A new study implies previously accepted theory on weight gain with age may be incorrect. The study proposes metabolism does not slow down as we age; at least not until we’re over 60. It’s a bit hard for me to believe the old theory that metabolism slows and weight gain as we age is inevitable is outdated and wrong. When I was a teenager through my twenties and even into my thirties, I was in the “healthy” weight range according to my BMI. During my teens and twenties, in the ’80s and ‘90s, I ate a Standard American Diet. What I mean by that is that I ate an occasional fast food meal or soda, added sugar to my coffee, and kept processed foods in my pantry. I ate ice cream when I wanted to and cake too. Yet I stayed in the “healthy” range. During my late 30s and throughout my 40s my diet changed for the better as I studied dietitian courses. Now, at 50, I eat predominantly whole foods, rarely ever eat out, and never at fast-food restaurants. I gave up soda in 2003 at the age of 32. Around that time I quit sugar, white flour, and fast food. My diet improved. Yet, after a decade of eating healthily, the extra pounds came on each year. I’d mentioned my weight to the orthopedic doctor only to find out if it could be related to the nerve entrapment. Yet her response was to tell me that I was doing something wrong and that my weight gain is the result. It was disheartening, yet deep down I believed her. Most of us tend to believe our weight gain is all our fault, even if we are doing the best we can. I sat there blaming myself, all while knowing my primary doctor who I’ve seen for over 10 years says most people tend to gain weight as they age and it’s hard to lose and keep it off. Especially during menopause. Overweight and Obesity are Getting Worse, Not Better In 2022, more people have excess weight than ever before. The number of people who are considered obese has tripled since 1975. (2) The U.S. adult obesity rate stands at 42.4 percent, the first time the national rate has passed the 40 percent mark, and further evidence of the country’s obesity crisis. (3) According to a Gallup poll, nearly half of America’s overweight people don’t realize they’re overweight. In broaching a discussion of excess body fat and its associated health complications practitioners are encouraged to avoid using undesirable terms -- such as “obesity” or “fatness.” Use of such terms may offend or distress some patients and prevent them from continuing to discuss their weight. We encourage health care providers to use patient-friendly terms, such as “weight,” “weight problem,” or “BMI,” when broaching the topic of weight with their obese patients. (4) Epidemiologists conclude most of us will gain 1 to 2 pounds a year from early adulthood through middle age. Although newer studies suggest that metabolism doesn’t slow as we age as previously believed.' Energy Intake vs. Energy Expenditure New information is challenging what has been believed about calories in vs. calories out. Some scientists now believe that overeating isn't the primary cause of obesity. If you're a person who "eats right and exercises" and still doesn't lose weight, you might find this information valuable. (If this is you, listen to the podcast at the top of this post, or watch the video linked at the bottom.) Adoption of the carbohydrate-insulin model over the energy-balance model has radical implications for weight management and obesity treatment. Rather than urge people to eat less, a strategy which usually doesn't work in the long run, the carbohydrate-insulin model suggests another path that focuses more on what we eat.  Your Basal Metabolic Rate can change and does depend on a variety of factors. So while calories in vs. calories out is a factor, there are variables. These include gender, genes, medications, fat tissue, lean tissue, body size, illness, and more. BMI really shouldn’t be considered the gold standard for measuring a healthy weight. Body Mass Index doesn’t take into account a person’s body fat versus muscle (lean tissue) content. Although the NIH and CDC still promote BMI as a fairly reliable indicator of healthy weight, overweight, and obesity. The Waist to height ratio is a better predictor of heart disease and diabetes risk than BMI, according to new research presented at a scientific meeting recently. For example, if you are 65” tall your waist circumference should be below 32.5” measuring mid-way between the lower rib and the iliac crest. WHtR (waist to height ratio) is better at predicting risks of cardiovascular disease and diabetes, and of overall mortality according to the World Health Organization. Surprising causes of weight gain Yes, it is true that a sedentary lifestyle and too much food can cause weight gain. But what if you’re eating a healthy diet, staying active, and still gaining weight? Surprisingly, eating too little can slow down your metabolism and trick your body into thinking it’s in starvation mode. Food quality and quantity both matter. Also, eating too fast and not chewing thoroughly can also be contributing factors. It’s worth exploring with lab work. Your doctor can order tests to check for endocrine disorders. Excess cortisol, thyroid disorder, or other hormone imbalances should be ruled out before you blame yourself. Mineral imbalances can cause water retention which may make you look and feel puffy. Too much salt, not enough magnesium, or dehydration may be the culprits. In addition may gain weight due to other health conditions such as PCOS, congestive heart failure, or type 2 diabetes. Lack of sleep not only impacts your well-being but can also lead to extra pounds. Insufficient sleep can cause you to turn to junk food when you’re overly tired and moody. In addition to flat out missing sleep, using devices with blue light before bedtime can mess with your circadian rhythm and lead to poor sleep which contributes to weight gain. Practicing good sleep hygiene contributes to a healthy metabolism. Rebecca Huff full 10:31 https://www.thatorganicmom.com/cooking-hobby/ Mon, 08 Nov 2021 14:17:00 +0000 https://www.thatorganicmom.com/?p=26203 The podcast episode above is about how to have an online (or in-person) cookbook club. The article below will explain why cooking as a hobby will contribute to better health. At least it has for my family and I believe it will for you, too. The transcripts for the podcast episode are also at the bottom of this post. Just wanted to point out that it is different content that goes together, so explore both. In addition, I hope you'll join and cook along with us in A Tasty Bite - my small online group, but even if you don't, I still hope you consider cooking as a hobby. Leaving Home without Cooking Skills At age nineteen, when I rented my very first place and became responsible for preparing my own meals, I soon realized my cooking skills were lacking. At that time if you wanted to learn to do something you either found someone who knew, went to school, or consulted a book. I did all three! Learning from Friends and Family If you have friends or family who are skilled at cooking, ask them to let you be their sous chef. At the very least, offer to do their dishes and they'll likely let you hang around and learn. Lucky for me, I was living in Germany at the time I needed to gain cooking skills. I was surrounded by a diverse group of people. Some were my colleagues in the Air Force who were from all over the US and had wide a variety of tastes and therefore, cooking methods.  Others were my German and French friends. We rented our house from a middle-aged couple who lived in the upper portion of a huge house on a cherry farm. The entire downstairs belonged to us. The German husband made his own homemade schnapps which he encouraged us to watch and taste. While the wife turned out huge spreads of food including my favorite, Apfelkuchen. His two daughters showed me around the countryside, into France, and from them, I learned the food etiquette of Germans. From another coworker, a person of color, I learned which types of cheese will melt and which ones won't and the fact that Velveeta was not really cheese at all. She taught me how to put together simple recipes that her mom taught her and her siblings when she was a kid like a barbecue sauce that was not from a bottle. During the time I was stationed in Germany, many Germans and French civilians worked for the US Government. One of my coworkers was an older French woman from whom I learned you do not have to be a professional chef to attempt fancy French Cuisine. Another coworker's wife was Mexican American and she introduced me to spices and flavors I'd never tasted before. A Cuban boyfriend introduced me to guacamole and many other tasty foods. Learning from My First Cookbook Being on my own so far from my loved ones, I wasn't able to ask for help in the process of cooking foods I was familiar with such as biscuits and gravy. Phone calls were expensive.  Shopping at the Base Exchange, I picked up my very first cookbook. Of course, it was a simple Betty Crocker, red cover cookbook, but I learned how to cook the basics. Pot pie, meatloaf, and muffins were among those first recipes. Nothing fancy, just what I'd consider regular food. I still remember making my very first quiche. That cookbook got me hooked on cooking my own food. Still, this was before the age of tv shows about cooking were as popular as they are now.  When I returned to the states I had access to more people and new recipes from friends and family. I asked my grandma lots of questions because I considered her a great cook who always had good food on the table. My aunts and of course, my mom, were also a source of learning new skills. Then I subscribed to Taste of Home magazine and began experimenting with new foods. These meals I shared with my huge church family, since being a military town, we all needed one another and grew close over good food and fellowship. Those were the casserole days. Followed by the grilling days of long Savannah, Georgia summers. Turning Towards Healthier Cookbooks Later, I discovered the cooking section in Barnes and Noble, and well, the rest is history. That's when I started to learn the health benefits of certain foods and began to gear my cooking more towards the fruit and veg department. I transitioned through every stage of diet from raw vegan to keto.  My love of cooking and sharing a good meal has only grown stronger since then. I don't exclude food groups anymore but I do make it a goal to use whole ingredients. Why Cooking as a Hobby is the Best Hobby! My family members enjoy the fruits of my cooking hobby on a daily basis. In addition, all of my six children knew the basic cooking techniques to prepare pretty much anything by the time they were teenagers. I'd even say that all of them are good cooks.  Even my oldest son taught his best friend's mom how to shop for healthier foods and prepare meals at home instead of eating out all the time. He didn't even ask me one question, just made a list and showed her how to plan and prepare some basic meals. She and he The Culinary Arts Can Open the Door to Countries and Cultures Another thing I love about exploring the culinary arts is that eventually, you're going to start learning about other countries and what flavors are prevalent there. That leads to learning more about cultural norms in different countries. For example, if you explore Asian cuisines, you'll likely learn to use chopsticks. Most Asian cookbooks written in English have introductions and other explanatory paragraphs.  In these, you'll learn things like don't stick your chopsticks in rice, or leave them crossed on your bowl or the table. How about this one, did you know in China it's considered bad luck to flip a fish? In Germany, sodas are served without ice. You might learn these things while traveling, but you will also stumble across this information in cookbooks. Here are some other reasons cooking is the best hobby Cooking can be relaxing! Just go with the flow and don't get too fussy about techniques. You'll save money cooking your own food because eating out is almost always more expensive, meal for meal. Eating at home is healthier than eating out at restaurants. It's easier to control ingredients, so if you're on a low-carb, gluten-free, or sugar-free diet, you won't have to worry. You can have a fancy bottle of olive oil on your kitchen counter. Most restaurants don't use quality oils in cooking, instead they use industrial oils (not healthy!) Collecting kitchen gadgets is fun! Check out my favorites at the bottom of this post. You'll always have friends, they'll want to eat with you on a regular basis! If you have kids, they won't be too picky about foods because they'll have been expose to a wide variety of tastes, textures, and techniques. Tips and Notes for Starting Part of why I created an online cookbook club was to get people interested in preparing their own meals because that is healthier than eating out at restaurants. Another reason is that it is easier to maintain a healthy weight when you prepare your own food at home. Many of my friends tell me they don't enjoy cooking. When I hear this I wonder if they just have yet to have a good experience with cooking. We're all different, but we all need to eat, so I feel that even if you don't pick up cooking as a hobby, you will want to have at least a few simple cookbooks that you can use to prepare some healthy meals at home.  Explore my cookbook review section to see if something sparks your interest. Find the latest cookbook club selection here. If you want your cooking hobby to lead to health, focus on whole food cookbooks and avoid the ones that call for lots of "cream of mushroom soup" mixed with mayonnaise and sour cream, etc. Not knocking those foods, but they're not as healthy as spring vegetable soup made from greens from the local farmer's market! Get familiar with the grocery store and don't be in too much of a rush when you're shopping. Read the labels. Get to know the produce section. Don't be afraid to try new recipes. Learn to use a meat thermometer. When using a recipe, always read it from start to finish before you begin. Grilling takes practice, even though it looks easy! Want to take your Hobby Culinary Skills Pro? Find your culinary voice at The Institute of Culinary Education. The Institute of Culinary Education’s Plant-Based Culinary Arts career-training program (formerly Health-Supportive Culinary Arts) provides foundational, professional training in the techniques and art of cooking with a focus on plant-based cooking, whole foods and sustainability. f Cook With Me Video Playlist https://youtube.com/playlist?list=PLjvlC9hrVqF0xgCYqGkiL3JTWy8NZxApQ A few of my favorite kitchen gadgets These tools are ones that you don't have to have for basic cooking but they make exploring cookbooks more fun. You likely won't find these in the kitchen of someone who rarely cooks, but if you spot them in someone's kitchen, chances are they spend a good deal of time in there. Amazon Kitchen Storefront. cookbooks [00:00:00] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life. A healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff.  [00:00:16] Hey there I am so glad that you have joined me for today. Episode of a healthy bite. I am talking about something today that I am very passionate about and anyone who really knows me knows that I am an avid cookbook collector. [00:00:33] I confess I can't pass a beautiful cookbook without flipping through the pages. And usually I end up taking it home with me. The first section I had to, when I go to a bookstore is almost always the cookbook section. Rebecca Huff full 21:33 https://www.thatorganicmom.com/exercise-sitting/ Mon, 01 Nov 2021 14:11:47 +0000 https://www.thatorganicmom.com/?p=26032 Cubii Jr 1 Review: an elliptical that fits under your desk to help you exercise while you are on the computer! Are you looking for an exercise you can do while sitting? That's exactly what I was doing 8 months ago! Maybe you have a job or hobby that has you at a desk for hours on end. You might even worry about your physical wellness being impacted by how much time you spend sitting.  I know I do!  You probably already know that sitting too much isn't good for you. While I was working full-time, sitting at a desk all day, the inactivity concerned me. Even now, working for myself, I'm often at my computer writing, paying bills, scheduling appointments, etc.  In addition, my favorite hobby is knitting which I do while sitting, although I try to limit that to less than an hour per day. This had me brainstorming how to exercise while I sit. I looked at various methods of exercise you can do while sitting. Because I want to be free to use my hands it would have to be a lower body workout, so no arm circles, or lifting dumbbells while sitting. We all want to stay healthy My mom watches television while riding a stationary bike. You know that is a great way to keep from being a couch potato! Especially if you love to binge-watch drama series. Although my mom was on to something, a big stationary bike wasn't an option for me. Mainly because I didn't want a huge piece of exercise equipment in my living room. Plus, I needed to be able to use it at my desk as well as in the living room where I knit each night. Building on her idea, I started searching for a pedaling machine that would fit under my desk or in front of a chair. I got some mixed feedback when I asked around. Still, I decided to try the Cubii Jr 1. because I was determined to increase my heart rate while I knit or work on my computer. Standing to work at my computer might be better than sitting, but it isn't cardio! https://www.youtube.com/watch?v=Wtqw4C87Skg&t=23s Standing Desk vs. Exercise While Sitting Both my husband and I believe in and each of us has stand-up desks. My husband started using a stand-up desk back in 2016. Some of his coworkers even joined him.  However, standing in one spot for long periods of time has drawbacks. Using a stand-up desk for hours every day may lead to swollen ankles or even varicose veins. Standing at a desk can also lead to back pain unless you maintain good posture. Many people hunch their upper back at a stand-up desk because they're trying to type or aren't close enough to the computer monitor.  So if you use a stand-up desk, make sure to keep your back straight and practice good posture to prevent pain. Still, standing is not exercising.  When I stand at my desk I'd try to do calf raises but not many because moving up and down while looking at a computer monitor wasn't ideal. Exercise you can do while sitting at a computer Using the pedal exerciser, I am working on several muscle groups including my glutes, calves, hamstrings, quadriceps, and even my hip flexors. Not bad for such a small workout machine. Cycling, while I'm working on my computer, allows my upper body to remain stable while my lower body pedals away! Surprisingly, I'm even coordinated enough to pedal while knitting.  On a side note, when trying to find ideas for exercising while knitting I discovered that many people walk and knit at the same time! Crazy, right? I haven't tried that one yet. Because the Cubii Jr 1 is portable, with a compact design, and has a built-in handle, I'm able to easily move it from my workspace to my living room. This functionality allows me to work out wherever I happen to be sitting. I store it under my desk when I'm not using the machine. The Solution: Exercise You Can Do While Sitting Cubii Jr. 1 exercise machine allows you to practice healthy habits while you sit. I was curious if the Cubii would get my heart rate during a knitting workout.  It's practically noiseless, so if you're on a Zoom call or just trying to enjoy the peace and quiet, you won't be disturbed. The elliptical has an LCD monitor that shows your progress so you can track your calories, or distance, in Cronometer or MyFitnessPal or whatever you use. The machine came with 2 wheel stoppers that can be inserted under your desk chair wheels so your chair doesn't slide back while you're pedaling. I didn't need to use those, however, because my chair was pretty stable without them. My 45-60 Minute Workout using Cubii When I first started using my Cubii Jr 1, our Corgi was very curious! She barked at the pedals and knocked over my water bottle to get at the machine. Eventually, she lost interest and now I'm able to workout without her interference. You can see her hanging around my Cubii in this video. Levels of Resistance The cubii jr 1 has eight levels of resistance. When I am at my desk, I'll set a time for 20 minutes and start pedaling my Cubii Jr 1 on level two. After the first timer goes off, I dial it up to level four for another 10 minutes, then up to level five for another 15 minutes. At that point, I stand up and take a break from my desk by getting out of my office chair to do about 20 reps of modified jumping jacks on my rebounder. Sometimes instead of the rebounder, I'll do twelve curtsey lunges on each side.  I only do one workout like this during my workday. For example, I'll complete the above-described low-impact workout when I first start my workday. Then I might take my dog for a walk, have a cup of tea, or whatever. When I return to my desk, I might still pedal while I work, but I don't see the timers.  Simple exercises like this don't take the place of a full-body workout like the ones I do with kettlebells or a class at my gym, like Bodypump, but it does help me get in a bit more movement while I'm sitting down anyways. Exercises you can do while sitting are a good way to stay active and fit. For weight loss, a combination of cardio and weight bearing exercises will be the most effective. So how do you find the balance between sitting and standing? As I mentioned before, I do have a stand-up desk, but I don't just stand up all day working at my computer. That starts to wear on my body. I end up shifting weight from my right leg to my left leg and back again, just because it's hard to stand in one frame for so long. So I take little breaks throughout the workday, walk around, get a drink of water, etc. Sit for a while, stand for a while, pedal a bit, take a break, and a short walk. That sort of thing. It's also good for your eyes to take a break from the computer screen from time to time. Even if you have a stand-up desk, you probably wouldn't want to just stand all day. Your knees, ankles, hips, and back may start to feel stiff. It's nice to have the Cubii elliptical under the desk for the times you choose to sit down. Review of the Cubii Jr1 Under Desk Elliptical Machine My husband opened the box and put my Cubii Jr1 together in about 5 minutes! I didn't even know it had arrived and he already had it open and put together, so sorry you didn't get to see that in my video.  However, I can tell you that using the Cubii Jr1 is pretty simple and straightforward: Set the elliptical trainer wherever you want to workoutTurn the dial to select your resistance level (visible on the LCD screen as well as how many times you've pedaled in real time)Start pedaling. The Cubii Jr1 has an ergonomic design that is easy to lift and move around and comes in black with aqua blue accents. The LCD display is easy to read and reset. Although, since it is dark under my desk I have to use the flashlight on my phone to read the display monitor. Not a complaint, it just isn't lit up. A whisper-quiet workout that will not interrupt your workday or anything else you're doing. Adjustable resistance goes from levels 1-8 so you can find the home workout that's right for you.  The compact elliptical takes up much less space than a stationary exercise bike and comes with a workout mat that keeps the machine from slipping around the floor. All you'll need to put it together is a screwdriver and you're ready to burn calories while you sit!  Adding a mini elliptical to your home gym will help you get fit and stay healthy.  Wellness Platform & Community If you were so inclined, you could also use Cubii's Studio Plus to have access to live classes with personal trainers. I didn't use Studio Plus because I wanted to pedal while I'm working. However, I did browse through the variety of classes available. Join the Cubii Communitii™ to share your progress and motivate fellow striders to reach their health and wellness goals. Try Cubii Studio+, our new wellness platform that includes live and on-demand exercise classes. All workouts are taught by expert trainers who teach various class types. With classes that range from five to 30 minutes long, find the perfect workout to fit seamlessly into your schedule. Save when you purchase an annual subscription and meet the new you who loves to get fit while you sit™!Cubii Cubii products have a one-year warranty and free returns (make sure to checkout the return policy and use their form for requesting a shipping label). You can find Cubii products online or at stores near you. I give the Cubii Jr1 a 5-star rating. Can you think of another exercise you can do while sitting? I'd love to hear about your ideas. Rebecca Huff full 12:29 https://www.thatorganicmom.com/sleep-in-separate-beds/ Mon, 11 Oct 2021 10:53:00 +0000 https://www.thatorganicmom.com/?p=20453 So you've been short-changed in the sleep department due to sharing your bed? Can't remember the last time you got a good night's rest? I feel your pain! If your spouse, kids, or fur-babies are keeping you up at night, and you're wondering if it's healthy to sleep in separate beds, keep reading! A while back, I shared a podcast and post about Living Apart Together while married. That must have struck a nerve for many since I've had so many questions in my inbox! Indeed, the idea of separate beds is trending. My husband and I lived in separate apartments for almost two years. Now we are back in the same house, but we get healthy sleep, each in our own room. Our relationship is healthier now, too. Plus, I've been writing about a variety of sleep problems, the solution to poor sleep, and getting better sleep for years. One question people want to know is about sleeping in separate beds. Is it healthy? Does sleeping in separate beds help or hurt your relationship? I'll answer all your burning questions. Reasons couples may want to have Separate Bedrooms There are plenty of reasons why a married couple may choose to sleep in separate beds or even separate rooms. Here are a few I've heard of from readers... One person snores, has Sleep Apnea, or uses a CPAP machine, etc.Temperature preferences differ (room and body temps)Different sleep schedules (one is an early bird, one is a night owl)Opposite work shifts Insomniac (one partner has insomnia and therefore keeps the other awake)One partner is a light sleeperKids want to sleep with momRestless leg syndrome Different mattress preference (soft vs. firm)Using a device (TV, Smartphone, Kindle) disturbs sleep One of you may be a night owl, the other an early bird... The topic has been even more pressing for some couples during the pandemic since people are spending more time at home due to covid. When you work, eat, and sleep together day after day for a year, you really start to test the strength of a relationship. If you are feeling resentful because your significant other is the cause of your sleep deprivation you may start dreaming of your own bed! According to a recent survey, over a third of married couples say they'd rather get a good night's sleep than to continue sleeping with their partner. Does that resonate with you? Perhaps that's because sleep deprivation leads to other problems. Negative Impact of Sleep Deprivation Sleep deprivation is associated with early aging. Weight gain, lower endurance levels, and fatigue are also a result of being chronically sleep-deprived. The demand for drugs to promote sleep is ever-increasing. In the US alone more than 55 million prescriptions were written in 2014. With these prescriptions come a dreadful collection of side effects. Anxiety, stress, and depression are often present in those who experience chronic insomnia. These conditions have a significant impact on circadian rhythms which negatively affect both sleep quality and duration. ~ Getting the Restorative Sleep You Need Sleep experts suggest that a lack of sleep can lead to poor mental and physical health. So why wouldn't you want to do everything you can to eliminate sleep issues? Improve sleep quality by sleeping alone if that's what it takes. A sleep divorce could actually be good for your marriage. Is it normal for married couples to sleep in separate beds? What's normal? Nothing but a setting on your washing machine! Instead of being concerned with what is common for other people, consider what is beneficial for you. If you're worried about what other people may think, consider the fact that there are millions of other people like you, missing out on sleep because of what someone may think of them. But, if what other people do is important to you; know that it is reported that Donald Trump and his wife sleep in separate bedrooms. They aren't alone! John F. Kennedy and his wife slept in separate rooms. By the 1920s, twin beds were seen as a fashionable, modern choice. “Separate beds for every sleeper are as necessary as are separate dishes for every eater,” wrote Dr Edwin Bowers in his 1919 volume, Sleeping for Health. “They promote comfort, cleanliness, and the natural delicacy that exists among human beings.Why Did Married Couples Stop Sleeping in Twin Beds A whopping 59% of couples who started sleeping separately say they have improved sleep quality. The survey also showed that for those who had trouble sleeping together about half of the respondents reported less sex and more fighting.   More and more people are choosing to get quality sleep over sharing a bed when they are experiencing sleep disturbances. One common sleep disturbance that is on the rise, is the devices. The blue light from a smartphone can disturb your partner's sleep. What percent of married couples sleep in separate beds? According to a recent study, 75% of Americans report sleep disturbances caused by their partner. Not all of them go so far as to start sleeping separately. Only about 10 percent of married couples sleep in separate bedrooms. Around 25 percent of American couples sleep in separate beds according to a recent National Sleep Foundation. Although, my belief is that many more do but aren't willing to admit it due to the stigma of "sleeping separately" being equated with a troubled marriage. That's simply not true. People who get better sleep have a better outlook on everything, feel better, and because of that are more apt to have a better relationship. Whereas people who don't get enough sleep due to a partner keeping them awake may be irritable and after time, they may even start to feel resentment. Better to sleep separately than to have all those negative emotions, right? Updated 2022 to Add: More Couples Sleep Separately After Covid 19 Two years after the pandemic, more people report sleeping separately. Whether that is due to stress or in an attempt to mitigate viral exposure is yet unknown. Do royal couples sleep in separate beds? Have you been watching The Crown? If so, perhaps you've noticed that the Queen has a separate bedroom. When Prime Minister Margaret Thatcher and her husband visited, they were given two rooms and thought it quite odd! While the story is said to have taken many creative liberties, the idea that Queen Elizabeth and Prince Phillip sleep in separate bedrooms appears to be true. This is apparently a custom among the English upper-class. That makes sense considering a second master bedroom would be a luxury. Is sleeping in separate beds is bad? This might sound blunt, but wouldn't it be better to get a sleep divorce than to resent the person you sleep with for keeping you up all night? Just because you sleep in separate beds doesn't mean you can't have a fantastic relationship! On the contrary, sleeping in separate beds could be healing for your marriage. If you sleep better you'll feel better because you'll be well-rested.  A well-rested, happy person is much more likely to want to spend time together not sleeping than a grumpy person who only got three hours of sleep last night because someone kept them awake the rest of the night! If one of you wants to sleep separately, it is important to talk about why and how you could go about doing so without harming the relationship. Set up a routine that includes other enjoyable time together.  For example, my husband and I have coffee together every morning, then breakfast. On his days off, we watch some TV together and he will hang out in my room until I am ready to go to sleep. He then returns to his apartment and locks my door on his way out. He may spend several more hours doing things he wants to do before he goes to bed in his apartment. If your spouse is a night owl and you're an early bird, you may relate to our situation. Couples who have space could experiment with sleeping separately to see if it helps improve sleep and your relationship. As long as you both communicate your needs and wants to one another, it doesn't have to be a bad thing. When one person is opposed to sleeping in separate beds, it might be time to seek help from a professional. A marriage counselor who is well-versed in emotionally focused therapy can do wonders in a situation like this. The key is to proactively spend time together at other times if you want to sleep in separate beds. Some people assume that there must be something wrong with a relationship if they discover that partners are sleeping separately. But why? OK, human beings have sex and procreate, but whoever said they had to spend the whole night together in the same bed?”― Caroline Carr, Menopause: The Guide for Real Women Can Separate Bedrooms save a marriage? Speaking from my own personal experience I can enthusiastically say that having our own bedrooms has improved our marriage. I'm not the only one who enjoys separate beds.  I definitely benefit from it the most. My husband is able to fall back asleep within minutes if he is awakened at night. On the other hand, if something wakes me up, I'll be awake for a while. I have no problem falling asleep initially, but I tend to be a light sleeper and I wake up very early... like 430. I'm currently writing this article in the early morning hours, my most creative time of the day. He gets home from work late at night and even the sound of him showering in the master bedroom would wake me up. I hate to admit it, but if someone wakes me up a few hours into my sleep, I can be a real bitch. My husband is happy to avoid that! Not to mention, the resentment that builds up when someone causes you to lose precious sleep...well that's not good for a marriage.  My husband cares more for my well-being than anything else and it pains him to know that he may have kept me from getting a good night's sleep. I find that very endearing about him and it makes me want to show him my love even more, Rebecca Huff full 18:36 https://www.thatorganicmom.com/quit-energy-drinks/ Mon, 04 Oct 2021 16:57:56 +0000 https://www.thatorganicmom.com/?p=25678 So you want to know how to stop drinking energy drinks, and you've probably tried giving them up before without success? You are already aware of how hard it is to quit. I see and hear of young adults, and even teenagers who are consuming these beverages on a daily basis, and quite frankly, it worries me. Adolescents are reportedly the fastest-growing population of caffeine users in America. Research indicates 83 percent of teens drink caffeinated beverages regularly, and nearly 96 percent consume them occasionally. Caffeine isn’t the only substance in energy drinks that give consumers a jolt.USNews Experience Quitting Energy Drinks My husband will freely admits he had an energy drink addiction. That was before he went cold turkey on and quit energy drinks for the last time. (He discusses this in the podcast episode at the top of this post.) In this episode we are having a casual conversation about the health issues it was causing for him, how he felt, and the strategy he used to get through the caffeine withdrawal symptoms. Something we didn't talk about in the podcast episode that I will mention is that he quit drinking soda twenty years ago. I introduced him to coffee when we met and he still drinks it, but not all day for energy. He drinks a cup in the morning and a few cups during the day.  Coffee did not replace his consumption of energy drinks. In fact, he says he drinks less coffee now than when he was on energy drinks. As my husband said when I asked him, a cup of coffee does not give you the same energy levels that the stimulants in energy drinks do.  That is because energy drinks contain more than caffeine. In addition, people tend to chug energy drinks, whereas they'll sip coffee. So the caffeine delivered from a cup of coffee is incremental rather than a blast. Addictive Ingredients in Energy Drinks Anyone who has tried to stop drinking energy drinks knows they contain addictive ingredients. Although most labels will boast "green tea," "ginseng" or "B12" to give you an energy boost. That is not natural or healthy and it is akin to greenwashing on a health care level. Some may contain guarana, caffeine, creatine, ginseng, taurine, and a variety of vitamins, protein, carbohydrates, amino acids, and minerals. B vitamins are known as energy supplements and many energy drinks contain B12 and others in excessive amounts. When you overdose on most B vitamins the excess is excreted in the urine, however, it is important to note that B12 is a fat-soluble vitamin that is stored in the liver. B12 is stored in substantial amounts, mainly in the liver, until it is needed by the body. If a person stops consuming the vitamin, the body's stores of this vitamin usually take about 3 to 5 years to exhaust. Merck Some energy drink companies are quick to point out that the caffeine content in energy drinks is less than that in coffee. In most cases, that is true.  As I mentioned, energy drinks contain other harmful ingredients such as synthetic Taurine. In its natural form, Taurine is an amino acid produced by your body. It helps to regulate energy levels, your nervous system, heart beat and more. Added to energy drinks is another way to greenwash consumers. For my husband, I suggested, he'd be better off to take the amino acid L-Theanine with a cup of his coffee to improve brain fog and increase focus than to drink an energy drink. Scientific studies show this simple amino acid amplifies the benefits of coffee while reducing jitters and other side effects. Both my husband and my sons agree that L-Theanine capsules are far more beneficial than an energy drink. (They were doctor recommended to me over a decade ago.) We get ours in bulk through the link above. Read more about how L-Theanine can help with anxiety and even help you focus in school here. Health Issues from 10 Years of Energy Drinks My husband experienced weight gain, particularly belly fat, which is an indication of blood sugar imbalance.  weight gaingrowing waistlineunstable blood sugar levels (pre-diabetes or metabolic syndrome)heart palpitations, increased heart ratehigh blood pressureincreased anxiety Benefits from Giving Up Energy Drinks These benefits are from having given up energy drinks for three months, however, the weight loss came pretty quickly, within the first month of quitting. weight loss (15 pounds)stable blood sugar levels In addition, there were other odd benefits he experienced after he stopped drinking energy drinks. For one, his spice tolerance got better. When he was on energy drinks, eating a habanero pepper, or anything hotter, would give him hiccups.  Since giving up energy drinks he can eat spicy foods without a problem. Tips to Stop Drinking Energy Drinks My husband followed the strategies outlined in 14 Ways We Avoid Metabolic Syndrome which included stabilizing his blood sugar levels.  When it comes to trying to wean yourself off of energy drinks, my husband says it doesn't work. Actually, he said, "get a straw, and suck it up." He recommends going cold turkey.  However, my advice is to focus on wellness instead. If you are also drinking soft drinks and sports drinks, you may be more successful if you give up all three. You can give up soft drinks using my "Quit Soda" Guide (it is free.) Eat protein when you feel like reaching for an energy drinkSleep when you can, you probably need to catch up.Try adding in exercise. I know it sounds crazy but moderate exercise gives you energy.Replace the energy drinks with healthy alternatives such as water, unsweetened tea, kombucha, and yes, even coffee (We drink Purity Coffee - you can save 10% with coupon code TOM10 on any roast!)Try Wellness Shots instead, made with real food, they actually contribute to better health. More on Coffee Health experts everywhere are confirming the health benefits of a moderate number of cups of coffee per day. As of 2016, the USDA Dietary Guidelines Advisory Committee states that 3–5 cups of coffee were “tied to health benefits, including a reduced risk of cardiovascular disease and type 2 diabetes.” Recently, a major study published in the British Medical Journal that reviewed results from over 200 meta-studies on coffee and health demonstrated the same thing. But there is also evidence that even more coffee can increase health benefits even further. For example, while 3–4 cups per day were linked to a 25% drop in diabetes risk, but every additional cup up to 8 cups lowered that risk 5–10% more. Drinking 4–5 cups of coffee decreased stroke risk by 12%, but drinking more than 6 cups almost doubles that number to a 23% lowered risk.Purity Coffee College Students and Energy Drink Addiction When we've talked about energy drinks with young adults and teens, one of the common comments we hear is that energy drinks are FDA approved. Yes, that is true, the FDA has approved the ingredients in the beverages. The problem is that FDA approval does not equate to safety. Young College students reportedly consume energy drinks for a variety of reasons: difficulty concentrating insufficient sleeplack of energypaired with alcohol while partying Multiple health concerns are associated with drinking energy drinks combined with alcohol. Because you're reading this article, I am guessing you care about your health enough to avoid or at least regret combining the two. For more information ask your healthcare provider or read the CDC warnings about the danger of mixing these two substances. Final Notes + Quitting Caffeine The bottom line is, if you want to break a caffeine addiction, you'll need to give up coffee as well. Make note that coffee often contains several more milligrams of caffeine than do energy drinks, but caffeine isn't the main concern for most people searching how to quit energy drinks. In my husband's case, he wanted to give up energy drinks because of the "paragraph of ingredients" and what it was doing to his health. The caffeine consumption wasn't the issue as much as the artificial sweeteners and other ingredients. If you are like him and aren't as concerned about the amount of caffeine in a few cups of coffee, but you'd like to give up the red bull, then consider focusing on stabilizing your blood sugar levels.  You can improve your mental health and eliminate the unwanted side effects that come with overconsumption of energy drinks by focusing on eating more healthily, exercising, and making sleep a priority.  Eventually, the fatigue and brain fog will clean and you'll beat your addiction. You can watch this episode here: https://youtu.be/9HITY7i5_WI Quit Energy Drinks [00:00:00] Rebecca: I thought it would be fun for you to be a guest on my podcast today because so many people are, I hate to say it, but addicted to energy drinks.  [00:00:11] Shawne: That addiction's a good word for it. It is an addiction.  [00:00:14] Rebecca: It is. Okay. I'm gonna bring you a cup of coffee. [00:00:25] Okay now, are you ready for this? [00:00:30] Shawne: I'm ready.  [00:00:30] Rebecca: Cool. This is going to be fun.  [00:00:34] Shawne: Looks like it!  [00:00:35] Rebecca: It's fun for you. Cause you got to watch me run up and down the stairs. So I I'll just ask you, if you don't mind to tell us a like a little bit about how you got started drinking energy drinks, why you started and you know, what it felt like and all of that kind of stuff. Because when we first met you didn't drink energy drinks. [00:00:58] Right.  [00:00:59] Shawne: I didn't even drink coffee.  [00:01:00] Rebecca: Didn't even drink coffee. I got you on coffee. Sorry about that.  [00:01:05] Coffee has a lot of health benefits. So if you drink it in moderation, I think so. I mean, I guess you can get really sticky on which things are healthy and which things are not healthy to use for energy. Rebecca Huff full 37:58 https://www.thatorganicmom.com/how-to-create-an-ethical-toxin-free-bedroom-for-healthy-sleep/ Mon, 20 Sep 2021 13:29:13 +0000 https://www.thatorganicmom.com/?p=25583 Deborah DiMare is back this week on A Healthy Bite to give us more useful tips on how to create an ethical & toxin-free bedroom for healthy sleep. Putting together a bedroom that looks picture-worthy is what most designers would make their top priority; and while Deborah is talented at doing that, her top priority is choosing ethical, non-toxic pieces. But don't worry, you can have both a beautiful, toxin-free and ethical bedroom space. If you've never thought about what goes into the rug, sheets, bedding, and decor in your bedroom, you're not alone. Over the past few weeks, this topic has been rolling through my mind after discussing it on the podcast. There are several areas I'll be tackling to improve my own bedroom soon. What could be more important than having a toxin-free space where you sleep? After all, you likely spend at least a third of your life in your bedroom. So what are the possible toxins that can be found in many bedrooms? Phthalates, PFAs, PBTE Flame Retardants, and more. Azo dyes are banned in Europe. So if you buy a printed fabric, for example, or printed set of sheets, and it does not say that there’s azo dyes in it, you can assume there are. So don’t buy them.9 Toxic Chemicals to Avoid in Furniture Buckwheat Pillow review by Deborah DiMare9 Chemicals to Avoid in FurnitureSee Deborah's Home in this Virtual Tour on Open HausECOS Paints - Eco Friendly Paints: Lullaby Paints are EN-71 certified for use on children's toys, which could be placed in a child's mouth. So, Lullaby products are suitable for a crib or other nursery furniture. Resources In the podcast, I asked Deborah about a solution for anyone who may not be quite ready to replace their current mattress with a new GOTS-certified one. In this case, the recommended solution would be to cover your mattress with a GOTS-certified organic mattress cover or GOTS-certified organic mattress topper. You can find Deborah's nursery course here and use coupon code THATORGANICMOM25 to get 25% off. Deborah's team is going to give away a virtual room make-over. They do online consultations, and they're really amazing. You get a layout and a zoom call with her team. It's really great; valued at $580! Meet Deborah DiMare Deborah DiMare is a renowned interior design consultant, author, educator, and pioneer of the ethical/wellness design movement. She has been executing beautiful, sensory, living environments that contribute to the health and well-being of people, animals, and the planet for nearly 20 years. Her design company, DiMare Design, is the only 100% cruelty-free interior design consulting firm specializing in the creation of organic, optimal spaces, and sourcing vegan textiles and sustainable furniture that bear zero-to-low toxins. How to Create a Toxin-Free Bedroom for Healthy Sleep [00:00:00] Rebecca: I'm back today with Deborah DiMare and we are talking about one of my favorite subjects: sleep. I absolutely love to talk to people about sleep. It's one of my favorite things to do and believe it or not, it's one of the healthiest things you can do for your body. So today, I'm going to chat with Deborah and she's going to share her expertise with us about creating an environment in your bedroom that helps you get better sleep so that you can be a healthier person. [00:00:25] Welcome to a healthy bite Deborah.  [00:00:29] Deborah: Thank you so much, Rebecca. Thank you.  [00:00:32] Rebecca: I'm excited to get into this subject. Now. I know personally that there are some things I need to change in my bedroom. So why don't you just maybe start out with telling us some of the top things, maybe some mistakes that people make when they're setting up a bedroom. [00:00:52] Deborah: People make a lot of mistakes when they're setting up their bedroom. We'll start off with that. I think so many people are, so which I understand are hooked on just the aesthetics of a space that it looks great. And they don't think about the health and the design of the space for mental and physical health. And it's very, very important because our bedrooms are really a sacred space. It's where our body repairs itself. I mean, the average person spends about 30% of their life in their bedroom. Right. That's a long time. So your bedroom is really one of the most, or if not the most important space in your entire home, and you need to treat it gingerly and carefully and with a lot of love, because there is a direct correlation between your health and your sleeping environment. [00:01:45] When we sleep our body repairs itself, we're breathing slowly. Our body's in a relaxed mode. Our blood is cleaning, we're getting all the toxins out of our body. Our body is a machine it's cleansing itself during the night. So if you are surrounding yourself with things that contain lots of chemicals and toxins, your body's absorbing that through your breath through your mouth through your skin; our skin is porous, just like a sponge. [00:02:16] So it's not only, what's in direct contact with our skin, the sheets, the pillows, the blanket, but also what's in the air and what's called off gassing where gases are released into the air. And they really don't go away like paints and dyes and all these toxins they're in furniture and decor. So most people think about just the aesthetics and that's dangerous, it's dangerous for you. It's dangerous for your children. It's dangerous. If you have babies, it's dangerous. If you have parents living at home for the elderly, there's just nothing good about it. Right? And that's like the first place to start to understand that it's not just about the aesthetics. [00:03:00] You can always make a room pretty, always, always.  [00:03:04] Right. Well, I know last week we talked a little bit about paint. You know, we were talking about nurseries and making a healthy sleep environment for our children. And you, we had talked a little bit about paint and you did find out something about the paint on the walls, because we know that paint off gases, like you just said, the VOCs and I had asked you last week about, you know, what, if someone has a room that's already painted, you know, with potentially some toxic paint.  [00:03:35] Right. It was, it's a good question. I didn't know the answer. So we looked into it and I think I sent you an answer that we found from actually Thomas Gardner, is his name. [00:03:43] He's a building biologist. He's in our nursery course. And he's like any question you have on chemicals and, and structures. I mean, he's just, he's an encyclopedia. So what's interesting most paint contains VOC, which stands for volatile organic compounds. [00:04:00] And it's a blend of chemicals and toxins that when they're painted on the wall, as it's drying the gases come out and that's called offgassing. You hear that term a lot now, off gassing, and it permeates,, these gases permeated throughout the rooms and the spaces where they've been painted. And people think that once the fumes go away, the gases are gone. [00:04:24] That's not true. They basically never go away. So they're always in the air and we're breathing those in. So there are certain paints, types of pains. First of all, that have very, very few chemicals and that's, those are like lying paints in play paints. Lime paints are used in Europe. They're still used in Europe. [00:04:44] And they are very beautiful. They have that translucent look, it's not as simple as just painting on a wall. As you know, you're getting the painter for a couple of hundred bucks to paint the room. It's a process, but it's a very clean non-toxic way of painting a space. And I think it's actually very beautiful, but it's more labor-intensive. [00:05:02] So what you want to do is buy a paint that has low VOC, and if you're in an existing space, like a rental or a home that you just purchased, And there's paint on the wall and you don't know if it's safe or not. And you're like, you know what? I think I want to remove this paint. There's a couple of things that you can do. [00:05:19] One is, you can first scrub the walls. And you can scrub it with just a cleaner, because there's lots of dust and toxins already stuck to the wall. So I love, I sound like an infomercial, but I love Dr. Bronner's soap and I use them in my own home because they're completely completely non-toxic, they're clean. [00:05:39] They work amazing. I mean, I, I just really, I should be a spokesperson production for Dr. Bronner, so it's actually. There is great. Right. They're amazing. And they're also such a kind company, you know, they do so much for the environment for workers. They're terrific. Lisa Bronner is actually in our course. She's amazing. [00:06:00] Talk about a wealth of information. Yeah. Talk about a wealth of information regarding cleaning products. It's, it's incredible. What you've learned from her about how to clean furniture, how to clean it. But anyway, you take something like a Dr. Bronner. That's what I would use or something that's completely non-toxic and good. [00:06:17] And you scrub the walls with it. Good. Old fashioned elbow grease. So that's one thing you can do to start. And if you can't repaint the walls, you should do that. And then you can use a sealer. There's a special primer that I forgot the name of it, but I'll send it to you. I'll send you the link to it. You can get on Amazon and that's a really good primer to put over the walls. [00:06:42] It's a latex primer, I believe, now the thing with latex. Latex is okay, but it's a plastic. So when you put latex on a wall, it's, it's going to in whatever moisture and humidity is already there. So that's the negative, but unless you're going to completely scrub those walls down and scrape them down, that's probably your best bet. [00:07:06] Scrub them, use a certain kind of primer. I'll send you the name of it. Rebecca Huff full 36:16 https://www.thatorganicmom.com/ethical-nontoxic-kids-rooms/ Mon, 13 Sep 2021 13:19:23 +0000 https://www.thatorganicmom.com/?p=25533 As parents, you'll face countless important decisions over your child's lifetime. One of the most important is the living space in which your child will grow and sleep. One of the most exciting things parents-to-be do while they are waiting for the arrival of their bundle of joy is designing the baby's nursery. Browsing Pinterest for inspiration may turn up plenty of results for every theme imaginable! However, first, take a moment before clicking on those magazine-ready shots to think about the health and safety necessary for such an important space. Sensory Design Expert Deborah DiMare is is a sensory and health-driven design expert. As the leading ethical design expert, she has created courses to help parents create a space that will contribute to the well-being of their children. Deborah is a leading authority in designing environments that promote optimal mental and physical health for the special needs population including Autism, ADHD, sensory difficulties (SPD), and all related differences. Fabrics, lighting and furniture all contribute to a client’s physical & emotional well-being. There are over 80,000 dangerous chemicals and poisons that are legal to use in fabrics. We believe that is unethical, unnecessary and dangerous. Our focus is creating environments to keep you and your loved ones happy, healthy and strong.DiMare Design You can find Deborah's nursery course here use coupon code THATORGANICMOM25 to get 25% off. Make sure to subscribe, so you'll be notified when the next episode of A Healthy Bite is published. Deborah will be back to talk about setting up a healthy, non-toxic space for sleep. Resources The existing paint issue I asked Deborah about is answered in this article. ECOS Paints - Lullaby Paints are EN-71 certified for use on children's toys, which could be placed in a child's mouth. So, Lullaby products are suitable for a crib or other nursery furniture.Mattress that Deborah recommends is Naturepedic.Read Deborah's articles about safe nurseries here.DiMareDesign.comVeganDesign.org Meet Deborah DiMare: Deborah is a renowned interior design consultant, author, educator, and pioneer of the ethical/wellness design movement. She has been executing beautiful living and sensory environments that contribute to the mental and physical health and well-being of people and the protection of animals and the planet for nearly 20 years. Her company, DiMare Design, is the only 100% cruelty-free design consulting firm specializing in the creation of organic, optimal spaces, and sourcing vegan textiles and sustainable furniture that bear zero-to-low toxins. Deborah also heads VeganDesign org, where she educates consumers and designers about humane & healthy design through virtual courses, a blog, and a full online shop of cruelty-free, vegan and low toxin furniture, décor & curated spaces. How Parents Can Design a Nontoxic Nursery with Debra Dimare [00:00:00] Rebecca: Hello everyone. And welcome back to another episode of a healthy bite. I'm excited to bring you today's guest Deborah DiMare. interior design consultant, author, educator, and pioneer of the ethical wellness design movement. She has been executing, beautiful sensory living environments that contribute to the health and wellbeing of people. [00:00:23] And the planet for nearly 20 years today, we will be discussing how to surround our children from the moment they enter this world with the most non-toxic, positive environment, crucial to their physical and mental development. And that is why Deborah is here to share and give us guidance and teach us a little bit more about how to design a nursery with non-toxic furniture and cribs and other decors that will not harm or affect the mental and physical development of our newborn babies and children. Make sure to stick around to the end of this episode, Deborah will be sharing a special discount. That's only for listeners of this podcast for her special online baby and kids room design course. [00:01:13] So make sure to check the show notes for that and stick around. Let's get into today's episode.  [00:01:19] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite-size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:01:35] Rebecca: So before we really get into the topic, I always like to ask my guests,  tell me a little bit about yourself and how you got into what you do.  [00:01:46] Deborah: So I've been decorating now for probably nearly 20 years or so. And I was the typical decorator, you know, just designing everything with, fur, and wool and silk and feathers and all those animal-based products and my family and I are really involved with animal rights. We love animals. They're a very, very integral part of our life. I came out here because in my office my partner has his dog here every day.  [00:02:12] I just love animals and I'm on the board of farm sanctuary. I'm involved with PETA, the animal rights organization. And so I always say you have to be ready for change, you know? Because once you see the dark side of certain things, you then, kind of can't go back, I think the average person, and I'm always getting feeds on, you know, videos and things on my feet because of being involved with animal rights. [00:02:37] And there was one that kept coming up on from PETA and it was about dog leather and I never opened it, but I guess that day I was ready for change. And I opened this video on dog leather and it was horrific and it was tragic. And it was indescribable. And when I think about it, I still get goosebumps and I want to cry. [00:03:01] And that was the day that I decided that I would no longer use anything derived from animals. And what happened was I really entered a rabbit hole because I quickly realized it just wasn't about animals. It was also about health and toxins and child labor and the planet and the environment. And I started to learn and research and read because I had to understand all of this because it just wasn't about not using wool or silk or fur or feathers or leather. [00:03:38] And because of this research that I had done, I sort of became the expert, which I didn't even know. I have become the expert. Designers started contacting me and asking me about cruelty-free and chemical-free alternatives. And I created a course. And then I created another course, the nursery course, and we developed a membership, and we just kind of became the go-to for all things, chemical and cruelty-free and it's it's been really, really interesting and never stopped learning. [00:04:09] It's okay. And I feel very privileged and blessed because I love what I do. And every day I wake up with such mojo. Yeah.  [00:04:19] Rebecca: So you mentioned toxins and health, so I'm interested What kind of toxins and like, you know, problems are there with, say, for example, children's furniture, nursery furniture. When someone that's one of the big things, you know, when you find out you're pregnant, you want to have this beautiful nursery for your baby to have this wonderful place to come into the world. What are some of the toxins that are out there and what do parents need to avoid?  [00:04:47] Deborah: Rebecca? They're over 80,000 chemicals that are approved in the textiles industry and guess what percentage are tested less than 1%. It is insane when you start to discover what is legal to use in children's furniture, bedding. And their spaces let alone adults, but for children, for newborns, for infants. Leather, for example, leather contains over 250 toxic chemicals lead arsenic chromium, carcinogens, ammonia. [00:05:26] So when you see little leather beanbags advertised or leather rockers for children, it's crazy. Furniture anything animal-based wool blankets, bedding, mattresses that contain wool. Wool, is filled with pesticides. Anything animal based is filled with pesticides because they're animals. So even if in the finished product, they say free from pesticides, it's not true because initially there were pesticides and that's, that's called greenwashing, which I think is an important term for your, for your listeners to understand. [00:06:01] Greenwashing is when a company will say, get this crib mattress. It's organic latex. You're like, wow, it's organic, isn't that awesome. That's called greenwashing, because guess what? Latex is dangerous for babies, whether it's organic or not, you stay away from it because latex is an allergic material like balloons. [00:06:29] So adults can be allergic to latex, but they know they're allergic to it. When a baby is born, you don't know if it's allergic to latex. So babies die over allergic reactions to latex. So, but they're legal to sell. So greenwashing exists in almost every product. Most companies greenwash by saying that, for example, if you buy a little metal table, it'll say there's no toxic lead in this table. [00:06:56] Well guess what? The metal doesn't contain lead to begin with. So, but the average consumer doesn't know that they get sucked in.  [00:07:05] Rebecca: Right. I have an entire article about greenwashing because it's just so prevalent, especially in the food industry. And even my kids pick up on it. Like they'll slap gluten free on anything like potatoes; gluten-free well, guess what? [00:07:19] Potatoes have always been free anyway. Right?  [00:07:23] Deborah: Exactly. So it goes, I mean, I have a list here. I have, I have my little nine toxic chemicals to stay away from and they're PBTE flame retardant, which is one of the biggest contributors to intellectual disabilities, including autism, much of our furniture and fabrics contains that PFAS. [00:07:40] I don't know if you guys have heard of that, it's called the forever chemical. It stays in your body forever. Rebecca Huff full 37:59 https://www.thatorganicmom.com/sleep-apnea/ Wed, 08 Sep 2021 23:45:50 +0000 https://www.thatorganicmom.com/?p=25517 You probably know that daytime sleepiness is an indication that you're not getting sufficient sleep. If you have ever been sleep-deprived because you or your partner kept waking up during the night, you're not alone. It might surprise you to know that an estimated 90% of people with sleep apnea are completely unaware of their condition. What are the symptoms of Sleep Apnea The signs, as well as symptoms of obstructive along with central sleep apneas, tend to overlap. This can sometimes make it tough to figure out which kind you have. The signs and symptoms that are the most common of these sleep apneas are:TMJLA.com Snoring loudlyTimes when you stop breathing whilst sleeping, this would be told to you by someone else, i.e., your sleep partnerGasping for air whilst sleepingWaking up having a dry mouthHaving a headache in the morningFinding it tough to remain asleep or insomniaExtreme daytime sleepiness or hypersomniaFinding it tough paying attention when awakeFeeling irritableHaving heartburn You can also read more about the risk factors for obstructive sleep apnea or central sleep apnea here. In this episode of A Healthy Bite, Dr. David Shirazi explains how sleep apnea is related to many other conditions such as type 2 diabetes, hypertension, and more. He tackles sleep and pain problems head-on, empowering people to rewrite their narrative and take control of their health. Dr. Shirazi believes that sleep disturbances are at the basis of many health problems and that improving sleep hygiene can help folks cope with practically any ailment, including ADHD, dementia, hypertension, and more. If you are not getting quality sleep, do yourself a favor and listen to this episode. You can find Dr. Shirazi at TMJLA.com. Resources Quiz for Obstructive Sleep ApneaRead more about sleep disorders and their therapies Dr. Shirazi's Google TalksDownload my ebook Why Am I So Sleepy Sleep Apnea with David Shirazi [00:00:00] Rebecca: Today's guest. Dr. David Shirazi is a TMJ and sleep expert. Dr. David holds too many degrees and certifications for me to list, but to read his bio, please visit thatorganicmom.com/sleep-apnea. Dr. David is a dentist and acupuncturist, a sleep expert, and lots more. If you have a sleep issue or sleep challenge, chances are Dr. David Shirazi knows how to diagnose and treat it. I hope that you'll stick around for the end of this episode, as he shares his expertise. And you can find out more about Dr. David and his work with TMJ and sleep therapy at his website, which is TMJLA.Com.  [00:00:47] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:01:02] Dr. David: So I'm a dentist. I'm an acupuncturist for five years. I was a sleep technologist and I have a master's in psychology. I got into sleep because my focus was TMJ disorders and and chronic pain. And, you know, we found out that one of the reasons why we clench our teeth is because of sleep breathing disorder. And so I decided, okay, well, I should, I should learn. I should know more about these sort of things,, for example, things like TMJ and sleep, you know, sleep apnea. These are things that can't be fixed with acupuncture and herbs, right? Because if someone has a TMJ problem, if it's acute, it can be. But the problem with, with someone, with the jaw problem, If they continue to clench their teeth every night and sometimes during the day that, you know, you're never going to resolve it with acupuncture, even lasers or what have you, because the patient's going to go back into what we call parafunction. [00:02:07] So as I was studying the sleep; the dental courses for dentists treating sleep apnea were all basically learn how to make this appliance, you know? And then buy our appliance, it was basically the gist of about 90, 95% of them. And then  [00:02:28] Rebecca: and by appliance, do you mean the,  [00:02:31] Dr. David: yeah, yeah. That's, that's how we treat. So the conventional treatment for sleep apnea is C-PAP machine. Yeah, you take, you know, you put this mask on and it blows air like a balloon to open up your airway and it works great, but it has a less than 50% adherence rate. So, you know, the next best thing is an oral appliance, FDA approved oral appliance. And in fact, all respectable medical bodies have all admitted that from mild to moderate apnea an oral appliance is preferred.. Cause what patients are going to stick with it.  [00:03:07] Rebecca: And by oral appliance, can you explain what you mean by that?  [00:03:12] Dr. David: Yeah. So, whereas a C-PAP is a pneumatic splint. It's literally putting positive airway pressure in the throat to blow it out like a balloon. And our oral appliance is a splint . It's like a physical splint. [00:03:25] So the top and bottom pieces are attached. So that one, your jaw can't fall back and you know, when you're on your back and it can keep your airway open at a certain spot. And now we've we, we have additions to it. We can put little shelves in there that lift the tongue to help the patients swallow on the roof of their mouth. [00:03:47] We can, we can actually have what's called the posterior tongue restrainer, which literally is like a false uvula. That's hard. And it keeps the tongue down, from falling back and rubbing up against the soft palate. And we even have ones that have like a little To kind of help open up the nasal valves as well. [00:04:05] And of course my focus, since I know how bad the clenching and the TMJ problems can be as a result, mine always have a TMJ sort of twist to them to help control the clenching. And help minimize the clenching. I always, I almost always add that to my plan.  [00:04:23] Rebecca: Are TMJ and sleep apnea always related? [00:04:27] Dr. David: Okay. Not always. No, but it's hard to find a separation; reason why my office and my office by the way is a franchise we have over 65 in the world. We're all over the us, Canada, all over Australia and New Zealand, England, Bahrain, and Dubai. The, you know, and that's unprecedented for, the private sector, having a methodology to treat TMJ disorders, let alone sleep apnea. [00:04:52] That's a whole other thing. But yeah, so we wanna make appliances to treat a TMJ disorder, to help minimize the clenching and keep the jaw in a very neutral position, what we call centric relation. And we'll actually bother to take an x-ray to find out if we did it or not.  [00:05:08] Wow!  [00:05:09] Dr. David: That's one of the, that's one of the ways that, you know, internally, I would tell another dentist, if a dentist said, what makes your place different than, you know, the other places that are doing it? [00:05:20] We'll tell them, well, we do a proper neurological testing to find out if we can, the, the origins of their TMJ disorder. But externally, we, you, as a lay person, you could see, does the person not just take an x-ray to see what my jaw looks like? Do they bother to take an x-ray to see where they're putting it? Okay. [00:05:46] That's something you can do because traditional oral facial pain doctors won't do that. And what's called neuromuscular dentist, won't do that. And they're just kind of. Crossing their fingers going. We got it. You know, sort of thing, which we don't, we don't. Yeah,  [00:06:02] Rebecca: it's just, I'm a little hung up on this though, because if someone's clenching their jaw, it seems like it would be really hard to have, you know, snoring or whatever. [00:06:13] I think of when I think of sleep apnea as like mouth open. And when you think of TMJ as , mouth closed. So can you explain it? I mean, to me, I'm like I'm stuck there.  [00:06:25] Dr. David: Yeah. So there's been a couple of studies done and I'll go into more detail about what we think the origins of it are. So a polysomnogram, which is a an overnight sleep study, like in a lab with like 20 leads all over your head, face, arms, chest, and legs . [00:06:44] And we can see what's happening in real time. And what these studies have found is that when someone's airflow was starting to slow down, Right. They didn't lose oxygen. They didn't hold their breath completely. They just had very shallow breathing like that. What they found was as the, the airflow was tanking on the thermistor, their patients were clenching their teeth. [00:07:14] They were using their masseter muscles, right. And the clenching muscles going up. And then when the airway was went back to normal, it was no longer restricted flow. The master stopped. Right. So we, we see that. And then we also see that, so that particular condition is called upper airway resistance. [00:07:36] When we look further and find out when there's a nasal obstruction and someone is mouth breathing and then they're, what's called entitled CO2 drops. Well, we actually see the clenching reflux happening after that. So what will happen is they'll, the mouth will be open and they'll what we say out gas, too much cO2 they'll get rid of too much CO2 and believe it or not. I know it's gonna sound shocking. CO2 is more important than oxygen as far as your body's concerned . Okay. Whereas we have one or two oxygen sensors in our body. We have close to a thousand CO2 receptors in our body right now. Evolution does not do that for fun. [00:08:18] Right. It doesn't leave empty spaces and it doesn't create sophisticated receptors for no good reason. CO2 must be important if, if we have that many receptors in our body, right. And of course, just from, from physiologic, from physiology and medical physiology textbooks, we know that when you're sleeping, if, if you get rid of too much CO2, your body will create what's called central sleep apnea, where your brain tells your body not to breathe. [00:08:53] Right. It's not, Rebecca Huff full 48:35 https://www.thatorganicmom.com/develop-good-habits/ Tue, 31 Aug 2021 12:38:56 +0000 https://www.thatorganicmom.com/?p=25502 A habit is an action, choice, or decision that you perform on a regular basis. When can you call a new action a habit? That depends. Perhaps when the action reaches automaticity; doing the thing without thinking about it. When it becomes rote.  For example, you automatically begin flossing after brushing. Your mind is elsewhere, perhaps preparing for the upcoming meeting or rethinking yesterday's events.  But what is the amount of time it will take you to create a new desirable habit? The number of days may vary from person to person, the level of difficulty, and many other factors. What Healthy Habits Are Most Important The healthy habits you prioritize may differ from the ones I choose to incorporate into my daily routine. With so many ways we all differ, it makes sense that we will prioritize different habits.  As I mentioned in this podcast episode, your family medical history might factor into which habits you incorporate first. For example, if both of your parents have heart disease, you might want to add preventative measures to the top of your priority list. In addition, genetics play a role, so if you have had genetic testing, you have information that could potentially add years to your healthspan.  How Long Does it Take to Develop a Good Habit? The idea that it takes 21 days to form a habit comes from a plastic surgeon. In Dr. Maxwell Maltz's 1960 book, Psycho-Cyberneticshe stated that it takes a "minimum" of 21 days for a person to get accustomed to their new look. Over the years, people began to say it takes 21 days to form a habit. (Kind of like the gossip game where the concept changes each time it is repeated.) The truth is it could take up to a year to form a new habit. There truly is no magic number of times to repeat a healthy habit before it becomes second nature.  It is easier to form a new "good habit" than it is to break an old "bad habit." (Although, James Clear, in his bestseller, "Atomic Habits" points out there are no good or bad habits, only effective ones.) Recent studies show that performing your new habit consistently in a shorter time frame with context yields better results. By context, they mean associating the habit with something you already automatically do. (This is also referred to as habit stacking, listen to a podcast about longevity habits here.) For example, you'd like to drink more water. You can habit stack by planning to fill your water bottle when you fill your coffee cup. Making the statement of association out loud may also help. Your statement would be, "when I fill my coffee cup, I also pour a glass of water." This works because you already have a coffee habit, now you're tagging the new desired habit onto the one you already have.  The video I mentioned in the podcast episode can be found here. https://youtu.be/tC5RK2pKaJU Forming New Habits Cue. Routine. Reward. Repeat. This is a "habit loop" according to Charles Duhigg, in his wildly popular book, "The Power of Habit: Why We Do What We Do in Life and Business." He says that once we know how habits work it's easier to fiddle with the gears (make changes that stick.) In his book, Duhigg explains how they study habits and goes in-depth about how they experiment with rats in mazes, giving them rewards in various places. He explains that habits, whether good or bad, are encoded into the structure of our brains. So a bad habit never goes away. If you quit smoking, that bad habit is still lurking in your brain, just waiting for the right cue and reward to reemerge. That doesn't mean you can't kick a bad habit (like smoking) it simply means you need to continue your new routine to overpower those old behaviors. This is why so many smokers turn to the new habit of gum chewing. A habit is formed. Habit Formation Habit formation is a topic that has been written about in perhaps hundreds of thousands of books. The bottom line is that it isn't super easy to create a new behavior, especially if it isn't something we enjoy or value.  That is why it is so important to first figure out your why. Not just "I want to be healthy." That is too vague, you need to dig deeper. Why do you want to be healthy? To be around to love on your great-grandchildren? How about more years to make a difference in the world? What do you live for - when you discover the answer to those questions, you'll have your motivation. Write that down somewhere and keep it where you will see it often. The thing you write down is a crucial key to your habit formation process. Although, willpower alone is usually not enough to help with habit-forming. In the first days of building a new habit, you'll need to set up reminders, such as a notification on your phone. You can experiment with habit stacking, which is to add a new good habit onto another habit that you've already established. Focus on More on Building Healthy New Habits Than Breaking Bad Habits While it is definitely important to break bad habits such as smoking or driving through fast food every day for lunch, it's more important to focus on building healthy habits. Instead of saying to yourself, "today I will not drive-through for a burger and fries" you might instead choose this statement: "I'm a health seeker and today I will choose a lunch meal that continues to build up my health." Every single day you can wake up and say to yourself, I am a health seeker. Habits are all about what you believe to be true about yourself. Simple habits can be formed over time that contribute to self-improvement in the area or areas you are focused on.  Self-help books liked the ones mentioned above may help you increase the odds of incorporating new habits that contribute to better physical and mental health. Choose one method and try it for a few months, or a year. Write things down, evaluate and see where you are in three months, at the end of the year. If you feel like that method of developing a new habit hasn't helped, explore other techniques.  It can be overwhelming to "try out" lots of new habits at one time. Whether it's sit-ups, drinking water, getting up early, or eating better, you can achieve healthy habits over time.  Rebecca Huff full 15:48 https://www.thatorganicmom.com/cancer-survivor/ Mon, 23 Aug 2021 14:00:00 +0000 https://www.thatorganicmom.com/?p=25358 Cancer Survivor, Patricia Diaz, has been in remission for over 30 years. We're discussing the therapies she used in conjunction with her cancer treatment, most of which she still practices to this day. Her memoir is the topic of this episode of A Healthy Bite. Pretty Girls Don't Get Cancer. Patricia Diaz, memoir Wait, what? Yeah, that was my reaction, too, when I first saw it in print. What kind of doctor says this to reassure a patient? While I'm sure it was meant to console, we all know the statement simply isn't true. We all know a pretty girl who has been diagnosed with cancer, don't we?  My sister was a pretty girl diagnosed with ovarian cancer. I have two aunts and a cousin who are pretty girls and also breast cancer survivors.  Unfortunately, cancer doesn't pick and choose, it spreads its ugly roots without discrimination of gender, race, nationality, size, age, or even looks.  Meet Patricia Diaz Pretty Girls Don't Get Cancer is the title of a self-published memoir by Patricia Diaz. A touching story of Patricia's journey as a stage four cancer survivor. The title is based on the statement a physician made to reassure her. Sadly, he had overlooked the signs of adolescent and young adult cancer. (AYA) I imagine no one is ever prepared for a cancer diagnosis.  This was certainly true for Patricia. She was a high school student, intent on spending time with friends and family and enjoying a certain quality of life in Venezuela.  Losing weight rapidly, barely able to breathe as one of her lungs was not even functioning, yet still unaware that cancer was growing inside of her, Patricia struggled on. Severe nosebleeds, headaches, a persistant cough, and other signs had her parents worried. They took her to a different doctor, who after examinations and testing, diagnosed Patricia with stage four Liposarcoma. Several labs confirmed the results; a diagnosis of Stage IV Adolescent terminal cancer. Cancer Treatment Of course, Patricia received the dreaded cancer treatment, chemotherapy. The side effects of which made her violently ill. She later found out that the dose she was given during that first round of chemo was many times stronger than it needed to be. Unfortunately, she's not the only cancer patient to experience the horrific side effects of cancer treatment. Although, this was thirty years ago, and health care and the cancer experience have progressed somewhat, chemo and radiation are still first-line treatments in oncology. Hopefully, someday, cancer care will evolve to a gentler method.  While Patricia continued to receive conventional treatment for her cancer, she also supplemented her care with alternative therapies. This is the topic of this episode of A Healthy Bite.  We are certainly not debating whether cancer survivorship was dependant upon one or the other. Anyone who is diagnosed with any type of cancer should be treated as an individual, unique in their experience, environment, and care plan. Alternative Therapies for Cancer Treatment Patricia's story involves not only her care team, her doctors and nurses but also her friends and family. Her loved ones are an integral part of her story, and each of her family members had a role in her healing process. In many ways, these alternative therapies appear to have become part of Patricia's new normal day to day habits.  Support Groups Patricia found help through learning meditation and through the process of self-discovery. She was able to become more self-aware and see some stories she'd been telling herself and sort of rewriting them in a more positive way. You might find support through chatting with a therapist, a group in a cancer center, meditation, or prayer. Caregivers may also want to seek a support group as providing care for a cancer patient takes an emotional toll on everyone. The American Cancer Society has a full section for caregivers here. As we Patricia mentioned, she continues to see a functional medicine doctor and sees health and wellness as a fun part of her life now. Part of her survivorship care plan means that she continues to get regular checkups and follow-up tests, which while they can be scary, she had learned to alleviate that anxiety.  Another thing she mentioned were the long-term effects of her treatments, which is another thing that a cancer survivor will need to adapt to and be informed of after treatments end. Patricia shares plenty of ideas for staying healthy in the podcast episode. Primarily Plant-Based Diet We see studies of Blue Zones, areas where a high percentage of the population lives longer, healthier lives, that eating a diet that consists primarily of plants is conducive to longevity. Not only are plant-based diets good for lengthening years of life, but also healthspan, the years we live healthily. The American Cancer Society recommends following a healthy eating plan that limits or excludes: (1) Red and processed meatsSugar-sweetened beverages (Quit Soda!)Highly processed foods and refined grain products  Physical Activity Mindful physical exercise was one of the things Patricia noted in her memoir. For her, this was practicing yoga. Tai Chi is another great option. According to cancer research, physical activity is linked to a lower risk of several types of cancer. This includes colon, breast, endometrial,  bladder, esophageal, and stomach cancers. It may even reduce the risk of colorectal cancer, lung cancer as well as prostate cancer. (2) Laughter Patricia mentions that she was fairly serious-minded and that her family's jokes were usually scientific in nature. She had to learn to find things humorous. Laughter is the best medicine, they say, but how much of an effect does it have on your health? Research has found that laughter has long and short-term positive effects on your health. "Mirthful laughter can stimulate our immune system, increase our protection against viruses, bacteria, and even cancer." (4) Risk Factors In one section of Patricia's book, she shares some of her own risk factors through the lens of hindsight. While it is impossible to determine why one person gets cancer and another one doesn't, certain risk factors have been identified which increase the potential for cancer.  Some Patricia mentions in her memoir include emotional upheaval, toxins in the environment, and food allergies. These, along with genetics, can all be risk factors.  Genetic testing can be useful in determining your risk factors as well as what you can do to turn off those variants. For example, the COMT gene encodes a protein that breaks down not only catecholamine neurotransmitters but also estrogens and their byproducts. Variants with low activity have been associated with increased rates of some cancer types. (5) Genetic testing can determine if you have these variants and if so, what steps you can take to lower your risk. Carrying excess weight is a major risk factor for many cancers, although the long-term effect of obesity that begins as early as in childhood requires more research. Children should get at least an hour of physical activity daily. (3) Take Away's from Pretty Girls Don't Get Cancer One of my top takeaways from this book is that it is important not to dismiss symptoms. Patricia admits that she and her family, and even her doctors dismissed and overlooked important clues that could have helped her with an earlier diagnosis.Another key realization for me was not to be afraid of finding out what's going on. Being fearful of a diagnosis to the point that you avoid seeking answers only delays your ability to treat a problem before it gets out of hand. (This is one of the main reasons I've always avoided the BRCA testing up until recently.)Follow-up on abnormalities, and when something doesn't feel right, get a second opinion.We live in a toxic world and we all would do well to incorporate a bit of cancer prevention into our daily healthy habits. It's impossible to avoid all toxins, as I mentioned in my most recent email, even though I've eaten organic and avoided spraying my yard, etc. I tested positive for elevated glyphosate levels (broad-spectrum systemic herbicide in products such as round up.)Deal with your emotions, don't stuff them, ignore them, or invalidate them. Stress is the enemy, learn to manage it in a healthy manner. Adult cancer survivors, as well as childhood cancer survivors, should check with their care team for follow-up care, in particular, in designing an eating plan as well as food restrictions. This post and podcast are not meant to be medical advice, always check with your health care provider before implementing any changes in your diet, exercise, or health plans. Resources for Cancer Survivors Two-thirds of all survivors will experience one or more late effects from their disease and/or treatment. Late Effects After Treatment Tool gives you results that will tell you about potential late effects, symptoms to look for, provide recommendations for follow-up care, and offer prevention tips that may help reduce your risk for further health issues. Consider sharing your results with your doctor and always seek medical advice if you have any concerns. About the Author M. Patricia Diaz is an author, health-supportive chef, and human resources consultant. Her wellness journey began in 1989 when she was diagnosed with stage IV terminal cancer. During the most difficult time in her life, and with the help of friends, family, and life mentors, she turned to yoga, plant-based diets, and other alternative techniques to manage her crisis and then gently restore her health after cancer treatments. The lessons Diaz learned, and years of yoga practice, led to an enthusiasm for well-being, a search for a depth of knowledge, and provided a compass for her life and career. Rebecca Huff full 38:20 https://www.thatorganicmom.com/social-emotional-learning/ Mon, 16 Aug 2021 12:00:00 +0000 https://www.thatorganicmom.com/?p=25347 It is back-to-school time and many schools across the US have reopened. Teachers are back in their classrooms but some parents would prefer to continue remote learning. "And still millions of students stayed remote, their parents concerned about the virus, not to mention bullying, racism, misbehavior, and child care." (1) Now more than ever, Educators and Parents are prioritizing skills that can help students cope with emotional stress, solve problems, and avoid peer pressure. In addition, students have had to learn to practice better self-care since the pandemic.  Anti-bullying, conflict resolution, and suicide prevention are other important topics that teachers must be mindful of during every school year. It's a tall order for educators. This is why incorporating social and emotional learning into the daily curriculum is critical to the health and well-being of our children. SEL Skills can be taught, modeled, and practiced on a daily basis. Social learning theory, proposed by Albert Bandura, emphasizes the importance of observing, modelling, and imitating the behaviors, attitudes, and emotional reactions of others. Social learning theory considers how both environmental and cognitive factors interact to influence human learning and behavior. (2) Social-Emotional Learning Activities can and should be part of an educator's toolkit to help students gain important social-emotional skills and character building. SEL programming can have a positive impact up to 18 years later on academics, conduct problems, emotional distress, and drug use. Casel Love In A Big World SEL Curriculum  Guest Tamara Fyke is the creator of Social Emotional Learning Lesson Plans that puts the right tools in the hands of educators to make a meaningful difference in students' lives. Her goal is to help prepare them to be "difference-makers" themselves.  The goal of Love In A Big World is to connect with kids…to let them know that they are not alone in this big world…to teach them how to make wise choices…to give them hope. The SEL Activities Tamara and her team have created support a growth mindset, perspective-taking, impulse control, and mindfulness. The SEL Lessons are: Character-driven lessons that support your everyday student interactions.Fit organically into your academic schedule, morning meetings, advisory periods, or after-school programs. SEL Resources are integral for teachers and homeschooling families. Love in a Big World is perfect for classrooms, community groups, or homeschoolers in grades K-12. The curriculum includes workbooks, journals, worksheets, and activities that will help teach important sel competencies. Tamara says, "Ensuring our students are healthy in body, mind and spirit is preeminent."  On a more individual level, the skills learned within an SEL program have been shown to help students better cope with emotional stress, solve problems, and avoid peer pressure to engage in harmful activities. MusiCity Kids is an online show for kids featuring Nashville’s top EDU content providers. Supporting K-8 learners and families at home or in the classroom. Covering: MovementHealthDanceFinancial LiteracyScienceCharacter EducationKid entrepreneurship Breathing & Yoga If you are interested in purchasing curriculum or other resources, email Tamara directly at tamara@loveinabigworld.org for a 40% discount. Meet Tamara Fyke A social entrepreneur with a passion for kids, families, and communities. She is the creator, author, and brand manager for Love In A Big World, which equips K-12 educators with a social-emotional learning curriculum, music, and media products that are research-based, relevant, and practical. The LBW brand has been her core focus for over 25 years, with the goal to empower students to be socially competent, emotionally healthy problem-solvers who discover a sense of purpose and make a positive difference in the world. As a prolific content creator, Tamara’s vision encompasses curriculum, music, technology, live events, and more. By utilizing authentic expression through Spoken Word videos from some of Nashville’s best artists and teens, she’s connected the dots to modern culture and community-crossing messaging. Along with an intern team from Vanderbilt, she is developing app technology for young adults to resource video-driven content and engage with subjects critical to their mental health and wellbeing, where data can be obtained to guide a greater understanding of their lives. It’s just the beginning of how to provide meaningful insights into how to love in a big world. Watch this episode on Youtube. https://youtu.be/dJlonelxqEY I hope you enjoyed this episode, and consider leaving us a review on iTunes. If you don't know how, I've shared instructions here. [00:00:00] Rebecca: On today's episode of a healthy bite. I am talking to Tamra Fyke. We are going to be discussing social, emotional learning, and character-building in children. Tamara has two websites: Love In A Big World and one that is focused on music. Both are geared towards providing parents and teachers with educational content that helps children to build emotional intelligence and strong character qualities. Stay tuned.   [00:00:31] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of. A healthier you and bite-size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:00:51] Rebecca: Well, I'm excited to have you here today. Tamara,. I wanted to get into the topic, but first I wanted to ask you if you could tell us a little bit about yourself and how you got started with what you do.   [00:01:04] Tamara: Sure, thank you, Rebecca, for having me. So my name is Tamara Fyke and I'm in Nashville, Tennessee. My work is with Love in a big world, and this is work that I've been doing for about 25 years. So in 1996, I founded a nonprofit organization dedicated to teaching character education and have been doing that work ever since.   [00:01:26] Rebecca: Wow. And so you do that through two different websites. Can you tell us a little bit about that?   [00:01:32] Tamara: Sure. Sure. So I do that through a variety of resources. One is love in a big world that provides a curriculum for pre-K through 12th grade, around character education, teaching 24 character traits that everyone can agree on regardless of their background. So things like correct. Honesty kindness, caring, responsibility, respect, and breaking those down into kid-friendly terms. So kids can understand what they mean. And so adults can understand what they mean too, so we can set. Behavior expectations for all of us and then build healthy and strong positive communities.  We also provide professional development for teachers and youth leaders in different nonprofit organizations, coaching and consulting with those leaders. Throughout the school year and then a variety of classroom resources. So we've got music and videos and posters and all kinds of fun things. And addition to that work in March of 2020 in response to the pandemic, I started music, city, kids and music city kids is an online educational show that teaches is fitness, health, arts, STEM music, literature. Online. So that is the second website music, city kids.   [00:02:52] Rebecca: That's cool. And so music, city, kids.com. Is it available to parents who homeschool as well as other educators? [00:03:02] Tamara: Yes, absolutely. All of our resources are available to schools, nonprofits, and homeschools.   [00:03:09] Rebecca: Very nice. Okay. So we all kind of, I feel like most parents know. Oh, what character qualities are, and, kind of have an idea that they do want their children to have instilled in them some good character qualities. But I think maybe a lot of us parents haven't possibly heard of the term social emotional learning, and also how it relates to emotional intelligence. So can, before we really get into things, can you explain to us a little bit about what those terms mean.   [00:03:42] Tamara: Sure. So emotional learning as we define it with love and a big world is helping kids identify what's going on in their heads and in their hearts. So they can use their hands to build up and not tear up. Plain and simple. If you look at castle.org, that castle is the collaborative for academic, social, emotional learning. They have a very long definition of SEL and, they identify five core competencies and those are, self awareness, self management, relationship skills. Responsible decision-making and social awareness. So those are five core competencies. And then with the work that we do with live in a big world, we break those down into our 24 character traits. We map them because as you can tell, those five competencies are, are very big and encompass a lot and have extensive definitions. And so we want. Provide manageable chunks of information, so people get it. So the large umbrella of social emotional learning can include everything from, MTSS, which is a behavioral intervention system in the schools to violence prevention, drug and alcohol abuse prevention to all of that can fall under social, emotional learning, anything that's considered for student support services and whatever we do to help students succeed in school and beyond.   With emotional intelligence or helping people. Understand more about how they relate to one another and how they can pick up on those social cues. So we hear the term emotional intelligence rather than social, emotional learning, particularly in corporate settings. And interestingly, it's the corporate folks that I know who talk most about the need for these soft skills. That's another term that you'll hear interchangeably with emotional intelligence and social emotional learning, are these soft skills. So how do people respect authority. Rebecca Huff full 24:29 https://www.thatorganicmom.com/mold-exposure-long-term-effects/ Tue, 10 Aug 2021 20:17:21 +0000 https://www.thatorganicmom.com/?p=25318 Mold exposure long-term effects can be devastating. Memory loss, insomnia, anxiety, depression, trouble concentrating, and confusion, just to name a few of the long-term effects of mold exposure. Mold growth is more prevalent than most people realize. At least 45 million buildings in the United States have unhealthy levels of mold. (1) This is problematic for families, especially infants. Those who are exposed to mold at home have three times the risk of developing asthma as those who do not experience mold exposure during the first year of life. (2) What are the Health Effects of Mold Exposure People with undiagnosed mold allergies may not even realize that persistent sneezing and runny nose are caused by indoor mold. Some people experience shortness of breath, difficulty breathing, sinus infections, and other health problems, and yet the cause is not always apparent.  Toxic mold can cause a serious allergic reaction in some, while others go on with no symptoms at all. It can be difficult to diagnose considering it mimics a variety of other illnesses.  The inflammatory response that occurs as the effects of mold exposure can cause a cascade of other negative health effects, including memory loss, anxiety, depression, and infertility. (3) When a person who has Lyme disease is exposed to mold mycotoxins it can cause severe mold illness. Symptoms include: Joint pain, muscle aches, pain, stiffnessFatigue, weaknessCoughing, shortness of breathHay Fever like symptoms, sore throatNosebleedsHeadaches, migraineStomach pain, leaky gutEye irritation - watery, burning, stinging, itchy eyesSkin irritation Black mold can cause a variety of health conditions even when occupants are unaware that it exists. Exposure to mold spores puts healthy people, including children and pets at increased risk of fungal infections.  As Michael mentions in the podcast, all family members may be exposed to mold toxins from the same source of mold and some will experience a decline in wellness, while others will have no symptoms. Blood tests can show if you have side effects of exposure to toxic black mold. Ask your healthcare provider to perform tests.  For example, my doctor used Vital Wellness Heavy Metals test which is very extensive and shows a variety of mold exposures. *see my results in the screenshot below No matter what, it is important to avoid black mold exposure to prevent the risk of health issues. Avoid water leaks by inspecting your home on a yearly basis.  Cleaning mold and mildew with bleach may remove visible mold, but keep in mind that the roots of black mold, called hyphae, can extend further into the drywall or other surfaces than you can see with the naked eye.  Mold removal by a professional will reduce the health risk to you and your family.  According to the CDC, controlling dampness is crucial to the prevention of moldy areas in your home. Keep humidity levels as low as you can—between 30% and 50%–all day long. An air conditioner or dehumidifier will help you keep the level low. Bear in mind that humidity levels change over the course of a day with changes in the moisture in the air and the air temperature, so you will need to check the humidity levels more than once a day. Guest Michael Rubino Michael Rubino, The Mold Medic, is the authority on mold remediation. Michael Rubino, The Mold Medic, is the authority on mold remediation. As President of All American Restoration, Rubino specializes in working with people who are immunocompromised or have acute and sustained reactions to mold exposure. Rubino provides solutions that not only get rid of mold sources, but also get rid of the contamination created by those mold sources using his proprietary “Home Detox” method. He assembles teams to locate the mold, educates homeowners on what it takes to detoxify your house, and improves the air quality of homes to levels many would believe to be impossible. Rubino’s systems have a 100 percent guarantee to remove mold, mycotoxins, endotoxins, and bacteria, the hidden culprits behind poor air quality and many health issues, by removing the contaminants from the environment and improving the space so that these issues can no longer occur. He is a council certified Mold Remediator by IICRC and ACAC and a contributing member, sponsor, and speaker for the Indoor Air Quality Association. The Mold Medic, Michael RubinoMold Remediation with All American Restoration. Rebecca: [00:00:00] You being the mold medic. I would love to know exactly how you got into this field of work.  Michael: [00:00:07] Yeah. I mean, most kids don't dream of becoming a mold guy when they grow up and, you know, it was, it definitely wasn't my dream, but essentially my dad's a, a contractor my entire life. So pretty much second-generation contractor in the family. And, why I got into mold specifically or environmental exposure,  really is, is hurricane Sandy that happened in the Northeast when I was,  where I'm originally from.  And seeing people actually sick due to these types of exposures is really what made me dial into this. And mainly because I saw an interest in,  you know, looking at people who were being sick, coming from a background that I came from, I almost didn't believe it at first. I was like, wait, what do you mean? People are sick. It gets just mold. Right. You know, mold can make you sick or, you know, bacteria and these things. I mean, you know, I used to lick poles as a kid or something and never had problems. Right? So you start looking at this and you start to see kind of these limiting beliefs that you, you know, come that come into play just to just have a lack of awareness. And when I started seeing people get sick, a light bulb turned on in my head in terms of like, okay, I think there's something that we're missing here from a societal standpoint. And so I started getting into mold remediation and I started, I got my certification. Later the state became licensed. I got my license and, I really just dove in head first. And I came across things like mycotoxins, and which is a toxic by-product that mold can create. And a lot of other bacterial exposures and bacterial toxins, and as I started really diving into this and watching the transformation of people not feeling well, then all of a sudden they start feeling better. Um, it was, it was really a big eye-opener for me. And then kinda made me feel like I was in the right place.  Announcer: [00:01:50] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of. A healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. Rebecca: [00:02:08] I guess a lot of people who have flood damage from hurricanes need mold remediation. Is there a way to prevent mold or is it just inevitable that there's going to be mold if there's been a hurricane.  Michael: [00:02:21] Well, I guess the way that prevent mold would be a little bit different than, than hurricane for preparation, because, you know, unfortunately, you know what mother nature kind of dictates whether your house is going to have water intrusion or not. And I think there's really no way to prevent against that.  Obviously there's certain products they make now that are like hurricane rated and things like that are, that are, you know, tested again. Heavy winds and wind-driven rains, but essentially, you know, you have to deal with it as it comes. So if you have water intrusion that comes into the house, dealing with it properly would, would actually make sure that you keep mold away because mold can grow in as quickly as 24 to 48 hours. So if you have a hurricane hit and someone doesn't come for a month later, you're at a disadvantage there.  I think also making sure you have proper insurance coverage is key that you'd rather, you'd rather have it if you need it than not have it, if you need it. You know, I think that's kind of the, the, the adage that I like to go to because unfortunately for a lot of people, when I come to their house and something bad had happened, You know, they may not have enough coverage to deal with everything properly. And I think that's. That's where people are kind of forced to cut corners and,  unfortunately you're sacrificing your health when you cut corners with regards to environmental exposures.  Rebecca: [00:03:38] That is certainly a good point. Is the insurance. I know I've been there. We had a mold remediation done years and years ago in a different house and our insurance didn't cover it. So it's definitely something to think about. But the thing is, and I want to back up a little bit, because I think a lot of people just,  it's not some big event, like a hurricane or a flood or something that causes them to have mold in their house. A lot of people just don't even realize it's there until they get sick. So can you tell us in your experience, obviously it is possible, but to have mold exposure and mold toxicity without being aware of, or having ever seen it in your environment?  Michael: [00:04:22] Yeah, actually that's kind of the scary thing, is I would say most people that I visit with. On the surface, the house looks fine.  They, you don't even really see mold. You may get like some weird odors or things like that. That can be other signals to detect if you have mold, but, you know, there's, it seems fine, right? The place is clean. You don't really see a lot of signs of water damage. It's, it's really behind the wall where the problem is not can make it a lot more, that can make it much more difficult to detect. And that's why I kind of look at environmental exposure as a whole, because I would say. If you look at really any medical journal, you're going to find out the three common themes of illness are genetics, predispositions, and then environmental exposures. And so my job, Rebecca Huff full 34:24 https://www.thatorganicmom.com/tips-for-longevity-from-the-habit-society/ Mon, 02 Aug 2021 12:00:00 +0000 https://www.thatorganicmom.com/?p=25206 Make note: There are a lot more tips for longevity in the blog post than we had time for in the podcast episode, so make sure you listen to this episode as well as read the entire post. Life expectancy in America is 78.7 years according to Data from the National Vital Statistics System.(1) Although it varies from state to state. If you're an Asian American, your lifespan is expected to be about eight years longer. (2) Most people say they want to live a longer life, although the number of years is not the only goal. Keep in mind that a long life span is not the same as a quality health span. We want to live a healthier life, longer. So how do we go about healthy aging? That is the topic on this episode of A Healthy Bite. Nikki and Ashley from The Habit Society are joining me for a discussion about how to make healthy habits stick. This podcast episode was sponsored by Honey Badger, an excellent source for fitness supplements like Branched Chain Amino Acids, Electrolytes, and more. Healthy Habits for a Longer Life As mentioned in this podcast episode, there are numerous healthy habits you could employ in hopes of extending your life span. The challenge is prioritizing them and being consistent. Depending on willpower alone usually results in failure. Exercise Any form of regular exercise is better than none at all. However, there are a few forms of physical activity that have been shown to have specific benefits on a long and healthy life. (3) HIIT or High-Intensity Interval Training - According to Harvard geneticist, Dr. David Sinclair, HIIT exercise induces sirtuin defenses (a class of protein that helps regulate cellular aging) which can defend cells against disease and aging. (This is also true for intermittent fasting.) HIIT training can be done by doing sprints, jumping rope, burpees, or whatever it takes to increase your heart rate for four minutes at a time which will trigger a hypoxic response. This simply means it's hard to breathe, i.e. you're working your butt off!Strength train at least twice, but preferably three times per week, allowing a 48 hour recovery period between workouts. Kettlebells, dumbells, or whatever you have on hand will work.  In between strength training days, practice active recovery exercises such as swimming or biking (at an intensity level where you can still have a comfortable conversation.)Yoga - Many studies have been done on the health benefits of yoga. Reduced risk of cardiovascular disease, as well as metabolic syndrome to mention two important ones. (4) In addition, yoga is associated with improved mental health. Yoga has benefits beyond physical fitness One of my most recent favorite tips for longevity was to start practicing yoga. I've practiced on and off over the years but recently started being consistent along with my twelve-year-old daughter. I was amazed at how much it improved my outlook. In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body. Yoga Can Slow Effects of Stress and Aging, Studies Suggest On a side note, yoga doesn't have to include spirituality. Of all the yoga classes I've been to, it has never been mentioned. Over 90% of people who begin practicing yoga do so for physical exercise, improved health, or stress management. You may even be surprised to know that practicing yoga changes the brain.   In fact, it helps to prevent your brain from shrinking as you age! the protection of this gray matter brain volume is mostly in the left hemisphere, the side of your brain associated with positive emotions and experiences and parasympathetic nervous system activity—your “rest and digest” relaxation system. Why Does Anyone Do Yoga, Anyway? Honorable Mentions According to Blue Zones, by Dan Buettner, many Okinawans practice a dance-like version of Tai Chi. The benefits of practicing Tai Chi are exceptional and it's especially beneficial for people over the age of fifty. Women who practice Tai Chi can expect protection against osteoporosis, reduced risk of type 2 diabetes, lowered cholesterol levels, and more.  In addition, Tai Chi is often used to aid in recovery after a heart attack as it helps to lower blood pressure and heart rate as well as cortisol levels. Practicing Tai Chi twice weekly was shown in studies to improve sleep. (5) People who regularly participated in swimming had a 28% lower risk of all-cause mortality compared with people who did no swimming. This also encompasses deep water running. (10) Contrast Therapy One of the easiest tips for longevity is to practice contrast therapy. You can do this without any special equipment. Many people practice contrast therapy in the shower going from hot to cold several times. As I mentioned, many people, myself included use infrared sauna and cold showers. Hot and cold therapy has been studied for its health benefits not only for athletes or to recover from injury but also for helping us reach a "ripe old age." Going from hot to cold, whether you work out or use a sauna and follow up with a cold shower, is associated with increased life expectancy.  The place I mentioned in the podcast episode was Jeju Sauna, located in Duluth, Georgia, just outside of Atlanta. Known in South Korea as jjimjilbangs, this bathhouse has temperature-controlled water, salt sauna, jade stones, and so much more. Not a typical American-style sauna, but an excellent place to invest in longevity. If you get a chance to visit, you can practice contrast therapy by intermittently dipping in the cold water tub and then hot sauna bathing. Make sure to read the "before you go" section to prepare yourself if you do visit! Sleep Get enough sleep, quality sleep, and at cooler temperatures. Less than six hours of sleep per night leads to a 10% increase in death risk. (6) Lowering the temperature while you sleep encourages the production of human growth hormone which keeps you younger longer. In addition, it helps improve metabolism, lowers cortisol, and inflammation. Sleeping at cooler temperatures helps you get more restorative sleep because it allows you to get into deep sleep faster. There are two excellent ways to stay cool at night that I recommend: Sleep naked. Here's why.Use a chilipad and turn it down before you go to sleep. (I turn mine down to 55-60 degrees Fahrenheit while I sleep!) Listen to a podcast episode about this sleep hack here. Intermittent Fasting According to research, fasting one day and eating resulted in a boost in the longevity genes after only three to ten weeks. (7) Dr. David Sinclair says some fasting is better than none and if you're never hungry, that's the worst thing you can do. In fact, he says that it's not so much what you eat as when (i.e. following a specific macro ratio is not as important to longevity as is slightly stressing your body with some intermittent fasting.) In addition, intermittent fasting can help you maintain a healthy weight, which also can add years to your life. Moderate obesity reduces the average lifespan by about 3 years according to Science Daily. (8) Use a Body Mass Index (BMI) chart to find your healthy body weight and set that as a goal. Implementing the healthy behaviors mentioned in this article and on this podcast episode will  Eat Veggies Although we didn't discuss dietary habits for longevity, following a healthy diet is certainly one of the pillars of a healthy lifestyle. While intermittent fasting is important, research shows that following a healthy diet such as the Mediterranean Diet lowers the risk of heart disease. It is touted as the world's healthiest diet. With an emphasis on healthy fats such as olive oil, this diet is also proven to improve brain function, ward off dementia, and strengthen bones. Eating a Mediterranean Diet also means you get lots of fiber from whole grains and vegetables, which can help with satiety. This way of eating also boasts plenty of antioxidants that detoxify cell-damaging chemicals in your body. While the Mediterranean Diet is great, a similar but in the opinion of many, better diet, is the Okinawan diet. With a bit less focus on grains, it is predominantly made up of vegetables. Not to mention the practice of only eating until you're 80% full. Something the people of Japan call Hara hachi bu. (And also a great way to conquer emotional eating.) One of the findings from the blue zones is that the people in Okinawa, Japan eat plenty of veggies. Around 60% of the Okinawan diet is made up of vegetables while only about 2% of the diet is made up of fish and meat. Stands to reason since eating more vegetables is associated with a lower risk of disease. Eat more whole foods and less processed foods. Try Hearts of Palm, it's a Blue Zone approved food that is outside the norm of every day and so versatile. I love it straight out of the jar or made into a variety of dishes.  Other Tips for Longevity  Instead of sitting down when talking on the phone, walk, work around the house, or even doing light gardening. (You can use headphones or just pull weeds with one hand.)It's not always about doing more, so make sure to structure some time for rest, whether that is relaxing in a hammock with a good book, sitting in the sauna, or taking a nap.Learn to manage stress, which can cause your body to produce too much cortisol, which puts you at a higher risk for health problems.Spend time with people you love, often. Enjoy life, laugh more, and make sure to strengthen your sense of purpose. Rebecca Huff Tips for Longevity with The Habit Society full 33:19 https://www.thatorganicmom.com/infrared-sauna/ Sun, 25 Jul 2021 13:20:00 +0000 https://www.thatorganicmom.com/?p=14510 There's no denying sunny days brighten my mood. Enjoying time in the sun can lift you out of the blues, give you precious vitamin D, and many other health benefits. The sun's rays regulate our sleeping patterns and supports physiological processes. Although, people have grown more and more sun-phobic while forgetting the powerful healing benefits of sunshine. One way to reap the benefits of light, without the risk of skin cancer is using a near infrared sauna. (This post was originally written in May 2019, but since I purchased my own Luminati Infrared Sauna, I recorded a podcast episode sharing more about my personal experience with having daily access. My consistent use of infrared light therapy has improved my rosacea, helped me to detox mold and glyphosate, as well as improved my endurance levels and sleep efficiency. I also found that it is immediate relief from an ocular migraine. Make sure to listen, you can play the episode in the player above, or open it in iTunes, Spotify, etc. Resources mentioned in the episode are listed at the bottom of this post along with the transcripts.Rebecca Huff If you experience Seasonal Affective Disorder, you may benefit from 15-20 minutes of daily infrared light therapy. Lifting the mood is not the only benefit of healing light therapy, check it out: Benefits of Infrared Saunas Boosts the immune systemImproves overall well-beingDetoxifies the bodyWeight loss & increases metabolismLowers chronic painReduces side effects of diabetesEases joint stiffnessReduces stressIncreases collagen production for better-looking skin Detoxification benefits of near infrared sauna You hear the word detox alot these days, but what does it really mean? When it comes to basking in near infrared rays you can expect the highest level of detoxification. Much deeper than in an ordinary stove-type heated sauna. When your sauna raises your core body temperature, your body’s natural reaction is to sweat. Sweating in a relaxed state promotes blood flow to your organs, creating a detox that starts at the cellular level and reaches the whole body. In just one 20-minute session, you could release up to a pint of sweat—and with it, harmful substances that have built up over time.Saunaspace The reason I purchased my sauna was that I tested positive for mold toxicity for a second time. In addition to the protocol my doctor prescribed, she also suggested sitting in a sauna. Sweating is an excellent way to detox mold from deep inside the body. An infrared sauna is considered a dry sauna. This is the best choice when it comes to detoxing mold. The heat lamps rays penetrate the tissue releasing mycotoxins. After all, the most natural way to release toxins from human tissue is sweating. Anti-Aging Strategy The nice side benefits of a sauna session include skin rejuvenation by way of a boost in collagen and elastin. Regular use of infrared light stimulates production of both in your body. You'll notice that youthful glow returning to your skin after regular visits to your sauna. In one study, skin roughness and collagen density were measured after spending time in infrared light only twice per week for thirty sessions. Researchers noted a "significant improvement" in skin complexion and feeling. 1 You'll notice tighter skin and less blemishes as well. Speaking of skin conditions, infrared sauna is often used for the autoimmune condition psoriasis. The deep penetration of red light therapy into human tissue helps to improve circulation, boosts immune function, releases toxins, and delivers nutrients. An unintended benefit of my sauna time has been a significant improvement in my rosacea! While my face does get red while I'm in the sauna, the skin where my rosacea usually flares up, has been much clearer since I started bathing. For me, this was further proof that it does matter what type of sauna you use, as I used to regularly sit in a hot stove type sauna which only exacerbated my rosacea flare-ups. Between my sauna sessions and my rosacea skin care routine, my complexion has been looking much better. Physical Performance Using infrared heat increases circulation to the tissue and improves muscle recovery. Athletes use heat therapy as a go-to for muscle pain, but in fact, this isn't the only benefit. Red light therapy may also stimulate the release of human growth hormones, which can help an athlete recover faster and come back stronger. 2 Infrared sauna therapy is frequently used for pain relief and wound healing. "By stimulating mitochondria at a cellular level, it can improve circulation, oxygenation, and healing responses to help joint and muscle pain sufferers find natural relief." 3 Especially productive for alleviating back pain and also for reducing pain with fibromyalgia and chronic fatigue syndrome. This podcast episode was sponsored by Honey Badger. They provide unique great-tasting formulas to fuel an intense experience for your fearless, active lifestyle! Weight Loss Being in the sauna feels relaxing, yet your heart rate will increase. This is good though, because while it doesn't replace exercise, it has been shown to help reduce body mass. In obese patients, the body weight and body fat significantly decreased after 2 weeks of sauna therapy without increase of plasma ghrelin concentrations. On the basis of these data, sauna therapy may be a promising therapy for patients with lifestyle-related diseases. 4 Cellulite reduction is another benefit of consistent near infrared sauna use. 5 Longevity and Wellness Cardiovascular improvement is yet another wonderful benefit of near infrared sauna. Increased frequency of sauna bathing is associated with a reduced risk cardiovascular disease, including sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease and all cause mortality. 6 The risk of heart failure decreased by The regular use of saunas has been found in various studies to be protective of sudden cardiac death. Therefore, "sauna bathing is generally safe for most healthy people and even among patients with stable CVD, if used sensibly and with caution." 7 Furthermore, these same studies show "reduced arterial stiffness, decreases in inflammation and oxidative stress, stabilization of the autonomic nervous system, beneficial changes in circulating lipid profiles and other [cardiovascular disease] risk markers, and lowering of systemic blood pressure." Brain Health Besides the reduction of heart health problems, regular use of sauna reduces the risk of dementia and Alzheimer's Disease according to several studies. Dementia and Alzheimer's Disease are two of top health concerns in the United States, next to cancer and diabetes. A Finnish Study concluded that "moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer's disease" in their male population. 8,9 Traumatic Brain Injury, including blast TBI, and sports injuries has been successfuly treated with red light therapy. NIR has been used with success on Veterans of the Gulf War to reduce PTSD, improve sleep, and verbal memory. Although studies are ongoing, the use of near infrared light looks promising for cognitive functioning. 10 For the rest of us, regular exposure to near infrared sauna can enhance your ability to process information, focus, and remember. Stress Reduction and Improved Cortisol Levels Let's face it, most of us are stressed these days; it's hard to avoid stress! I used to think that it would be impossible to avoid the stress that caused high cortisol. Then I realized managing inevitable stress is possible with a bit of planning. Supplementing with magnesium, getting the right amount of sleep, and taking time to relax can help bring down those high cortisol levels. My relaxation ritual consists of a leisurely walk, skin brushing, light reading in the sauna, followed by a cold shower and then hydrating my skin with magnesium body butter. Performing this routine just before bed improves my sleep. (Which I document using multiple sleep trackers!) What are infrared saunas? Regular saunas use heat from a fire, hot rocks, or other materials to raise the temperature inside a small room, often made of wood. Sweating in a regular sauna is thought to bring benefits due to the release of toxins. Infrared saunas, on the other hand, use heat and light to accomplish the same type of detoxification. The light from an infrared sauna penetrates the skin without heating the air inside the sauna chamber. Lower temperatures mean that a person who is not heat-tolerant can reap the benefits of saunas. Infrared saunas are more effective than heat saunas in that they help the body perspire at about 80% water and 20% waste and toxins, where traditional saunas are approximately 97% water and 3% waste and toxins. What's the difference between far infrared and near infrared? The wavelength of the light is what differentiates between far and near infrared. Near-infrared has wavelengths closer to the red wavelength, which contains more energy. Some experts say near-infrared wavelengths penetrate up to 4 inches into the body. In addition, near-infrared is said to stimulate the mitochondria so that they release nitric oxide and boost ATP production which has a healing effect on cells. The majority of infrared saunas are "far" infrared which is a lower-energy infrared wavelength. Far infrared sauna light heats the body which causes detox by causing the human body to perspire. When the body produces sweat, it removes harmful elements out of the body's fat stores rather quickly. However, because far-infrared uses low-energy wavelengths some experts say it provides minimal health benefits. Some experts suggest that far-infrared saunas also give off electromagnetic fields (EMFs) which do more harm than good. Near Infrared Sauna Rebecca Huff full 35:43 https://www.thatorganicmom.com/human-milk-oligosaccharides/ Mon, 19 Jul 2021 15:21:10 +0000 https://www.thatorganicmom.com/?p=25017 This post is sponsored by Layer Origin About 70% of the immune system lies in the gut, which is one reason why it is so important to feed the good bacteria residing there. When you hear "gut health" you may even think of probiotics and the role that these "good bacteria" play. However, a lesser-known player in the gut health game is prebiotics. Prebiotics are a non-digestible fiber that helps promote the growth of beneficial microorganisms in the intestines. Prebiotics are very important for your health. Even though they're not as popular as probiotics; prebiotics are just as important.  Probiotics simply cannot work as well without them. Around 200 different types of HMOs exist, but the highest concentration is found in human breast milk. This is why breast-fed infants were found to have stronger immune systems than those who were formula-fed. Understandably, this is why many infant formulas now contain HMO. Researchers found that infant formula that contains 2′-FL better supports immune and gut health and is closer in composition and function to human milk.  However, infants are not the only ones to benefit from supplementation of HMOs. As mentioned in this podcast episode, children, teenagers, and even adults can also experience the healthy effects of HMOs. Those over the age of 50 particularly will want to look into the benefits of HMOs. Human Milk Oligosaccharide: The Component in Breast Milk That Strengthens Your Immune System The benefits of having good bacteria functioning well are far-reaching. Beyond the gastrointestinal benefits, HMOs have a positive impact on the immune response. As we mentioned in the podcast, asparagus is a good source of prebiotic, and yogurt or kombucha can give us needed probiotics.  A few other prebiotic foods are onions, apples, flaxseeds, seaweed, garlic, and whole oats. Definitely, these are foods that you'd like your children to eat regularly. Unfortunately, most of us don't eat these foods on a daily basis or in quantities high enough to replenish what our bodies need. Thankfully, there are alternatives, especially when it comes to kids, as many children don't eat enough prebiotic foods. Quality prebiotic supplements can help the probiotics in the gut survive and multiply. The best way for adults to obtain HMOs is via supplements made specifically for adults. Unfortunately supplements of this nature did not exist until recently. But thankfully, there are now a number of healthy, safe, and easily obtainable options for adults, who want the incredible benefits of HMOs.Layer Origin Benefits of HMO's These prebiotic supplements have been shown to have a positive impact on the body, particluarly they've been linked to: Good SleepImproved mineral absorptionFeeling satisfied after mealsBetter Gut HealthImprove immune responseHealthy WeightSkin HealthBetter Digestion and Less Gastrointestinal disturbances Human Milk Oligosaccharides Structure and Functions Incredibly important when it comes to infant nutrition, HMO is the third most abundant component of human milk. HMOs have no nutritive value. They are a structurally and biologically diverse group of complex sugars that are indigestible. But they do have a biological benefit when it comes to bacteria. Layer Origin While they may aren't a nutritional component of breast milk, as a non-digestible carbohydrate, they travel to the colon to feed the good bacteria, like bifidobacteria, and fight off infection and inflammation. Prebiotics are fiber found in plants that go through the intestines unchanged. When you add prebiotics to your body it acts as a fertilizer to enrich the good bacteria (probiotics). Think of prebiotics as the "miracle grow" of the colon. Habit #16 Prebiotic supplements come in a variety of forms such as  Fructooligosaccharides (FOS)Galactooligosaccharides (GOS)Inulin (naturally occurring polysaccharides)Trans-galactooligosaccharides (TOS)and 2'-fucosyllactose (2'-FL) which is a human milk oligosaccharide (which we will refer to as HMO or HIMO referring to biotechnologically-produced versions that are chemically identical to their models in human breast milk) The Bottom Line Clearly, all prebiotics are good for you, however, HMOs go a step further as they contain another functional group called acetylglucosamine which is significant in that it helps with immune function. This function can not be mimicked by the other types of prebiotics (FOS, GOS, or inulin.) HMOs can have effects on viral pathogens, decreasing the viral load, and may block certain influenza viruses. Read more about HMOs at LayerOrigin.com Transcripts are provided below. This episode is also available as a video: https://youtu.be/JKMftD0W60c Beau Berman Layer Origin on Human Milk Oligosaccharides Rebecca: [00:00:00] Today's episode is sponsored by Layer Origin. If you're someone who struggles with digestive issues such as IBS, or if you just want to keep your immune system stronger.  I know for me, personally, as a mom, one of my top priorities is to keep my children's immune systems really going strong.  So if that's you stick around for today's episode as Beau Berman shares a lot more with us about human milk oligosaccharides, don't worry, he's going to tell you all about what that is and how it works with probiotics to help your body stay healthy and strong.  Announceer: [00:00:38] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Hough. Rebecca: [00:00:56] I'm here today with Beau Berman of  Layer Origin , and we're going to talk about something that might be new to alot of  people. It certainly was new to me and I am a supplement junkie. I feel like I've heard of every supplement out there, but this one was actually really fascinating, but I'm going to let the expert, tell us a little bit more about it. So Beau, can you explain exactly what the human milk oligosaccharide actually is?  Beau: [00:01:20] Yeah, absolutely. So,  the, the easy acronym for it is of course HMO, which is, you know, what it is, that's the easier way to do it. But, certainly, the scientific name is human milk oligosaccharide and so what it is, is HMO is a component that's naturally found in, in human And so it was discovered in the late 1800's, I can get into a very long answer about it, but, you know, in short, it is a complex sugar molecule, a carbohydrate that is part of the composition of basically all human breast milk. The amounts of it vary depending on the person on the woman. But you know, breast milk has lipids, you know, fats, it has protein, it has lactose and it has this component called HMO, which, you know, until the late 18 hundreds, 1888 was not known. And basically scientists around that time and, and biologists, and even pediatricians started to notice that babies that were breastfed were generally having better outcomes, health wise, than babies that were not breastfed at all. Or were given some sort of, you know, replacement formula at that time, you know, late 1800's. And so they started looking into, you know, trying to figure out what was the difference. And, you know, basically that was what they discovered was that you know, the breastfeeding was making a difference and that, okay. So what specifically then in breastfeeding, you know, was it just the extra protein? Was it the extra lactose? Was it the fat? And what they really narrowed it down to is that there was this very specific compound that they didn't know about before. And initially they called it a bifidus factor named after bifido bacteria type of bacteria strain. And then at one point they also started calling. Gyno lactose it wasn't until the 1950s that they really, you know, settled on this name of human milk oligosaccharide and they did that because it is a type of oligosaccharide, which basically means it's a combination of saccharides like, it's a, it's a branch chain, you know, combination. Essentially a plural of, of saccharides is basically what the oligo prefix means. And and there's other types of oligosaccharides that aren't in breast milk. So you have like X O S, FOS, GOS, GOS  is galacto oligosaccharide FOS is fructooligosaccharide X O S is Xylo oligosaccharide. And these are commonly the prebiotics you'll find in supplements today that have prebiotics. And so HMO is something that has really evolved over the last 100 years. Only in the last about 10 years, has it had incredible advancement to the point where scientists have been able to essentially synthesize it or recreate it without human milk. And that enters our product, which has no human milk in it. However, the product we sell is a bio identical to the HMO. You would find in human milk from from the molecular level. And so, you know, certainly this opens up more questions, but I'll, I'll stop there and let you take over again.  Rebecca: [00:04:25] I was actually going to ask you if you could explain the difference between the HMO and colostrum, can you give us any idea about that? Beau: [00:04:35] Yeah. So you know, colostrum is, is a great substance as well. It, colostrum is the basically called like the pre milk from a cow from bovine source. It's been around for a while, you know, I mean, certainly for centuries, but in terms of, as a supplement for decades and you know, it has many benefits and people, you know, take it all over the world. HMO is, Born from, original originates in humans. And then, starting in say like the 1970s, eighties, nineties throughout the 2000 scientists were like, this is so basically a lot of research was done on HMO, continuing research. And what they discovered was that the benefits it was giving infants were far greater than they originally even imagined in the late 1800's, early 1900's, Rebecca Huff full 35:56 https://www.thatorganicmom.com/how-to-grieve-any-loss-in-a-healthy-way/ Mon, 12 Jul 2021 14:26:22 +0000 https://www.thatorganicmom.com/?p=24989 You may have been through the grieving process, like many others, and found yourself dealing with grief in an unhealthy way. Drinking alcohol excessively, overeating, stuffing your feelings or isolating yourself for extended periods of time are some unhealthy coping mechanisms. In the process of grief is when most of us realize we need to learn how to grieve in a healthy way. Grief is indicative of love.David Matthews In other words, if you are grieving it is because you lost something or someone that you hold dear. Someone once said the only cure for grief is to grieve.  Grief comes in all shapes and sizes and forms. An estimated 2.5 million people lose their lives each year, leaving behind an average of 4-5 grieving survivors in its wake. Loss, however, is not limited to death. Experts estimate that there are over 40 different types of loss that people might grieve. We may experience grief without recognizing the fact that we are grieving. This is particularly unfortunate if the way we process grief is unhealthy.  What is Grief The pain of grief over the death of a family member or close friend is part of life. Our natural response to losing a loved one is to experience deep sorrow. A grieving person will deal with a significant loss in different ways.  The way we each handle grief is dependent on the context of our experiences in life. Each person will grieve for a different amount of time and in varying ways.  What are some causes of grief When it comes to the emotional pain that comes from other losses, such as divorce, a child with drug addiction, the end of an era, such as retirement.  Other causes may include the loss of: friendshipa lifelong dreamromantic relationshipa petyour health (due to a diagnosis such as Parkinson's Disease, Hashimoto's Thyroiditis, or even a terminal illness) Symptoms of Grief Because we all process grief differently, it can have an impact on our daily life in different ways. If you find that your daily activities are impacting your health and relationships, it might be time to seek a grief counselor. Some symptoms of grief include: cryingaches and painslack of energynervousness and anxietynot getting enough sleep or sleeping too muchweight gain or lossno appetite or emotional eatingbeing overly sensitive to noise Many of the symptoms of grief can cause you to question your well-being. It's important to get support and understand the natural process of grief. Check with your healthcare provider to see what kinds of mental health services are covered.  Check out sparkoflife.org for retreats, online retreats, and courses. Healthy Ways to go through the grieving process Remind yourself that you are going through a difficult time and try your best to incorporate some self-care practices every day. Again, getting professional help can help you make healthier choices and process grief in your own way. Therapists can recommend exercises that will help you through the process as well as validate your feelings. Join a support groupGet grief counselingTalk to a mental health professional Getting grief support does not mean you are weak, it means you care about your health. Learning how to grieve any loss in a healthy way will contribute to your overall wellness.  About Spark of Life Retreats:  “The Life-Changing Spark of Life Retreat” is open to anyone 18 and older who has experienced any kind of loss, who is at any point in their grief journey. These retreats explore personal grief, the possibility of recovery, and practical tools to enable those grieving to find a new pathway for hope to ‘Live Forward’ for the future.Attendees will learn all elements of grief and be offered the chance to rebuild a rich, fulfilling, and meaningful life once again.To register for a retreat, and for more information about Spark of Life – go to www.sparkoflife.org Alternatively, you can watch any episode of A Healthy Bite on YouTube. Subscribe to the channel for more information and updates on living with healthier habits. https://youtu.be/pKbym487rVk About Spark of Life Spark of Life exists to instill hope that, though life can never be the same after loss, life can be rich and fulfilling. The founders have experienced the journey from loss to life, from grief to grace, from weakness to strength.  They know the journey is difficult, yet possible. They're here to join you on that journey - hope begins now. Practice healthy habits with us. Rebecca Huff full 36:43 https://www.thatorganicmom.com/talk-to-your-doctor/ Mon, 05 Jul 2021 11:31:00 +0000 https://www.thatorganicmom.com/?p=24726 You want to learn how to talk to your doctor in a way that gets you closer to the help you need. Lorena Junco Margain had been prescribed antidepressants after the birth of her 3rd child. She'd been experiencing symptoms that led her to believe there was more to it than postpartum depression. Day after day, she was fatigued, dizzy, and had an overall sense that something wasn't right.  Lorena searched for answers and even went to a specialist for a special brain scan that came back normal. Frustrated and confused, she put on a happy face and tried to push through. A chance encounter with her sister's doctor led to the discovery that she did in fact have a tumor on her adrenal gland. She was scheduled for surgery to remove the adrenal gland with the tumor. She felt grateful that she finally had an answer to what had been causing her so much pain and stress. Then, her surgeon made a horrible mistake. Unfortunately, before the mistake was discovered, Lorena had to travel a dark, lonely journey. That path became even more painful once the surgeon's mistake landed her back in the ER; where she soon discovered why she felt worse, not better, after her surgery.  On the Way to Casa Lotus Lorena shares the details about what happened to her and how she came to terms with it all in her best-selling book On the Way to Casa Lotus.  She also shares what happens when a patient doesn't feel confident communicating with their doctor.  Our current medical system isn't structured in a way that makes women feel comfortable speaking up about advice, recommendations, or prescriptions that they intuitively feel are wrong.   Although this grave error, made by her surgeon, left Lorena with permanent physical consequences, she finds her strength in empowering others. Lorena wants patients to become advocates for their own health and medical care.  In this episode of A Healthy Bite, Lorena shares what's she's learned on how to take an active role in your own health issues. That plus a whole lot of love and encouragement.  Listen above or watch the video version on my YouTube Channel here. How to Talk to Your Doctor Lorena learned valuable lessons about how to talk to your doctor, which is what she is sharing with us today.  As a patient, go into your doctor's office being well-informed, proactive, and plain-spoken. Remember, you should have access to your own medical records and test results. There's no reason why you can't read them and be informed.  Go into your doctor's appointment prepared. Keep notes on how you're feeling, what you're experiencing, and all of your symptoms. Tell Stories and Be Relatable When speaking with your health care provider, be sure to practice good communication. For example, Lorena recommends describing pain with adjectives.  Using stories to help the doctor get into your shoes. "I was driving my kids to school when suddenly everything around me started moving. My vision was blurry, therefore I had to pull over until the feeling passed." This kind of storytelling helps the doctor relate to what you're going through in your life. Take a List of Questions and Points When it comes to health care for yourself or a family member, it's important to write everything down yourself. Keep a list of health concerns you'd like to discuss with your doctor. If you're being prescribed a new medication, ask about the side effects, when to follow-up, is the medication only to be taken for a limited time? Are there better alternatives? Ask your doctor specifically how to take a medicine. Should it be taken with food or without? Does it have interactions with anything else you're taking? On a personal note: In 1992, a doctor prescribed my infant daughter the medicine Paregoric for vomiting and diarrhea. Each teaspoonful contains Anhydrous Morphine (from Opium) about 2 mg. When I gave her the first dose of the medication I knew something was wrong. She lost her breath, turned red, and finally after what seemed forever, began gasping for air.  I called 911, terrified and shaking. Long story short, the prescription should have instructed "dilute in a bottle of water" but it simply read, "give one teaspoon by mouth." Back then, we couldn't look up information on the internet.  Lesson learned: Always Ask Questions! Especially if you are a woman being prescribed a medication or treatment protocol. "Women are 50 to 75 percent more likely than men to experience an adverse drug reaction." 1 Questions to Ask What else could this be?Are there tests you think I need?How can I schedule this test?Is there anything I should do to prepare for this test? What kinds of tests can be used for a diagnosis?Should I avoid food or supplements prior to my test?Will I receive a copy of the results and will you call to discuss or do I need a follow-up appointment?Concerning a prescription, what are the side effects?Can you double-check that this medication will not interact with anything else I'm taking that I have listed in my chart?If my symptoms go away, should I continue taking the medication?What do I do if my symptoms get worse? Also, you may want to ask if there is a backup plan in case your health insurance doesn't cover your prescription or in case it is too expensive. (A face wash for rosacea that cost over $500 per month AFTER insurance was once prescribed for me! No thanks!) Explore Treatment Options Don't be afraid to get a second opinion. Speak up if you want to explore complementary medicine or combined care. Call your insurance provider to see if alternative health approaches are covered. Would your doctor consider massage therapy, herbs, or chiropractic care, just to name a few.  Always list any complementary treatments on your medical records so that your health care provider is aware. Better to be proactive, rather than wait for your doctor to ask. Be an active participant in your own treatment plan. Instead of accepting medical advice that you aren't comfortable with, seek out health information from a variety of sources.  Never ignore your Instincts Lorena shares how she followed her instincts when it came to the baby with the heart condition. When they told her to wait until the baby's appointment, following her gut saved the child's life. Without Lorena's assistance on following her instincts, the baby would have died. There are countless stories like this out there, although not all of them have happy endings. Never ignore your instincts. Self advocacy could save your life.   "There’s nothing wrong” is Not an Answer! If you feel you have health problems but your doctor says there is nothing wrong, you have a right to get a second opinion and a third. As Lorena mentioned in the podcast, since the coronavirus pandemic, the options for seeing doctors have expanded. A doctor dismissing your symptoms should not keep you from seeking answers elsewhere. When you're told, it's all in your head, it can be disheartening, embarrassing, and frustrating; however, you can't let that keep you from getting the best care possible. Wellness incorporates mental health as well as physical health. Someone who dismisses your concerns may make you doubt yourself; however, when your doctor says nothing's wrong it has an even greater impact.  Keep seeking help  A patients' symptoms may be dismissed for a number of reasons. The doctor is too busy, distracted, or overworked. Other more disturbing reasons may be: Age bias (being young isn't a guarantee of overall health!)Racial bias - sadly people of color routinely do not receive the level of care as do caucasian patients, even though they are more likely to have certain medical conditions, they're often screened less. 2Obesity Bias - Higher patient BMI was associated with lower physician respect according to one study. 3 We all want to be in good health. If your family doctor doesn't spend time with you, it may be time to find a new one. As Lorena mentioned, your doctor should take the time to discuss your concerns and answer questions to the best of their ability. Bringing About Change Lastly, it's important to speak up if you're hoping to improve the doctor-patient relationship. Remember, your doctor is not a mind reader. If you are not happy with the treatment you receive, they won't know unless you tell them. Always being respectful, of course. If you aren't satisfied with your doctor's visit, express your disappointment in a polite and respectful way. Your goal is to bring your doctor on board as your biggest ally, so building trust is crucial to the doctor-patient relationship!  Do your part, even though, as a patient, you aren't the only one responsible for the success (or failure) of your doctor's appointment. the doctor-patient relationship is a powerful part of a doctor’s visit and can alter health outcomes for patients. Therefore, it is important for physicians to recognize when the relationship is challenged or failing. If the relationship is challenged or failing, physicians should be able to recognize the causes for the disruption in the relationship and implement solutions to improve care. NIH On My Way You can listen to Lorena's podcast On My Way, and the specific episode we mentioned about how she was able to build her trust in medical professionals again, here. Lorena shares her thoughts about seeing—and speaking to—doctors as equals. What are your thoughts on that topic? We'd love to hear YOUR feedback. I shared my thoughts in the Healthologist Community here and would love to continue the conversation; it's free - so join us! Meet Lorena Junco Margain Art collector and philanthropist Lorena Junco Margain is the author of On the Way to Casa Lotus, a memoir about her journey coming to terms with the permanent consequences of a surgeon’s devastating mistake.  Rebecca Huff full 39:43 https://www.thatorganicmom.com/thrive-working-mom/ Mon, 21 Jun 2021 16:40:11 +0000 https://www.thatorganicmom.com/?p=24546 How the heck do you do it? That's the question working moms often ask one another when they feel like they’re falling behind while everyone else they know is keeping up with it all. (Which usually isn't the case!) Working all day is tough enough, but then to come home to a house that needs cleaning, a hungry family, loads of laundry, and an empty fridge, and that’s just the tip of the iceberg! You gotta be kidding me! Yeah, that's a lot. As moms, we have a tendency to martyr ourselves, putting our needs last of all. I see you, mama, running one kid to Taekwondo, the other to baseball, then rushing home to do laundry before you go pick them up and try to figure out what's for dinner.  Many moms are also operating without the help of a spouse as a single-parent, or married without help because either he's working out of town, or he works two jobs or an insane number of hours each week. Some of my personal favorite tips, which are also mentioned in today’s episode and in the book mentioned below. Learning to Thrive as a Working Mom Don't set unreasonable expectations for yourself and acknowledge that no one can do it all.Ask for help when you need it.Eliminate, Delegate, and AutomatePractice Self Care. Get more tips in the book The Working Mom Blueprint: Winning at Parenting Without Losing Yourself. Learn how to thrive—not just survive— as a modern mom. You love your kids. You’re proud of your professional accomplishments. You have hobbies and friends. And you’re tired. So tired. Working moms often feel like they’re failing on many different fronts. But what if there was a guide to reenvisioning, reprioritizing, and restructuring to build a vibrant, intentional life? As a practicing pediatrician and mother of 2 young daughters, Dr. Whitney Casares understands balancing family and career. She shares honest insights about her own challenges combined with her professional expertise about children of working moms—they thrive!—to create a reassuring guide to navigating modern motherhood. In this practical plan, you’ll learn to set priorities, cultivate self-care, establish an equal parenting partnership, delegate whenever appropriate, and more. With help from Dr. Casares’ advice, it’s time to make motherhood joyful again.Blueprint Meet Whitney Casares Whitney Casares, MD, MPH, FAAP, is a board-certified, practicing pediatrician and the creator of the popular website modernmommydoc.com. She is the mother of two young daughters and lives in Portland, OR. Media features include Sirius XM Radio, Good Housekeeping, The Bump, Scary Mommy and more. Keep the Conversation Going There were so many takeaways for me, even after we stopped recording and I went back to listen. One of the biggest for me was the idea of being intentional when developing a system for the family. Just hoping that it will all get done would never be acceptable for your business. Sharing responsibility and treating the discussion like you would a business was an ah-ha moment for me. How about you? Did you enjoy this episode? Have tips to share or questions to ask? We'll keep the conversation going in the Healthologist Community, so join us there! I'd love it if you took the time to rate and review A Healthy Bite podcast. Here's how. You can also watch this episode on my YouTube channel: https://youtu.be/0smQfvOvU-8 Transcripts: Learn to Thrive, Not Just Survive as a Working Mom with Whitney Casares Rebecca: [00:00:00] Hey, it's Rebecca today's episode of a healthy bite. I'm going to be interviewing Dr. Whitney Casares. She is the author of this book, the working mom blueprint, winning at parenting without losing yourself and she's sharing some insight.  [00:00:15]She is  a practicing pediatrician and the creator of the popular website, modern mommy, doc.com. [00:00:22] A website full of great tips, but her book goes into detail about how to better find that work-life balance. We're going to talk about how moms can find that balance.  [00:00:37] We're going to talk a little bit about, whether or not moms can actually have it all and do it all. [00:00:42] And Dr. Whitney is going to share a lot of her tips that she has learned over the years. Tips that she has, discussed with other doctors in her practice.  [00:00:52] And she's going to be sharing them a lot of that with us today,  pretty much there's going to be something in here for everyone, whether you're working. [00:00:58] Full-time part-time. Work from home work away from home. There's a lot of great tips and advice in this book. So make sure you grab a copy and listen to the end of this episode.  [00:01:11] Announcer: [00:01:11] Welcome to a healthy bite you're one nibble closer to a more satisfying way. A healthier you and bite size bits of healthy motivation. [00:01:21] Now let's dig in on the dish with Rebecca Huff. [00:01:30] Rebecca: [00:01:30] And today we are here with Dr. Whitney Casares and this is a really important episode because this topic that we're going to talk about today, is about working moms, getting it all done, fitting it all in, not getting stressed out, not losing ourselves,  [00:01:47] but before we get into the topic, I was hoping you could tell us a little bit about yourself.. [00:01:52] Dr. Casares: [00:01:52] Absolutely. It's my pleasure to be here. Thank you for having me and yeah, you know, the reason that I care about this topic is because for a long time, I didn't do this well, myself.  [00:02:06] I am a pediatrician in Portland, Oregon. I was one of those people who was all in when I started something and really committed. [00:02:14] And I think a lot of other working moms can relate to this, this idea of, I wanted to lean in fully to my work and to be a professional.  [00:02:21] And I love my work and I find it so fulfilling. And when I had kids that just changed for me. I still had this desire to be fulfilled professionally,  [00:02:34] but there was this push and pull that happened in terms of the needs in my personal life. [00:02:40] But. And the needs in my professional life, my oldest daughter has a severe anxiety disorder. And as a baby, she had a horrible time sleeping.  [00:02:50] She wouldn't go more than 45 minutes at a time. We'd be driving around the whole town. I mean, for the first 13 weeks of her life, you can imagine how effective I was as a pediatrician, during that time. [00:03:00] And, um, as she got older, we thought, you know, she'll grow out of it. Well, she really did it and she became this kid who had intense struggles with emotional dysregulation.  [00:03:10] She needed the help of psychologists and psychiatrists, and we needed the help of parent coaches. And I found myself in this position where she had this huge well of need. [00:03:21] My family had this well of need. My younger daughter had her own needs that were there. I had to attend to my relationship with my partner.  [00:03:28] But at the same time over here, my career, they still really expected me to be 100% all in and to almost act like I wasn't a parent at the same time that I was working. [00:03:41] And so the place that I found myself was really this place of inner conflict of feeling like I was doing everything, but I wasn't anything well.  [00:03:50] Like I was failing and we know that almost 70% of moms described themselves as failing when we polled them, working moms. And so I know I'm not alone in that, in that feeling. [00:04:03] So I decided over time. Okay. I have to have it way that I approach this. There has to be a better way. I can't be the only one who's living in this. Hell.  [00:04:13] And so I developed this framework that at first was just for me, I mean,selfishly, was was just for me. And then I started really talking.  [00:04:20] And at first I talked to all the moms in my practice who were working moms and said, like, what works for you? [00:04:26] What's this tip or trick that maybe you do or solution you have for this. And then I started realizing.  [00:04:31] There's kind of this, these categories that you can place things into. And there's maybe a way to have perspective from a more global and a more global way.  [00:04:41] And then to break it down into, like, what are the specific things you can do for childcare or for feeding your kids or for, um, taking care of all the chores you have in your house, the laundry and the dishes and all that type of stuff. [00:04:53] And for setting boundaries between work and home.  [00:04:57] Rebecca: [00:04:57] Wow. Well, that was a lot. And I'm just trying to even digest all of it, because so much of what you said just now was so relatable.  [00:05:05] And I'm thinking, as you're talking, I have talked to so many women, including my therapist and just so many professional women who have had and expressed that same conflict,  [00:05:17] where you're just trying to do everything and be everything for everyone. [00:05:22] And the challenge is there for all of us.  [00:05:26] And it's neat to hear you talk about how you found all of these different techniques, strategies, and tips from the village around you basically, and you were able to come up with this blueprint.  [00:05:38] So I'm really excited to get into this and to kind of pick your brain and hopefully share some tips that other moms can use in  their lives to maybe make it a little bit easier to try to do it all because really. [00:05:54] You know, when we try to do it all, it's just, something's not going to be done.  [00:05:58] And this is a recurring theme I've talked about with my therapist is the idea that women can have it all or that we can do it all. How do you feel about that message that women can have it all?  [00:06:12] Dr. Casares: [00:06:12] Yeah, absolutely. [00:06:13] I think that's a total lie. Rebecca Huff Learn to Thrive, Not Just Survive as a Working Mom full 36:53 https://www.thatorganicmom.com/natural-hair-care-tips-plus-transitioning-to-gray/ Fri, 18 Jun 2021 11:24:00 +0000 https://www.thatorganicmom.com/?p=24391 Today my friend Sarah Laucks is chatting with me about natural hair care. Sarah and I met through work and immediately felt a kindred spirit. You know, when you meet someone you could talk to for days on end and still have plenty more to talk about? The first subject we found in common was that we both were committed to natural hair care and had stopped coloring or highlighting our hair years ago. Being of an age when many women do color their hair, it can sometimes be a challenge to feel good about myself. On many occasions I've noticed a woman with beautiful highlights and lowlights or a color that just stands out and I feel a little wistful about not coloring mine. The feeling passes pretty quickly, however, as I often remind myself that I no longer sit in the chair at the salon for hours getting my hair colored. (Something that was always hard for me because I like to be doing something all the time!) In addition, even when using the least toxic permanent hair coloring, which is an oxymoron because technically it doesn't exist. What is "Natural Hair Care" anyhow? So first, let's look at what Sarah and I mean when we discuss "natural hair care" in this podcast episode. Unfortunately, when it comes to labels, the word "natural" doesn't mean much. The word has no regulation, so if you find it on a product label, just know that it means absolutely nothing outside of clever marketing. For our purposes today, when we mention "natural hair care" what we are referring to is the choice to use products that do not have harmful, toxic, chemicals. We are talking about allowing our hair to be the color it is without altering it with any substance. Chemicals, ammonia, sensitizers, and other ingredients used in permanent hair colorings are not natural. Jojoba, Coconut Oil, Emu oil are natural ingredients. Here's an example. These are the ingredients on my shampoo bar: Olea Europaea (Olive) Fruit Oil, Aqua (Water), Cocos nucifera (Coconut) Oil, Ricinus communis (Castor) Oil, Sodium Hydroxide, Butyrospermum Parkii (Shea Butter), Montmorillonite, Lavandula Stoechas (Lavender) Extract, Rosmarinus Officinalis (Rosemary) Flower OilMorrocco Method In case you're wondering, "Sodium Hydroxide" is lye, the ingredient our great grandparents used when making homemade soap. Pretty much all real soap begins with lye, but it goes through a process called saponification which is a reaction that causes lye to become soap, and safe to use. Hopefully that clears up what we are referring to when we say natural in this episode. We are allowing our "natural" gray hair to grow out instead of coloring it. What causes gray hair: This is not to judge anyone who chooses to color their hair at all! Most women I know and love color their hair. Each of us have to make our own choices. For Sarah and I, the choice was to allow our hair to be its natural color because the alternative was hurting our health. Each of us will go gray at a different stage in life. Some women have grays evenly distributed throughout their head and end up with gorgeous salt and pepper hair, like a coworker of mine many years ago, I used to admire her hair in my early twenties! Others will get a section of gray long before the rest of our head catches up (like me) and if we're lucky it looks intentional! So why do we go gray anyhow? Hair color is determined by cells called melanocytes, which produce the pigment melanin. New melanocytes are made from melanocyte stem cells that live within the hair follicle at the base of the hair strand. As we age, these stem cells gradually disappear. The hair that regrows from hair follicles that have lost melanocyte stem cells has less pigment and appears gray. source As Sarah mentions in this episode, there are so many groups on social media that support women who go gray! I'm a member of two on Facebook and find the other members are very encouraging and helpful. You can also find hashtags and profiles on Instagram for support in going gray. Products we mentioned in this episode: Castor OilDermal RollerEmu OilChagrin Valley Coconut Primrose Hair BalmRahua Oil (has Rahua and Palo Santo - super clean and smells like heaven!) Sarah’s Supplement Recommendations: Fermented Cod Liver Oil/Butter OilOyster Max More tips on letting your hair go gray Whether you have silver hair or just a few random grays, transitioning away from dyed hair will allow your naturally beautiful hair to shine! We are no longer bound by the fashion rules society placed on us in the past, so if you want to stop coloring your hair, don’t let anyone talk you out of it. Read more about how to transition to gray here.Naturally Rebecca Other Posts on Hair Care If you're trying to improve the health of your scalp, get hair to grow faster, thicker, longer these posts will help. Bottom Line: You can have beautiful hair that you absolutely love yet still use natural hair care products and techniques. Our goal in sharing this information isn't to make anyone feel judged for coloring their hair; but to encourage you to be informed. Do the research about the hair coloring products you may be using and what risks come with the ingredients. Not everyone will have a physical reaction to coloring agents, however, the long term effects are still worth investigating. Meet Sarah Laucks Sarah Galbraith Laucks has been fascinated with simple ways to be well for the longest time. She pairs her love of wellness with her professional work, leading to experiences that connect her with wellness leaders of all kinds. Her day-to-day work is focused on helping small businesses in the wellness and food communities learn to use the art of content marketing. When not working she is probably reading a book, weeding the garden, or chasing after her family's flock of backyard chickens. Check her out at trueleaf.io sarahgalbraithlaucks.com. Rebecca Huff 98 98 Natural Hair Care and Transitioning to gray full 54:37 https://www.thatorganicmom.com/stress-free-summer/ Mon, 07 Jun 2021 18:21:22 +0000 https://www.thatorganicmom.com/?p=24348 Summer break can often be a stressful time for parents and kids. Routines change and pressure is on to take advantage of the limited amount of time together, to keep up with summer learning, and maybe even to have the perfect vacation! This year parents may also be feeling the pressure to "catch up" on learning after hearing concerns about gaps in learning or the "Covid-slide" after the pandemic. It can be a bit overwhelming. Kids may be feeling a bit worn out from Zoom School, lack of connection, and too much screen-socialization. Not to mention they may feel stressed, too. Don't let all of this stress steal your joy; instead, take a different approach. Enhance your child's summer with strategies that don't feel burdensome for either of you! If you're wondering how to go about that or maybe it sounds like "more work" you'll want to listen to today's episode. Emily Greene, author of School, Disrupted: Rediscovering the Joy of Learning in a Pandemic Stricken World, is on A Healthy Bite today to share some key takeaways and ideas that will revolutionize your summer break as well as the upcoming school year. The giveaway for the list of 65 Boredom Busters Emily mentioned can be found on her site, so make sure you go grab that download! Free Download 65 Boredom Busters When you break free from the system and from its constraints, you can approach school with a completely different attitude, mindset, and frame of reference for what learning can be. Freed from the mentality that grades and tests are the be-all and end-all of learning, children can truly understand that learning is not external; learning is internal. That is the ultimate joy in this journey of wonders: the realization that learning cannot be contained in a building or a classroom or a curriculum or a school system. Learning is contained inside.Emily Greene You'll learn all about fostering your child's sense of creativity, curiosity, and joy in learning. Plus plenty of resources to support your efforts. Checklists, questions to ask, and the big question for us all: what are the differences between school and learning? Start by answering the questions that will help you assess: is your child losing interest in school? Then explore the Seven Wonders of Learning to help your family navigate school outside the status quo. Ideas for a Stress-Free Summer Play - enjoy doing things with your kidsAsk questions that lead to more questions and invite conversationsSet aside a place where your child can work with his/her hands Give kids free time Encourage them to spend time outdoorsAllow them to get bored and sit with that boredom (it really does spark creativity)Limit screentimeAddress Chronic Stress in Your Life We have the opportunity to shift the paradigm of what education is, to rekindle our children’s joy in learning, and to light the torch for them to carry through the rest of their lives. But we have to make the active choice to keep that torch burning. We have to make the choice not to let it be snuffed out again by the strictures of the educational system. We’ve reached the moment where we need to make the choice to change the status quo.Emily Greene School Disrupted Grab a copy of School Disrupted on Amazon, available in both paperback and Kindle. You'll love the boredom busters, conversation prompts, and other helpful resources that every parent will appreciate. This book will help you and your child rediscover the joy of learning. I especially appreciated the section on putting together a portfolio for students and getting feedback on the spot, rather than waiting until it's time for college applications to do so. This is such good advice and helpful for parents of both homeschooled and traditional schooled children. (While you're on Amazon, just read through all the 5-star reviews!) Watch this episode on my YouTube channel here: How to Have a Stress Free Summer and Still Encourage Your Child's Joy of Learning. Meet Emily Greene Author of School, Disrupted: Rediscovering the Joy of Learning in a Pandemic-Stricken World in which she shares her experience educating her children inside and outside of traditional schools. She inspires parents to think differently about the future of the school, offering practical strategies to help bring back balance and optimism as we reimagine a better way to learn—in the pandemic and beyond. Emily developed the Kiddovate program, working with hundreds of teachers and students to ignite curiosity and creativity in the classroom and at home. Emily also is co-founder of VIVA Creative, where she and her team create live and digital events that helps to bring people together in innovative ways during the pandemic. In 2020, she received an Ernst & Young Entrepreneur Of The Year® award recognizing innovation during the pandemic. She holds M. Ed. in creativity from Drexel University’s school of education.  Read more of Emily's blog posts on her website www.emilygreene.com Transcripts: How to Have a Stress Free Summer [00:00:00] Rebecca: [00:00:00] Yeah. So what actually makes a summer break so stressful for us parents. [00:00:06]Emily: [00:00:06] I think as parents, what makes summer break stressful is when we feel like we have to continue being in school. You know, we're so excited to have that reprieve and everybody's talking about summer break. And now this year, we're, we're inundated with messages about gloom and doom learning loss. [00:00:24] And the COVID slide, but really we know intuitively that we need to step into, to a summer to recover and restore our energy and our joy in learning   [00:00:36] Rebecca: [00:00:36] and it's okay if we learn a few things while we're doing,  summer break, as long as we're enjoying it. Right? [00:00:43] Emily: [00:00:43] Absolutely. And I think one of the greatest myths in education is that learning only happens when it's based on. [00:00:52] The education system standards. Our kids will learn a lot this summer just as they learned a lot the last year. And you know, in my book, I talk [00:01:00] about a lot of ways that kids can learn. I mean, deeply and joyfully learn that might not look anything like the summer packet your child is supposed to complete. [00:01:11] Announcer: [00:01:11] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life. A healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:01:30] Rebecca: [00:01:30] I'm so happy to be here today with Emily Green. She is the author of a book that I think every mom's going to want to get her hands on, whether their children go to public school, private school or homeschool, the title of the book is, "School disrupted, rediscovering the joy of learning in a pandemic stricken world." [00:01:48] And I think it's just amazing because in the book, Emily shares her experience inside and outside of traditional schools [00:01:56] and so today we're going to pick her brain a little bit and the focus of our [00:02:00] conversation is going to be on how we can have a stress free summer break. And I think that's really important coming out of this past year. [00:02:08] So Emily, can you tell us a little bit about yourself and your experience?  [00:02:13] Emily: [00:02:13] Absolutely. I'd love to, and thank you so much for inviting me on to your podcast. I,  like all parents across the world have come off of this challenging pandemic era schooling year with a lot of learnings. My perspective is oriented in having three sons. [00:02:30] I have a third grader, a ninth grader, and a soon to be 12th grader and all with very different , types of learning and different needs. And so like many parents when we found ourselves, uh, inheriting the responsibility of completely supervising our children's learning, whether we were already homeschooling or not. [00:02:52] Um, you know, there's a lot to talk about. This is a great topic and how not to carry a lot of the stress from the [00:03:00] last 12 months into the summer, which should really be a time for rest and reflection and learning.  [00:03:05] Rebecca: [00:03:05] Right. And I think this summer is going to be a little bit different than all the summers before. [00:03:10] And I think that focusing on how to get through the summer with as little stress as possible is going to be so beneficial for so many parents out there.  [00:03:20]Emily: [00:03:20] In previous years, I think we can all agree that one of the priorities for, for parents is thinking about how they're going to keep their kids busy and engaged and , to pass the time in a way that's meaningful. [00:03:34] And I think what's different this summer is that we have a little bit of this weight on our back as education experts all over the country are asking. What about the COVID slide? And what about the learning loss and how are we going to make up for how, how, how badly our children have fallen behind. And, you know, I think coming into this summer, parents feel the burden, not only to keep their children [00:04:00] busy and entertained, but also to make up for loss learning. [00:04:05] And I feel like it's , It's not asking the right questions and maybe parents are bearing an unnecessary burden with this weight on our backs. [00:04:16]Rebecca: [00:04:16] Wow. That is so well-spoken. I think that it is really important to, at all times, continue learning throughout the summer because you know, they do say that there's a certain amount of progress that is lost just in a traditional school summer break. [00:04:32] So with the past challenging year, not only, some of the time away from school and the disruption in the regular routine, but stress also makes it hard for kids to learn. And they've had a stressful year, not just as moms and dads who are, Rebecca Huff 86 86 Have a Stress-Free Summer and Bring Back Your Child's Joy of Learning full 36:47 https://www.thatorganicmom.com/can-hormone-imbalance-cause-weight-gain/ Mon, 31 May 2021 21:43:00 +0000 https://www.thatorganicmom.com/?p=24287 Weight loss can be challenging under normal circumstances, but it becomes even more frustrating when a hormone imbalance is at play. Today's guest is the author of The Women's Guide to Hormonal Harmony, Lacey Dunn. Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and host of the UpliftFit Nutrition podcast, is a functional medicine dietitian with a fiery passion for helping women feel and look their very best. People call her the “Hormone Fairy Godmother,” as her one mission in life is to help women go from surviving to thriving. Dunn specializes in all things hormones, thyroid, gut, and metabolism and incorporates on-going education into her daily life. In this episode, Lacey will share information and strategies that will help you get your hormones back in balance and shed a few pounds in the process. Calories in vs. calories out is not all that matters. Your body is an everchanging organism, not a car with one set fuell-need and way to run. You have hormones that can increase or decrease your metabolism, and hormonal imbalances can play a great role in your ability to maintain or change your body composition and weight. Hormonal Imbalance Signs and Symptoms Some of the signs and symptoms of imbalanced hormone levels may include the following: loss of muscle massaccumulating more belly fathot flashestender breastsmenstrual cycle being either too light or too heavydebilitating pain with menstruationlow motivationlow libido hair losstrouble sleepingcold intoleranceheart palpitationsinsulin resistance overweight or obesitynight sweats (mostly occurring during menopause)infertility Hormone Imbalance Weight Loss Tips We want to bring back that hormonal balance. Especially if you have low levels of cortisol, progesterone, testosterone. Caring for your adrenal glands is one of the best things you can do for overall wellness, including being at the right body weight for you. Allow yourself to sloth (chill out when you need to and rest when necessary)Focus on good sleep hygiene (wear blue light blocking glasses)Don't starve yourself in dietingBalance your blood sugar throughout the daySmart snacking - always adding in that protein to balance mealsAvoid the grind and treat your body wellHave thyroid hormones checked See a practitioner well versed in women's health, have hormone levels checkedKnow about leptin, ghrelin, and how to stop cravings Estrogen One of the major role players when it comes to metabolism. Estrogen dominance can cause weight gain around the middle body and even hips and thighs.  keeping estrogen levels balanced is important for the maintenance of lean muscle tissue, bone health, and regulating body temperature. Cortisol Too much cortisol will cause your body to store fat, you may notice it in your face, back, and abdomen. With an excess of cortisol, the body holds on to water weight.  Blood sugar levels and blood pressure along with proper immune function are controlled by cortisol. Having too much cortisol will leave you tired and wired, crashing mid-day, but unable to sleep at night. Too much cortisol can lead to insulin resistance and even heart disease. Meaning we can less use glucose for fuel and more readily store glucose as body fat. So we develop insulin resistance. We develop a lot of inflammation because the cortisol that normally helps combat inflammation then actually becomes inflammatory. Which further makes you insulin resistant starts causing you a lot of pain, aches, holding water weight. Then it starts contributing to sleep dysregulation because our cortisol levels have a natural rhythm.  On the flip side... Too Little Cortisol Too little cortisol will lower your tolerance to exercise and cause energy crashes late in the day, both can keep you from getting in that daily walk or workout. In addition, the muscles will begin to lose tone and become hard to maintain. With too little cortisol, everything feels stressful, you may get sick frequently and those blood sugar swings will keep you feeling pretty rough.  Lack of cortisol will lead to a lack of motivation. Those with too little cortisol will struggle to lose weight. The libido will suffer as well, so there goes that form of exercise! The Women's Guide to Hormonal Harmony dives deeper into the subject of how progesterone can be converted to cortisol in your adrenals and why that's important. If you have an imbalance of cortisol levels, hypothyroidism, or improper adrenal function, you would do well to read the book! Progesterone Without a proper balance of progesterone, it can be hard to stay calm and relaxed, it may even be harder to get a good night's sleep. Quality and quantity sleep is one of the pillars of weight loss. Progesterone helps to balance the mood as well, so when there is too much or too little, mood swings follow. A Word About Vitamin D While we call it a vitamin it is actually a precursor to your hormones; your body converts it from sunlight or dietary cholesterol. Without it, you may experience fatigue, depression, muscle weakness, pain, or cramps. Being low in this hormone may steal your thunder when it comes to your workouts. Vitamin D levels can be checked with a simple blood test, you can even do it at home. Covered in this episode Let's talk about the stigma of weight (at any age) and how people relate it to "being healthy" What are the signs and symptoms of hormonal imbalance?What is happening with hormones when someone is trying to lose weight but doesn't seem to be able to? What are the hormones that are most responsible for weight gain? How do hormone imbalances lead to metabolic disease?What hormones can cause hormonal imbalance? How do they work together?What tests are recommended to address and find hormonal imbalance?You say a little food and lots of exercise is a recipe for disaster, can you explain why and what is better?Why is "the grind" is the last thing that is helpful for your body and weight loss goals?What foods and nutrition changes can someone make to support their hormones?Lacey's best advice/top tips for hormone health for women of any age along with the lifestyle changes are essential to create and keep healthy hormones. Meet Lacey Dunn Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and host of the UpliftFit Nutrition podcast, is a functional medicine dietitian with a fiery passion for helping women feel and look their very best. People call her the “Hormone Fairy Godmother,” as her one mission in life is to help women go from surviving to thriving. Dunn specializes in all things hormones, thyroid, gut, and metabolism and incorporates on-going education into her daily life. The Book The Women’s Guide to Hormonal Harmony: How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body gives women the knowledge, tools, and confidence to rebalance their hormones, master their metabolism, and become the boss of their own body. From thyroid disorders, hormonal imbalances, and gut disorders, to navigating the best "diet" plan, this guide serves as the one book you need to feel your best and reclaim your hormones, health, and body. In this book, you will be given the knowledge that you need on what your hormones are, how they work, and how they interact and influence the body. You will learn the truth about what healthy eating really means, what foods will help nourish your body, and how to live a healthy, sustainable lifestyle. This is a secret sauce book of knowledge bombs for all women to not only know what is going on in their bodies, but why. The Women’s Guide to Hormonal Harmony: How toRebalance Your Hormones, Master Your Metabolism, andBecome the Boss of Your Own Body gives women the knowledge, tools, and confidence to rebalance their hormones, master their metabolism, and become the boss of their own body. From thyroid disorders, hormonal imbalances, and gut disorders, to navigating the best "diet" plan, this guide serves as the one book you need to feel your best and reclaim your hormones, health, and body. In this book, you will be given the knowledge that you need on what your hormones are, how they work, and how they interact and influence the body. You will learn the truth about what healthy eating really means, what foods will help nourish your body, and how to live a healthy, sustainable lifestyle. This is a secret sauce book of knowledge bombs for all women to not only know what is going on in their bodies, but why. Connect with Lacey Dunn, MS, RD, LD, CPT on Instagram @faithandfit, Twitter @laceyadunn, and Facebook @LaceyDunnRD. Visit www.upliftfitnutrition.com and listen to UpliftFit Nutrition on most podcast hosting platforms. The Women’s Guide to Hormonal Harmony: How to Rebalance Your Hormones, Master Your Metabolism, and Become the Boss of Your Own Body is available on Amazon. Enjoyed this episode? Leave us a review! Here's how. Have questions or want to talk about this episode more, join the community! Can Hormone Imbalance Cause Weight Gain [00:00:00] Announcer: [00:00:00] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite sized bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff. [00:00:20] Rebecca: [00:00:20] I'm excited to be here today with Lacey Dunn. We're going to get into all of the nitty gritty about how hormone imbalance can alter your ability to lose weight can cause you to gain weight. We're going to get into all of the details about that in a little bit. And I'm going to let Lacey tell us a little bit about her book. [00:00:40] And I want to introduce Lacey the founder of uplift fit nutrition, and she is also the host of a podcast by the same name, uplift fit nutrition. So go and check that out. There'll be links in the show notes . So Lacey is a functional medicine dietician, Rebecca Huff full 37:08 https://www.thatorganicmom.com/what-makes-a-good-personal-trainer/ Mon, 24 May 2021 10:14:49 +0000 https://www.thatorganicmom.com/?p=24136 Listen to the podcast in the player above, you can also subscribe on Spotify. Recently one of my besties called me flaming mad after an encounter at the gym she'd been going to for half a year or more. After I heard the story, I was inspired to help other women avoid a similar scenario. What happened was, my friend had recently overcome some obstacles around weight loss and avoiding the gym due to feeling self-conscious, then was basically body-shamed by her trainer. So crazy when you think about the fact that fitness centers are there to help people get in shape, but many people who need them don't go because people might stare or judge them. Red Flags that Signal You May Need to Fire Your Trainer Maybe it's hard to discern between excuses and legitimate limitations. Although he seemed to discount what she told him and make the assumption that she was not willing to work hard enough to get the same results that he gets when he diets and exercises. What Makes a Good Personal Trainer First, there is no excuse for body shaming. Second, don’t waste your time on a bad trainer. This week, we turned to Jessica Mazzucco, an NYC area certified fitness trainer and founder of the fitness platform www.theglutereceruit.com  to help us with the top 10 signs you’ve found a good trainer (and how to avoid the bad ones!) On today's podcast, Jessica shares insight on identifying traits that make or break the relationship with your trainer. Two signs I'd like to suggest as my own personal top priorities are good communication skills, motivating and training clients does not equate to body shaming. A good trainer should never use body shaming as a means to make you work harder.  He/she should never say something like, “give me 30 crunches to burn that flab off your gut,” or “keep giving me those squats to burn the fat from your butt.”  Jessica says that a trainer should motivate by focusing on the positive, with statements such as, “you’re so much stronger since we first began, your cardio has really improved, you’re becoming more flexible.” You must be empowered by your trainer, not belittled or ashamed.Jessica Mazzucco Let's dive into this interview. You can listen to the audio version right here on this page, on Spotify, Apple Podcasts, Amazon music and others. If you prefer to watch, the video version is on YouTube. After you listen to this podcast, I'd love to hear what you think, take a minute to rate A Healthy Bite and leave feedback. Don't know how? Instructions are here. 10 Signs of A Good Personal Trainer A successful personal trainer will give you an assessment on the first session to set your starting point and come up with a training plan. Jessica explains that a great personal trainer will assess a client's overall wellness, strength, and endurance levels.  The fitness business is built on making progress. You have to measure where you start to know where you're going!  If your trainer has studied sports medicine, they'll have some experience in Kinesiology which is the scientific study of human body movement addressing physiological, biomechanical, and psychological dynamic principles and mechanisms of movement.They don't waste your time/give you what you pay for; in other words, they won't send you off to do warm-up exercises on your own. Potential clients are hiring their trainer because often, they don't know how to do stretches or warm-up. This is why they hired a trainer in the first place! Training courses, like Jessica's "plump your rump", contain foam rolling warm-ups and stretches.  A good trainer should show you what movements to do, which muscles to focus on, explain the when and why of dynamic stretches over static stretching, and the benefits of partner stretching. If a client goes and warms up on a stationary bike but has a core-dominant training program, the time has been wasted,” says Jessica.They give you a plan to work on when you're not together - homework to complete outside of training sessions. A big red flag, according to Jessica is when your trainer doesn't assign you work outside of your sessions.  They give you their undivided attention when you're together instead of staring at their phone or chatting with other nearby trainers. "If your personal trainer is taking (non-emergency) texts and phone calls or checking social media in the middle of your session, they suck," says Jessica. Fitness professionals need to be focused full-time on their clients. They get down to business instead of chatting with you more than they train.  Your trainer should be maximizing the time with you, not gossiping or telling his/her tales of woe. It’s fine to chit-chat with a trainer before the “clock starts” or after the workout has ended.  The actual training time should be confined to instruction, supervision, coaching, your form and the workout you are doing. Stick to business!They make the most of your time together and don't just coach you, they instruct you. A good trainer will make sure that multiple body parts are being used and include cardio, bodyweight resistance, free weights, bands, medicine balls, machines, etc.”  Finding a certified personal trainer who doesn't just follow fitness trends, but practices exercise science and holds several personal trainer certifications will instruct you on exercise physiology, not just stand beside you while you train.They believe you when you have an existing physical limitation and don't use the motto "no pain, no gain!" There is nothing wrong with doing crunches until you “feel the burn.”  Pain is your body’s alarm to alert you that something is wrong: that you should, in fact, stop doing what you’re doing and figure out the problem. Someone with a history of back, knee, or shoulder injuries might not need to participate in CrossFit. It's a matter of assessing and choosing the best exercises to make gains without setting you back due to injury or being overly sore.Body Shaming to Motivate A Personal Fitness Trainer should never use body shaming as a means to motivate you into working harder on the gym floor. A great health coach will motivate by focusing on the positive, with statements such as, “you’re so much stronger since we first began, your cardio has really improved, you’re becoming more flexible.” You must be empowered by your trainer, not belittled or ashamed.They coach you well on the sessions you book and don't expect you to overspend on more sessions than you need. Three to five sessions per week is a good healthy lifestyle habit. Again, a skilled personal trainer is a good communicator and will not push you to book more sessions than necessary.The best personal trainers practice what they preach! You want a trainer who practices what he/she preaches.  This does not mean they need to look like an Adonis, but they should be able to run without huffing and puffing too much. We're discussing fitness and body shaming in the Healthologist Community, join us! Meet Jessica Mazzucco, Successful Personal Trainer Jessica Mazzucco is an NYC area certified fitness trainer and founder of The Glute Recruit® A native New Yorker, she graduated from SUNY Plattsburgh with a Bachelor's Degree in Psychology and a Master's Degree in Social Work from Adelphi University. The latter enables her to use skills of therapeutic communication and client-centeredness to help her clients transition through change.  Jessica has over 7 years of experience in the fitness industry and a multitude of diverse fitness certifications including Jessica Mazzucco is an NYC area certified fitness trainer and founder of The Glute Recruit® A native New Yorker, she graduated from SUNY Plattsburgh with a Bachelor's Degree in Psychology and a Master's Degree in Social Work from Adelphi University. Areas of Focus Her specialties include butt sculpt/lift through exercise, resistance, strength and weight training for women, nutrition, muscle building, flexibility, mobility, posture enhancement, and pre and post-natal workout regimens.  Jess has trained celebrities such as former MSNBC Legal Analyst Mimi Rocah and country singer Jessica Lynn.  Her personal journey Jess has helped women worldwide achieve their fitness and lifestyle goals. She embarked on her own journey toward a healthier lifestyle in 2010 when she realized how unhealthy she was physically due to poor dietary choices and lack of exercise. Her weight gain had led her to develop low self-confidence and poor relationships with food. Healthy dietary changes and slow implementation of exercise helped Jess to become physically healthier and restore her self-esteem. This success gave her the platform to pursue a career in fitness and personal training. Her mission is to educate women on how to take control of their lives and become the healthiest versions of themselves without setting unrealistic goals of an "ideal" body type. 10 Signs of a Good Trainer with Jessica Mazzucco [00:00:00] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life. A healthier you and bite-sized bits of healthy motivation. Now let's dig in on the dish with Rebecca Hough. [00:00:16] Rebecca: Hey it's Rebecca here on a healthy bite today we have a special guest, Jessica Mazzucco. She has seven-plus years of experience in the fitness industry and a bunch of certifications, she is the founder of the glute recruit, and she's going to help us today to figure out how to find the best personal trainer. [00:00:42] And I have a really interesting story to tell you, but I want Jessica to introduce herself before we get going. Can you tell us a little bit about yourself?  [00:00:51] Jessica: Sure. My name is Jessica. I am a native New Yorker. I've been a personal trainer for over seven years now. And my specialty is working with women in terms of getting them into their best shape, their healthiest mindset, Rebecca Huff full 26:54 https://www.thatorganicmom.com/deep-water-running/ Mon, 10 May 2021 20:07:15 +0000 https://www.thatorganicmom.com/?p=23230 When you hear deep water running, you might picture women doing water aerobics or using pool dumbells with high-knee stepping exercises in the pool. That's not the kind of deep water running we're talking about on today's episode of A Healthy Bite.  This low-impact exercise is not the aqua jogging class you've seen at the local gym, and it's not aqua aerobics. Most of all, it's not just for seniors or injured athletes, although both groups will benefit. Fluid Running is a system created by Jennifer Conroyd that mimics true land running and incorporates the same movements you'd see a runner performing. Arms pumping and legs moving in a sweeping motion, no high-knees. Imagine marathon runners, only picture them in deep water.  Feet do not touch the pool floor, so zero impact. The upper body remains above the water, lower body submerged. Arms are not floating out to the sides, but instead are pumping in true runner fashion, and not just treading water.  A flotation device that you can tether to the side of the pool or a lane rope is secured around your waist. Guided exercises (which can be considered a "run" for runners) are delivered via Bluetooth earbuds via an app. The workouts are all performed in the deep end of the swimming pool.  Fluid running, or deep water running, truly is "going for a run" only in deep water as opposed to hitting the pavement. Each workout consists of a warm-up, workout with music, and cool-down. The system was created as a training method for injured runners who needed a break from running on dry land but wanted to maintain their current fitness level. (Make sure you listen to the podcast to hear Jennifer's story.) Aqua Jogging vs. Fluid Running While fluid running in deep water may appear similar to aqua jogging, it is a very different type of exercise. Both require a flotation belt and water, but the movements are very different.  Fluid running is always performed in deep water and doesn't require weights or pool dumbells that prohibit proper arm swing. Where you work out could be the deep end of a pool or even a lake. Running in the deep end allows you to run faster and is zero impact as it is completely non-weight-bearing. Fluid running is science-backed and mimics the biomechanics of normal running.  While performing these exercises, you are taught how to remain in one place without the need to run back and forth across the pool so that it can be performed in a small space. A bonus for those who need to use public pools.  Articles often describe aqua jogging as a form of cross-training.  Fluid Running mimics land running form so it counts as a run, but better.  Deep water running gives you all of the benefits of land running plus the added advantage of engaging your core, stabilizer muscles, shoulders, and arms which are all forced to work hard when running in deep water.  Fluid Running for an hour, keeping your heart rate in the same zone (adjusted for hydrostatic pressure) counts the same as running for an hour on land. Benefits of Deep Water or Pool Running First, many injured runners have used fluid running to keep up their training program while recovering. Beyond that, it beats treadmill running and even the elliptical to deliver a high-intensity workout with zero impact.  Whether you are dealing with sore muscles, injury, osteoarthritis, lymphedema, POTS, fibromyalgia or other forms of inflammation, getting in the water might be your best bet. Learn how the properties found in deep water such as buoyancy, hydrostatic pressure, and viscosity (resistance) can help you. Reduces InflammationMimics Land RunningMinimizes PainHelps Flush ToxinsTotal Body WorkoutStrengthens Cardiovascular SystemBurns CaloriesBetter Running Performance on Land Deep water running also allows you to exercise for longer periods of time, thus increasing stamina and endurance. "Deep-water running maximal heart rate and oxygen consumption values have been consistently shown to be lower than those found during treadmill running." Fluid running is the only app-based deep water running system in the world. No personal trainer or physical therapist required. Flushing out toxins and reducing pain associated with acute or chronic inflammation is just one of the many benefits of Fluid Running and aquatic exercise.  Increased mobility, weight loss, and emotional and physical wellbeing are added benefits that can significantly improve overall quality of life.  There’s nothing to lose but your pain by trying Fluid Running or other water-based exercises. Burn more calories because running in deep water burns 30-40% more calories than running on land because water is 800 times denser than air. Water running uses your arm muscles more than running on land! Who Can Benefit From Deep Water Running Anyone can benefit from aerobic fitness, and deep water running delivers a good workout that will definitely get your heart rate up. In particular, deep water running is an excellent form of zero-impact exercise for: Injured AthletesThose with OsteoarthritisLymphedemaFibromyalgiaLower Body PainFor weight-loss Best for Cross-Training Doing multiple types of exercises (cross-training) is the best way to have a welll-rounded fitness routine and an overall conditioned body. Because fluid running engages core strength and stabilizer muscles, it is an excellent method for cross-training.  Cross-training is important for everyone, not just athletes. Jennifer mentioned in the podcast interview that most people do these workouts two to three times per week. Those who have always wanted to be a runner but have trouble getting started because of impact stress, joint pain, or soreness can use this method to start running.  Whether you are a runner, were a runner, or want to be a runner, Fluid Running is a great workout for you. Running in deep water builds strength, cardio, and endurance without the wear and tear on your joints. In so doing, you will be able to train harder and run longer without pain. It's always best to include a few different types of exercise, movement, or methods when possible, especially weight-bearing exercises, as they are important for strengthening and building bone. However, if you are someone who can't do exercises at all due to injury, etc., deep water running is an excellent choice and will allow you to reap the benefits of a workout without the impact. Watch the video version of this interview and subscribe to my YouTube Channel here. Meet Todays Guest Jennifer Conroyd Jennifer Conroyd is the quintessential momtrepreneur. A certified fitness trainer, she founded Fluid Running in 2010 after an injury left her unable to run in preparation for the 2010 Chicago Marathon. She ran exclusively in deep water for the six weeks leading up to the race, and not only finished that marathon, but qualified for the Boston Marathon.   Jennifer, a graduate of Miami University, certified personal trainer, and mom of three adult boys, wanted a way for everyone to stay active without the risk of injury. She is an accomplished athlete, having completed the Ironman and has run 16 marathons, qualifying for the Boston Marathon 15 times. Jennifer resides in Chicago and was named a finalist for the 2018 Women in Tech Founders award. The Path to Product Development Jennifer met Mike Lambert, a technologist and digital marketer in a co-working space during a weekly entrepreneur lunch. Jennifer’s inspiring story prompted Mike to share his idea about using an app to deliver classes instead of instructors. Within a month, they had people testing out a prototype, and six months later, the product was complete. Fluid Running offers in-person classes in the Chicago area, however, the program is available for purchase in Canada and The United States. Jennifer Conroyd is a Fitness Professional working directly with athletes, doctors, and physical therapists to promote the benefits of deep water running as a means to accelerating recovery and maintain fitness during injury.  Supported by extensive research as well as personal experience, Jennifer brings passion and knowledge to her presentations. She is the founder of Fluid Running, the only company in the U.S. to develop a method to teach proper deep-water running and offer app-based deep water running workouts.   Jennifer is a graduate of Miami University, an A.C.E. certified personal trainer, and USA Track and Field certified coach. She has worked individually with hundreds of clients helping them maintain and even improve their fitness while injured. a personal note from rebecca I downloaded the Fluid Running App, signed up at the nearest Health and Fitness Center and started watching the videos. My first attempt at deep water running was successful. I'll add an update to this post after I have a few more sessions under my belt (my flotation belt that is!) to let you know how it's going. Along with the complete system, I downloaded the "Run with a Pro" workout because it included sprints. If you haven't already, join the Healthologist Community, we'd love to chat with you about your health and fitness goals. Sources fluidrunning.com Killgore GL. Deep-water running: a practical review of the literature with an emphasis on biomechanics. Phys Sportsmed. 2012 Feb;40(1):116-26. DOI: 10.3810/psm.2012.02.1958. PMID: 22508258. Rebecca Huff Deep Water Running: The Zero Impact Exercise That Won't Kill Your Knees full 32:03 https://www.thatorganicmom.com/kids-in-the-kitchen/ Mon, 08 Mar 2021 11:42:00 +0000 https://www.thatorganicmom.com/?p=22437 Do you spend time with your kids in the kitchen or is that an off-limits area? Is it a struggle to get kids to eat even a bite of the main meal you're serving because they'd rather have "kid-friendly" food? Maybe you want them to eat real food but you aren't sure how to get them to cooperate? Don't despair. First, if your child is fond of kids' meals and not so eager to eat veggies, you're not alone. You might not have noticed, but our culture is likely working against your nutritional efforts at home! "Children tend to rise to the culinary bar we set for them, and children’s menus in America set the bar very low indeed." Michele Humes Parents who eat healthy foods and avoid fast food have kids who do the same. If you want a child who enjoys healthy eating, eat healthy food.  What if you came to the game a little late? Well, there's always room for improvement. I'm here to prove it. Let me use my experience with my six kids as proof.  Get Free Knife Skills Class How I got my kids to eat anything I put in front of them My first child came along before I studied nutrition. She had regular trips to get happy meals. Her Nana let her have ice cream and chicken nuggets for breakfast because "that was all she would eat." As my family continued to grow and I gained knowledge of the benefits of eating a whole food diet my standards for the dinner table shifted. When I became aware of the risks of eating junk food and fast food, I stopped eating it and so did my kids. By this time, I had four children. They'd been introduced to salad with much cajoling, bribery, and tears. While the start was rocky, they eventually grew to love vegetables and regularly eat a wide variety with no bribes.  My last two children were born well after I stopped going to fast food and started eating salads and drinking green smoothies. They'll eat anything healthy, literally anything. I've never had either of them put up a fuss.  As a matter of fact, their palates are more mature than many adults I've met. Not only are they willing to eat asparagus, artichoke, collard wraps, whole grains, and fish that's not breaded, they ask for it. They've eaten sushi, sashimi, veggie burgers, guacamole, hummus, and more. When we go out to eat, they order off the regular menu because they enjoy food and they want to try it all. They regularly eat healthy meals because that's what they like.  By the time I was training their palates, I was no longer sold on "kid-friendly" foods. Now that they are both teenagers, they are fit, healthy, and will eat anything I put on the table. Anyone can teach their child to make better food choices My friend Samantha has five young children who eat "like adults" because she's a foodie and has never catered to the mistaken belief that kids will only enjoy kids' meals.  I hear you, though, you might be part way through your parenting journey and your children are already sold on kids' meals. You may currently be a short-order cook, preparing one meal for yourself and a another for your kids. I get it, I've been there. That's why I am so happy to introduce you to Katie Kimball. She has been teaching kids to cook for years, including her own children who cook meals for her family.  Cooking skills benefit a child for the rest of their life. First, eating healthily can help them avoid childhood obesity. In addition, it establishes the habits of a healthy lifestyle. One of the things Katie recommends in the podcast (are you listening to it now?) is exposure buckets. She explains that each exposure to a particular food counts as a step toward your child eating (and enjoying) that food. Using the example of a carrot, the first exposure is at the grocery store, second is in the kitchen while preparing dinner. Kids who cook at home are more likely to eat veggies than their counterparts who don't spend time in the kitchen.  (by the way, you can watch this interview with closed-captioned subtitles on ThatOrganicMom's YouTube Channel.) Getting Kids in the Kitchen Beyond health and wellness, there are other incentives when you teach your child to cook. One of the side benefits of getting kids in the kitchen is that it helps them develop fine motor skills. Such as using a butter knife to spread, cookie cutters on dough, or stirring batter. These kitchen skills will stay with your child for the rest of their life. When they are in college, they won't need to rely on fast food. When they have their own family, they can pass on their skills to the next generation. Katie helps families acquire these kitchen skills with her awesome Kids Cook Real Food eCourse. Using simple recipes and her background in teaching, Katie teaches children to become young chefs.  No matter what age group your child is in, or even if you have multiple children of varying ages, the easy recipes incorporate skills for each level. At the end of the lesson, your family will have a meal or snack they can enjoy. There’s no better time than NOW to teach your kids life skills, whether they’re 2 or 17. My own children have enjoyed cooking throughout the years, and it has been one of the more favored household chores. Once your children complete the course, you'll have your own young home cooks! And as a busy mama, what's more satisfying than sitting down to a meal your own children have prepared?  Oh, and I read one review that said,  Now that they’ve got some basics down they’ve actually started taking initiative in other kitchen duties including cleanup and dishes. Who knew an online cooking class could do that? Tara You can't beat that! Now let's get cookin'! Get Free Knife Skills Class Sources: 1 - https://slate.com/human-interest/2013/08/childrens-menu-history-how-prohibition-and-emmett-holt-gave-rise-to-kid-cuisine.html Rebecca Huff Get Your Kids in the Kitchen and Empower them to Eat Real Food full 39:12 https://www.thatorganicmom.com/avoid-midlife-crisis/ Mon, 01 Mar 2021 11:30:00 +0000 https://www.thatorganicmom.com/?p=22307 The word crisis is defined as "a time of intense difficulty, trouble, or danger." If we're lucky, we'll all see midlife, but must we have a crisis? How can you avoid a midlife crisis? Some women sail through those middle years with ease, while others may begin to question the meaning and purpose of life. Menopause may be around the corner, or it may have already begun, but you're far from old age! No matter what age group you are in, life satisfaction will have a lot to do with how you experience the mid-life years. Changes in family life, living without kids at home for the first time, a health crisis, and hopes for new opportunities may be things people experience during this midpoint in life. What do you want to do with the rest of your life? How would your younger self respond in the same circumstances. It's amazing how much the perspective changes in middle-aged people and I love it! This Interview Covers In today's episode author Lisa Levine is with me to discuss the topic of midlife for women today (since we are both women and my podcast audience is primarily women.)  What do we mean by a midlife crisis, and can women avoid one? Does our transition in and through these years have to be a crisis? We've all seen the portrayals of a midlife crisis, which is usually depicted by middle-aged men with flashy red sports cars, perhaps an affair. To some degree, a transition of identity appears to occur. While the stereotype exists for a reason, is this what we see with women? What does a midlife crisis look like for her? Is a midlife crisis inevitable for all women, what factors come into play? Hormones, childhood trauma, mental health, circumstances, personality, etc? How much does menopause play a part in a woman's well-being during these life changes? Are some women better prepared somehow to cope with the challenges that occur in middle age - why do some people seemingly sail right through while other women may go through drastic changes? As a woman who has gone through a turbulent midlife crisis and having walked through it with multiple friends, I'm wondering, is there some advice you can share on decision-making during this period?  How can we spend less time feeling the angst and longing for either things that are past or some new adventure that we can't necessarily identify?  Do you have any tips for family members who have a loved one experiencing a midlife crisis? What would you say is the best thing a woman can do if her best friend is going through this period of life and considering giving up on say 25-30 years of marriage? It's difficult when you are in the midst of a midlife crisis in your own life to see younger women maybe on social media, advertisements and such idolized, do you think as a society we'll ever get this right? As they say, youth is wasted on the young! How can women embrace midlife? Lisa's Actionable Steps Be present in the momentMeditationJournalingPausing practiceDon't compare and despairPractice mindfulnessSet new goalsCreate a vision boardCommit to a mindset changeGet quality sleep How to Support a Friend Practice active listeningDo something out of the ordinary and have fun. About the Author Lisa Levine is a Martha Beck Institute-certified Life and Health Coach at Audacious Health & Wellness. She helps women who are approaching midlife to create new and healthy habits in the way they think, eat, sleep and move, empowering them to live their lives fully and audaciously. Originally from the East Coast, she currently resides in Seattle spending much of her time writing, drinking matcha, overusing emojis, parenthesis, and punctuation (can’t stop, won’t stop), enjoying the beauty of the PNW, and playing in the kitchen, creating healthy fare for her family and friends. She is comforted by the reminder that the only constant in life is change and by the deeply rooted belief that ultimately everything will be OK in the end. If it’s not OK, then it’s not the end. eBook full of Healthy Snacks Kids Can Make20 Healthy Recipes Kids Can Make for Themselves Visit Lisa at the links below: Website: AudaciousWellness.com Instagram: TheLisaLevine Other Resources The Artist's WayIt's Never too Late to Begin AgainWhat is Midlife Crisis for a Woman  Timing for these transcripts are for the video which you can find here: https://youtu.be/GKWazluMaoQ [00:00:00]I am so excited to be here today with author. Lisa Levine,  Lisa has written a book that is called midlife, no crisis, and I love it because I actually even have slides from a talk I used to do called midlife without the crisis. [00:00:16] Because I think this is such an important topic, so I'm so glad to have you here. Thank you for coming on the show. It's my pleasure. Thanks for inviting me. And yeah, it's something that I could talk about, endlessly, because it doesn't have to be a crisis and certainly it can be it's so filled with possibility of transformation, which is in my opinion, always a good thing. [00:00:40] I agree. So let's clarify right up front. I just want to let everyone know that for, for the discussion today, we're mainly going to be focusing on women. And although we know that the typical image or stereotype that you think of when you hear midlife crisis is usually the man or at [00:01:00] least that's the way it's portrayed in Hollywood. [00:01:03] But for today's discussion, we are going to be talking about women's issues. So why did you write this book? Can you start with telling me a little bit about that? Yeah. I wrote this book I actually really probably started writing this book when I started writing a blog and that, because I'm now 57 and I started writing my blog when I was around 49. [00:01:29] And I guess I was 50. I was going through my crisis when I went. Quote unquote crisis when I was 48. And I recognized when I got to the other side of it, how what a remarkable thing, well remarkable opportunity. It was to dive in and to re I don't even want to say reinvent myself because it was not a complete reinvention. [00:01:51] It was just a reconnection of getting in touch with the things that filled me up and allowing the space for that. And so once I started [00:02:00] to write about it, it kind of grew from there. And then the book was born really from those blog posts from  that feed  () so  it started with a blog -  and it means a lot to me . [00:02:13] To - I feel like one of the things that I can do is to help other women feel empowered in their journeys. And so it meant a lot to me to help others reconnect to themselves as opposed to falling into the crisis. [00:02:26] story.   For sure so in your blog, when you were starting this out, was it more from the perspective of what you were going through or was it kind of like sharing advice for other women? I think it was a combination. I wouldn't, I would not share advice about something I hadn't experienced myself. And so it was very much about, this is how it looks. [00:02:49] This is what it looked like for me. These are the things I was thinking or feeling. And this is what I learned from that. And this is how it might also apply to your own personal experience. [00:03:00] Gotcha. Well, we know from, like I said, the stereotypes, what a male midlife crisis looks like, at least the portrayal. [00:03:09] What does the midlife crisis or this phase   I know some people don't like to use the words midlife crisis, so whatever you want to call it, we're calling it for the sake of this podcast. We're going to call it a midlife crisis. What does that typically look like for a woman? Typically it's a conflict between a person's perception of themselves in their lives, the way they think it should be and what they want them to be versus what it, what is happening right now. [00:03:37] So it's generated by a desire to change your identity in some way. And I found that there's actually a really interesting term called middlescence sort of like it's like adolescence, but it's, it happens. I don't remember who coined that phrase back in the, I think it first came out in the sixties. I'm not sure, but there's a woman named Barbara Waxman who talks about Middlescence quite a bit. [00:04:00] [00:03:59] And it correlates with adolescence in terms of that it's a traditional time for searching for identity and greater meaning, but. The difference is that you're not driven by your hormones, your more you find yourself. There's, it's spaciousness. It's openness because you're not being driven by your hormones. [00:04:19] Your hormones are still in play mind you. And it's, it's all about menopause. And we can talk about that, but there's a spaciousness, there's a room all of a sudden, because you're not driven in the same biological way that you are when you're an adolescent. So middlescence is, yeah, it's about, it's about a transition and a searching. [00:04:36] And I think a mid, life, it can feel like a crisis because you're, you're going, what, what is this all there is like what and in fact, it, again, it's an invitation, in my opinion, it is an invitation. So that's kind of what it is. It's really, you can look at it almost like a second adolescence except with a whole lot more wisdom and less. [00:05:00] [00:05:00] Hormonal drive. And so, and the way that is the reason it's a crisis is because again, it's that perception of of the it's a questioning of the perception of who you are and what you're, what's going to happen. And maybe the questioning of some choices they've made in the past. A hundred percent of choices in the past and what that will look like going forward. [00:05:26] You know, if there's something about turning 50 or hitting that middle mark where you suddenly go, Oh my gosh, I really there I do have, there is an expiration date. On this life of mine. Rebecca Huff How Can Women Avoid a Midlife Crisis full 47:22 https://www.thatorganicmom.com/how-to-get-your-kids-to-eat-almost-everything/ Mon, 22 Feb 2021 17:00:20 +0000 https://www.thatorganicmom.com/?p=22273 How to Get Your Kid to Eat (Almost) Everything Most parents have faced the challenge of meeting resistance when introducing a child to new foods. As they grow older, mealtimes can become a battleground where power struggles between parent and child ensue. It doesn't have to be this way. You don't have to be a short-order cook, and you don't have to make food that looks like an art project to get your child to eat something besides "kid-friendly" chicken nuggets and grilled cheese. Instilling healthy eating habits in your little one doesn't have to be a pipe dream. As parents, we want to raise children who don't live on junk food, make healthy choices, and reach for whole foods at snack time. However, many of us go about teaching our toddlers and young children all about how "good for you" these foods are, which can backfire. Enter Julie Revelant, today's guest on A Healthy Bite podcast. Listen as Julie shares some tips for getting more vegetables into your child's diet and reducing angst at the dinner table. Julie advocates instilling healthy eating patterns by modeling them to your child while taking the focus off what the food does and putting it on how it makes you feel. Dinnertime can be a peaceful and enjoyable part of your day! Children can learn to enjoy a variety of foods, including healthy snacks (and veggies) from all the food groups.  that your child refuses to eat right now.  Julie's course promises to turn picky eaters into little foodies. (Although, take note, one of the biggest mistakes she's seen parents make is labeling their toddlers' picky eaters the second they refuse to eat.) In this 5-day video email course, you’ll learn my best secrets to get your kids to eat their vegetables and try new foods, and help you put an end to picky eating for good.JulieRevelant.com Other articles I recommend: If you want to know how to get your kids to eat better, start with a few article on Julie's site and I've also shared some lunch packing tips (although I do like to make mine look like art) and how to reduce sugar intake. Want your kids to eat their veggies? Do this, study says.​Best Blogs to Help Raise Healthy EatersHow to Help Your Kids Stop Eating So Much Sugar​​​ Julie Revelant Bio As a health journalist, Julie Revelant has written hundreds of stories for print and digital outlets including FoxNews.com, EverydayHealth.com, WhatToExpect.com, TheBump.com, Reader’s Digest (digital), FIRST for Women, and Woman’s World magazines. For nearly 6 years, she wrote Healthy Mama for Fox News, where she covered pregnancy, postpartum, maternal and children’s health, and nutrition.  As the founder of Revelant Writing, LLC, Julie provides content marketing, brand journalism, and copywriting services for B2B healthcare companies such as UnitedHealthcare, Tivity Health and Abbott Nutrition. Before starting Revelant Writing, Julie worked as an associate writer and producer for the Yankees Entertainment & Sports Network where she won several awards for her work, a production associate for The Tyra Banks Show, and in marketing and sales for the ABC Television Network. On JulieRevelant.com, Julie covers the latest research, recommendations, and guidelines on children’s nutrition, offers science-based expert insight, and easy, real-life strategies to help parents raise healthy eaters. Julie volunteers for Hillside Food Outreach, an organization in Danbury, CT that combats food insecurity. Julie lives in Bethel, CT with her husband and two daughters.  Food Issues Podcast With hundreds of thousands of Americans dying each year from obesity, type-2 diabetes, and a slew of chronic health conditions—all a direct result of food inequities, a broken food culture, and food marketing, and worsened by COVID-19, a significant shift in how we think about food and how we feed our kids must happen now if we want to change the trajectory of health for our kids.  "Food Issues" hosted by health journalist and blogger Julie Revelant features interviews with authors, researchers, healthy food advocates, and thought leaders who want to educate, inspire, and empower organizations, parents, and local communities to create real, lasting change and ensure a healthier future for our kids. Through profound conversations that uncover the real issues affecting families coupled with easy, practical tips for parents, this podcast is the place to change our kids’ futures.  Here are some episodes you can expect: Feeding Kids In 2021COVID-19’s Impact on School LunchThe New Home Kitchen Food Marketing, Advertisers and Kid InfluencersHow To Cut Down on Food WasteCooking Through COVID-19 "Food Issues"is available on Apple Podcasts, Google Podcasts, Amazon Music and Stitcher.  Rebecca Huff full 25:14 https://www.thatorganicmom.com/is-homeschooling-hard/ Mon, 14 Dec 2020 21:17:29 +0000 https://www.thatorganicmom.com/?p=20516 My guest today has successfully homeschooled her four sons through high school. I had the honor of meeting one of her sons through my work. Gina was tired of trading time and brainpower for lifeless learning … so she set out on a journey to reclaim the joy and potential rewards of what she now refers to as A LIFESTYLE OF LEARNING. Through the years, Gina has found that successful homeschooling isn’t about recreating the public school classroom. Her website GinaHamby.com is where she shares how she went from overwhelmed “newbie” homeschooler to seasoned homeschooling mom, helping many others see their ability to successfully homeschool their kids, all while building a stronger, happier, and healthier family. Gina has homeschooled her children for 15 years. She shares a lot of wisdom when it comes to home education. More people are homeschooling than ever before. That's why I've invited Gina on the podcast today, to answer this question that seasoned homeschoolers get all the time.  “Is Homeschooling Hard?” The thing that I love about homeschooling is also part of what makes it hard for parents to get started; it looks different for everyone. While traditional school here in America looks pretty much the same from one public school to another, homeschool varies.  We know why many people are considering homeschooling in 2020, but pandemic aside, let me start by asking, what ARE the benefits of homeschooling? Benefits of Homeschooling Allows you the time to truly mentor your children through living life together day in and day out, which will help to impart your values and beliefs as they are forming into future adults. Flexibility to teach and learn what you want, when you want, how you want to. Ex. boys loved learning about nature study/outside. They loved conquering, building, studying. So we tailored their studies towards learning how to survive in the wilderness, grow their own food, which also imparted an entrepreneurial spirit that led to our family farm business. You get to create independent thinkers. The goal is not to cram facts and teach to the tests, but to create independent thinkers that can problem solve effectively through life.  There's no way we can touch on everything but what are some ways that homeschool parents can go about educating their child?  Home Education Both Gina and I have each educated four children through adulthood but I still have two children left to go!  I asked her to share answers to some of the top questions she's been asked over the years: What does schoolwork look like for a homeschooler? Gina shares thoughts about what a typical day looked like for her family. What is homeschooling like? Touching on the benefits of mentoring, the concept that will create successful homeschooling is about immersing your children in daily life with you. Not necessarily making homeschooling one more thing to add to your overwhelming list of things to do. It is working alongside them to morning chores, sweeping, kitchen chores, preparing food. Gina Hamby How do we choose a homeschool curriculum?  Gina mentions this briefly in the podcast. Homeschooling families are unique and each will have different challenges and situations they face. Working moms and dads can also have happy well-educated homeschooled kids. Listen to this episode to hear the ways Gina suggests parents can make this work. Is virtual school the same as homeschooling?  Oh goodness no! Virtual school is just public or private school online. Even harder to concentrate; even more boring for the children. Prolonged screen time is detrimental to a child's developing brain. Children learn best through all their senses, as in in-person learning. Virtual learning does not allow you to cater your curriculum or learning to your child's strengths or interests, it's a sure-fire way to burn your child out academically. This is how kids come to hate learning and become adults that would rather be told what to do rather than think independently. Gina Hamby What about learning through field trips?  When I was homeschooling my boys, we were part of a homeschool field trip group. This was more of a time for hanging out together, seeing things together, and having lots of fun. However, there were times when we did field trips on our own. You don’t need to have a group to have an awesome field trip experience. This is good news in the age of coronavirus. In fact, my kids would often learn more and be more engaged with the field trip when they were not distracted by the silly chattering of their friends. Some of our most memorable field trips were just us on our own.Gina Hamby In my experience, what Gina says about field trips is spot on. For the last three decades, I've taught my children so much just adventuring on our own. When we lived in Florida, our family had an educational outing every other weekend. We used a series of books called "One-Tank Road Trips" (the original three volumes appear to be out of print but it was something like this book on Amazon.)  These trips were mostly just our family, sometimes an uncle or nana would come along. We learned so much. Now, living in Tennessee, I've recreated the same one-tank road trip tradition for my two youngest children. (Although our traveling has slowed down during the pandemic, we've spent more time creating this past year. My youngest daughter started a small business selling clay figures on Etsy.) In 2019, my husband and I took our children to China. That was a major field trip and they learned so much! My daughter even learned basic Mandarin Chinese. Every trip we take becomes an educational experience, just like Gina mentions in the podcast about her own family. Our family vacations often were used as a learning experience. The month before we left we would check out books from the library and watch travel videos about that state, learning their culture, weather, animals, etc.Gina Hamby Do parents need elaborate lesson plans? Just like no two students are the same, no two homeschooling parents are the same. Some of us do better without rigid structure, while others may feel they need that. The idea here is that you don't have to stress yourself out spending half of every day creating extensive lesson plans. The idea here is to not make your homeschool day so complicated that you feel overwhelmed trying to get through each one! No. I was a more spontaneous teacher/learner, I am a social butterfly myself, so creating a lesson plan overwhelmed me personally. What I did do was decide at the beginning of the year for each subject, what would be the theme/curriculum. So if I knew I needed to get science covered for middle school, perhaps that year I wanted to human health (first aid, herbal remedies, etc. ) Or let us say my boys were in high school and I am going to plan their high school math year out, and I know I want them to be a functional adult, knowing how to handle money properly, then I would look for a very practical math curriculum, like Dave Ramseys Foundations of personal finance. Lesson plan, no, outline, yes. Gina Hamby What is a school year?  We teach our children all the time, not only during designated hours, days, or months - we don't stop learning in the summertime! As homeschoolers, we have the benefit of not stressing when life happens, and the benefit is imparted to children's behavior with year-round schooling. Gina Hamby Do we need a designated schoolroom? Some years I had a little space for homeschool carved out of my home, but I've never had an entire room just for homeschooling. As for Gina, she suggests learning nooks, corners, and baskets spread throughout the home. Designate a home base for school books/projects. Could be closet shelves a corner etc. Each kid should have a basket or tote.  You can see an example of the education basket on Gina's Facebook page here.  The beauty of learning baskets is seen here. We have a place for binoculars, a birdfeeder book to identify our feathered visitors, birdseed to fill the bird feeder, and so forth.Gina Hamby Will I be grading worksheets all day? Ew, gross, no. You can test, but I did not test a lot because I was working alongside them most of the time and could tell if they were grasping what was taught. When I did tests, it typically only occurred in math and science. Besides, worksheets and tests are dry and boring, necessary at times for language and math. Kids would often fill out what I learned today sheets. Gina Hamby How long should I expect my six-year-old to sit at his desk? Not long! Maybe 5-10 mins, after that you're probably killing him, especially if he is a boy. (Gina mentions active breaks after each subject in the podcast!) Much of the learning at this stage was hands-on, reading books, and discussion. Here's an example - leaves are falling, grab a leaf, talk about why the leaf fell, talk about the seasons, what kind of tree etc. Gina Hamby What about high school, how do you teach them and what changes?  This is when you start conversations with your kids: What do you love, what interests you? It is a time when you can really start teaching towards their interest and life goals/careers.  It's also for you as a mom to say, what do I wish I had learned in those last years of school? Do I wish I learned how to balance a budget? How do I cook a week's worth of meals? How to do simple home repairs, like fixing a leaky sink or changing your own oil, or fixing your flat tire. Gina Hamby Keeping records is for sure one of the hard things that a homeschool mom may feel stressed over during the first year of high school. Gina shares her thoughts about high school and what worked for her family in the podcast. For most states, you are going to start keeping track of credits and being sure you get all the credits/subjects that your state requires for graduation. Rebecca Huff Is Homeschooling Hard? full 39:57 https://www.thatorganicmom.com/how-to-stop-eating-so-much-sugar/ Mon, 12 Oct 2020 13:24:00 +0000 https://www.thatorganicmom.com/?p=20047 This podcast episode is one of the most important topics for parents: How to stop eating so much sugar. As we've discussed in the past, our children are what we ate and what their grandparents ate. Research shows over and over again the tremendous negative impact of added sugars.  The American Heart Association has recommended that kids ages 2-18 should have less than 25 grams or 6 teaspoons of added sugar daily for a healthy heart. However, the average child's sugar intake is between 22-34 teaspoons per day depending on age and other factors. One of our biggest goals is to empower parents to significantly reduce sugar intake for the entire family. Whether we are helping one family do a pantry makeover, or we're encouraging thousands to do a quit-sugar challenge, our aim is to help families get healthier, one baby step at a time. With this goal in mind, we are so pumped to introduce you to the authors of the book Sugarproof. Sugarproof: The Hidden Dangers of Sugar that Are Putting Your Child's Health at Risk and What You Can Do In this episode of A Healthy Bite podcast, you'll find out how sugar is affecting your child and what you can do. Here are the 8 main topics we cover in this episode. You'll find the 7-Day and 28-Day Challenge in their book. What was your motivation behind writing this book?How much sugar does the average kid consume?What are the short term and long term implications of excess sugar intake?Can kids be addicted to sugar?If parents have a child with a serious sweet tooth, what steps can they take to get it under control? or reverse sugar addiction in children... i.e. How do we sugarproof our kids - the basics.When should parents start sugarproofing their child (before conception?)You have short term and long term challenges in your book, what kind of results would people expect to see with those?Halloween is coming up along with the holidays, maybe some tips for sugarproofing during the candy culture season? Why You Need to Cut Back Your Child's Sugar Intake   If your children throw tantrums, storm around the house, or can't sit still you will want to read chapter three. In this chapter, the authors describe why a quick release of sugar into the bloodstream can strap your children into a roller coaster that causes highs and lows. They make the connection between breakfast and behavior that many parents have overlooked.  Perhaps you've noticed that your children get hyper after sugar? It's not your imagination! It's due to the unpredictable effects of sugar. These highs and lows can take a toll on children, making them moody, raising their stress levels, and overall temperament. You'll read about case studies in the book that suggest clear links between sugars in the diet and your child's mood and mental well-being. You've probably heard about the importance of gut health and the connection to immunity, mood, and even your child's memory. That is because trillions of microorganisms live and thrive inside the digestive system in what is known as a microbiome. Your child's microbiome is established in the first few years of life. This means that this is a crucial time to monitor the foods they eat. Too much sugar can lead to digestion problems as well as a whole host of other issues. These include the possibility of fatty liver disease, diabetes, heart disease, obesity, acne, and more. Sleepless on Sugar Weight gain and obesity are not the only factors at play when it comes to cutting back on added sugars. Sleep is one of the pillars of health and wellness, but it's especially important for children to get a good night's sleep.  Too much sugar right before bed (and possibly at other times in the day) can cause an energy spike that delays the settling downtime for kids. In fact, they believe it could even interfere with melatonin secretion and the circadian rhythm. This causes the body to crave more sugar, which in turn leads to less sleep and creates a vicious cycle. Why Sugar Addiction is Rampant  One factor is that "Kids have a stronger built-in preference for sweet flavors compared to adults." Sugarproof Science  Another reason we are addicted to sugar is that it isn't just in the obvious places like a chocolate bar; it is also in "healthy foods" such as granola, salad dressing, and peanut butter. Sugar consumption is not just about the frequency of desserts and sugary snacks, but about the training of our taste buds to prefer sweeter tasting foods.  If your family enjoys ice cream every night after dinner, that would definitely be a great place to start cutting back. However, it's the hidden sugar we aren't recognizing on food labels that drive up the total grams of sugar we eat per day. That's why we have such strong sugar addiction; sweeteners are rampant in the most unusual places. Many of the foods marketed to our children have multiple sweeteners, among them, high-fructose corn syrup tends to top the list.  Across the board, nutritionists and dietitians agree that high-fructose corn syrup and other sweeteners should not be part of a child's everyday diet.  That's why we recommend cutting back the amount of sugar you consume from those unexpected places. Besides, when you are making food choices that involve sugar, wouldn't you rather your count be on the actual sweet stuff as opposed to hidden in bread and pizza? Finding Added Sugar In chapter two, you'll get a sixty-second history of sugar and find out that not all sugars are created equal. You'll discover some common names for sugar that you might not have been previously aware of. In addition, you'll learn about the one hidden sugar that is very hard to spot. An entire section of the book is dedicated to glucose in many forms that are hard to identify on ingredient labels simply because the names used don't sound like other sugars. Dextrose and Maltodextrin are a couple of secret names for glucose. You'll also find more information about why manufacturers use these glucose-based sugars.  Fructose is another such substance that can be confusing to identify on packaging labels. The authors go into detail to describe how these various sweeteners are used, what is harmful about them, and how to avoid them. First, learn the names of various added sugars, then take any food product label and take a look to see if you can spot the hidden sugars. Make it a game with your kids! I taught my children to look at the ingredient list and learn what each one was. If they didn't recognize one as a food, I asked them to look it up. We learned a lot about what is in processed foods by doing this. While more parents are becoming aware of the need to cut back on sweets, there is still work to be done in the area of avoiding added sugar in common foods such as ketchup. Low-sugar foods may still have added low-calorie sweeteners which may still have an impact on blood sugar levels. With a little searching, you can find sugar-free pasta sauce, ketchup, and even bread these days. You just have to become aware and read ingredient lists. Getting past the sugar cravings  One of the problems with many weight loss programs is the addition of low-calorie sweeteners. While it is true that they have fewer carbs and do not have an identical impact on blood sugar, they don't necessarily prevent you from having sugar cravings. In fact, they may cause you to crave sugary foods more. It's best not to rely on diet soda or other sugar-free foods to cut back on sugar intake. The authors recommend that you not use artificial sweeteners or even low-calorie sweeteners such as sugar alcohols or stevia. Extensive research has not been done on the long-term effects of low-calorie sweeteners, even though the FDA has approved some under GRAS (generally recognized as safe.)  This is the same scenario as I reported about propylene glycol many years ago. It is considered GRAS for food in America, however, it is banned in cat food and for human consumption in most of Europe. It's best to eliminate "every day" high-sugar foods altogether, such as toaster pastries, breakfast cereal, flavored yogurts, fruit juice, and granola or energy bars are some of the biggest culprits. The less sugar you consume, the less you will crave. When you eat more healthy fats such as olive oil or avocados, you will reduce sugar cravings.  Fruit: Nature's Candy The natural sugars found in fruit are the healthiest way to enjoy sweets. The sugar-proof recipes in the book use fruits such as figs, dates, bananas, or raisins to add sweetness. Whole fruits have a natural sweetness and they contain nutrients that kids need.  Fresh fruit is preferred however, dried fruit also has its place. Check to make sure there are no added sugars, as many do, dried cranberries are especially hard to find without added sugar.  Unsweetened dried fruit is a tasty ingredient you can add to a homemade trail mix in addition to nuts and unsweetened coconut flakes. Also, dried fruit can be used to make fruit paste that can take the place of sugar-sweetened jams and jellies. Just as a precaution, it's easy to overeat dried fruit and it may cause you to continue having sugar cravings.  You'll find menu plans, lists, and all the tools you need in the Sugarproof book. How to stop eating sugar at every meal The transition to healthy eating will be what you make of it. In chapter seven of Sugarproof, you'll find seven strategies that work.  The breakfast tip is one of my favorites and you'll find lots of options based on prep time so whether you have no time or half an hour, there are recipes for everyone. You'll find plenty of Michael and Emily's recipes in the book as well as some on their website. They've also shared an exclusive recipe for Blueberry Muffins with you here on ThatOrganicMom.  Rebecca Huff full 48:15 https://www.thatorganicmom.com/living-apart-together/ Mon, 03 Aug 2020 13:55:34 +0000 https://www.thatorganicmom.com/?p=19268 What is Living Apart Together The term "Living Apart Together" means that two people who are in a romantic relationship choose to live separately. LAT arrangements vary; it can be a couple who is married or unmarried. Young couples, and older couples whose spouse may have passed on and choose to commit yet remain unmarried. However, for the sake of this article, the focus is on married people who choose to live apart. LAT is a non-traditional way to be a couple. Couples living apart together may have different reasons for doing so. Many older couples consider LAT a lifestyle choice. Younger couples often choose this lifestyle to avoid the problems that come with a break-up. Who am I to write about Living Apart Together? Well, I have the first-hand experience of living it; LAT saved my marriage. David Essel, my guest on this podcast episode has four decades of counseling married couples using this technique. LAT relationships are simply two people who choose not to cohabit a space. Being in love, and yet living in separate residences, could be the answer to millions of people who are looking for both a deep connection and inner peace the same time. ~ David Essel  Living apart to save a marriage gives each partner the time and space to heal. LAT couples who want to succeed will come to a mutual agreement on the terms of the relationship. For most, one boundary is no intimate relationships outside of the nuclear couple. It's best to set boundaries for household living arrangements, what's okay and what's not, etc. Expectations cause anger, resentment, and frustration for couples who live together as well as those who choose separate dwellings. As David mentions in this podcast episode, it's crucial to set those boundaries, and he suggests putting it in writing. We made a verbal commitment, in the presence of our therapist. Does living apart together work? Many married couples stay together because splitting up is difficult. Dividing property and moving are just a couple of obstacles in divorce. There is something wonderful about knowing that you are together because you choose to be, not because it is convenient. What happens when a couple chooses to spend some time separately is that they have enough space to find that love they once had. Finding out that living apart makes you happier as a couple doesn't mean you should live apart forever. It's an option for sure, but so is living together again once things are sorted out. Is it healthy for married couples to live apart? This depends upon the couple. But it is possible for a married couple to live apart and maintain a healthy relationship. If both parties are mutually vested in the relationship they will work at their marriage just as hard as a couple living under the same roof. In fact, some would argue that couples who live separately are allowing their relationship to breathe and grow whereas living under the same roof can lead to feelings of bitterness and being suffocated by their partners' constant presence. I've seen plenty of examples of married couples who trudge on living under the same roof, unhappily married, bitter towards one another, bouts of the silent treatment, and worse. What percentage of married couples live separately? According to data from the US Census Bureau, an estimated four million married couples live apart. In Canada, over 2.9 million LAT Couples are making it work. Other instances where this works? Military families Long haul truck drivers Firefighters People who live far apart due to careers (happens all the time in China) A long-distance relationship for other reasons Blended families where each parent lives with their child from a previous marriage While in some of these cases, the couple may only practice LAT part time due to career choices. Many in the younger age group are finding it easier to keep the excitement and enjoyment alive in a marriage when they choose not to practice cohabitation. Pros of Living Apart Together Separate downtime. More alone time, especially meaningful for someone who has been raising children for 30+ years Your own space to do with as you please A greater appreciation for one another Appreciate sex more (absence makes the heart grow fonder) Reduces the friction that comes from living with a loved one. Makes the relationship more interesting Less likely to sacrifice their own interests for the happiness of the other Fewer reasons and time for arguing The ability to have companionship without being smothered by one another Less conflict More independence Less of a tendency to feel stuck Update August 2021: One reader contacted me to say that they bought their own home in the same neighborhood as her husband, after several years of living apart, they then rented out the second home. You do what works for you! Cons of Living Apart Together Cost: It's expensive, very expensive. Living apart means taking care of two homes, with two sets of utility bills, etc. Although, do you really want the only reason you're living with someone be to save money? Or better yet, is it even affordable? More on this at the bottom of the post. Couples who own two separate homes also have two investments, so perhaps this is not a con? Trust issues and Infidelity: Some would say that living apart opens the door for infidelity. Cohabiting hasn't prevented millions of people from being unfaithful, so I'm not sure this counts as a con. Living together is not a magical shield against affairs. People can be in a committed relationship whether they live together or apart. Just like couples can have affairs even though they live together. Easier to avoid difficult conversations and problems. Face-to-face chats with your significant other to work through problems is an important part of relationship building and contribute to a happy marriage. Social acceptance: Choosing this type of relationship is less socially acceptable than traditional cohabiting relationships. (As David Essel mentions in this podcast episode, some couples fear being judged by their friends.) Caregiving: Older people may be concerned about the well-being of their spouse. Living apart presents the challenge of not having someone there to look out for you in case of an emergency. (Falls, cardiac issues, diabetics, etc.) How we made LAT work When we made the decision to live apart we were having problems but neither of us wanted a divorce. There were times in our marriage when I couldn't have imagined us spending the night apart much less living separately. Things happen. Long term relationships go through lots of ups and downs. For our family, LAT made sense a the time because of multiple factors. Our relationship was not getting better after years of ignoring problems. I was feeling suffocated, my husband neglected. I had been in therapy for years trying to work on issues that I had carried into our relationship. It was my idea to live in separate spaces after several years of living under the same roof but not truly being together. My husband is more agreeable than most men, I think. When I talk with my friends about our living arrangement I often hear "my husband would never agree to that!" Our situation was that we were both under intense stress for a variety of reasons. During this time we were struggling to keep it all together. We moved into separate apartments to give each other some space to breathe and because neither of us was prepared to let our relationship go, we started seeing a couples therapist. We had been to therapy before, unsuccessfully. This time we sought out a therapist who was trained in Emotionally Focused Therapy. With this type of counseling, couples "learn to express these emotions in a way that helps connect, rather than disconnect, with [each other]." That was the key to several breakthroughs that propelled our relationship forward. Dana, at Healing Hearts, was able to decipher our stories in a way that other therapists couldn't even come close to. Since then, I've recommended EFT to several other friends who have gone to other therapists and had the same outcome. A huge boost in understanding, the release of trapped emotions, and a more intimate connection with their partner. Living Apart Together with Children Involved In this podcast episode, David mentions separating for the sake of the children, it's something many people have backward. Staying together, fighting, being distant and cold, giving the silent treatment "for the children" is not always the best choice. Even if the couple doesn't fight in front of the children, a marriage where there is no affection is not a good role model for children. While some people would say that living apart together while raising children is either impossible or simply a bad idea, it has worked for us. How we Live: My daughter and I live in the apartment above my husband and our two sons. This is convenient because we visit each other when it's mutually desired. At the same time, we are each free to keep our own space the way we like. Living next door to one another means that both of us are available when one of our kids needs some emotional support or just wants to spend time together. When my husband is at work, I am available to take my children where they need to go, prepare meals, hang out, or whatever. Even though he spends more time with his co-workers than at home, he frequently Facetimes the children and is available to them anytime they need him. On my husband's day off, I continue to work at home while he cares for their needs, drives them to lessons, helps with homework, or does laundry. He may hang out in my apartment with our daughter while she does her schoolwork or he may stay up late in his apartment watching a documentary with our son. Rebecca Huff Living Apart Together While Married full true 49:36 https://www.thatorganicmom.com/addisons-disease/ Mon, 13 Jul 2020 12:00:33 +0000 https://www.thatorganicmom.com/?p=19096 Do you know the symptoms of Addison's disease or have you ever met someone who had this diagnosis? My special guest on this episode of A Healthy Bite is Phil Moser, author of the book Free and Fearless, a book about his daughter who passed away in 2017 due to Addison's disease. The story of Brittany Moser, a talented, beautiful person that lived life to the fullest, by enriching everyone she encountered. After becoming a flight attendant, she is grounded by a rare and incurable disease. She decides to go on an adventure of a lifetime, and asks her best friend, her father, to go with her. Written by Phil Moser, this award-nominated story gives a very personal account of their special bond and the adventures they shared. This story will take you on a journey you will never forget, and leave you wanting more. Please listen to this important episode and help us keep Brittany's spirit alive by raising awareness about Addison's Disease. I believe you will be touched by the love Brittany's father had for her and the determination he has to keep her spirit alive and honor her life. At the end of the book, Mr. Moser has included a screenshot of the touching message Brittany stored in her phone for him to find if she ever passed away. The message was written four months prior to her passing. This touching story, while heartbreaking, is incredibly inspiring and will make you want to embrace life with all your heart. As you will hear in this episode, Brittany was first diagnosed with Hashimoto's thyroiditis. Eventually, through her own research, she suggests to her doctors that she might have Addison's disease, which they confirm through testing. Patients with Hashimoto's thyroiditis have a 10-fold higher risk for Addison's disease and a 3-fold increased risk for pernicious anemia. ~ Thyroid.org What is Addison's Disease? Primary Adrenal Insufficiency, or Addison’s disease, is a severe or total deficiency of the hormones made in the adrenal cortex. One's own immune system turns on the body and begins to attack itself. Cortisol is the main glucocorticoid produced by the adrenal gland and is primarily responsible for anti-inflammatory and immunosuppressive actions. Addison's disease is caused by damage to your adrenal glands, resulting in not enough of the hormone cortisol and, often, not enough aldosterone as well. [The] adrenal glands are part of [the] endocrine system. They produce hormones that give instructions to virtually every organ and tissue in [the] body. ~ Mayo Clinic An autoimmune disease, such as Hashimoto's Thyroiditis can cause the body's immune system to attack itself causing irreversible damage to the thyroid and adrenal gland. Autoimmune Addison disease can lead to a life-threatening adrenal crisis, characterized by vomiting, abdominal pain, back or leg cramps, and severe hypotension leading to shock. The adrenal crisis is often triggered by a stressor, such as surgery, trauma, or infection. ~ source Patients with Addison's disease are advised to wear a medic alert bracelet that will signal emergency workers to give them a stress dose of corticosteroids which may save their life. Addisonian crisis, also known as adrenal crisis or acute adrenal insufficiency is an endocrinologic emergency with a high mortality rate secondary to physiologic derangements from an acute deficiency of the adrenal hormone cortisol, requiring immediate recognition and treatment to avoid death. ~ source What are the symptoms of Addison's disease? Patients' symptoms often mislead physicians and result in misdiagnosis or are overlooked altogether. Multiple conditions can mimic one or more symptoms of adrenal insufficiency (chronic fatigue syndrome, depression, hypothyroidism, fibromyalgia, chronic dyspepsia, etc.). However, adrenal insufficiency should always be excluded prior to attributing the patient’s symptoms to a different or co-existent disorder.~ Pulse Today Symptoms of Addison's disease may include: Weight lossLow blood pressureMuscle weaknessLow blood sugar levelsPresence of an autoimmune diseaseJoint PainLightheadednessDark patches on the skin (hyperpigmentation) What tests are used to diagnose Addison disease? Adrenal Insufficiency can be diagnosed by checking levels of cortisol and aldosterone in the body, along with potassium levels. Aldosterone regulates salt and water levels which affects blood volume and blood pressure. Special blood tests and stimulation tests that can indicate whether or not your body reacts properly to an injection of cosyntropin to produce enough cortisol are used. It is important to note that testing has not advanced far enough to be done without risk to the very life of a person seeking a diagnosis. It is unfortunate that a diagnosis can lead to a medical emergency. Baseline Lab Testing Your doctor can order testing that will measure the level of cortisol and adrenocorticotropin hormone (ACTH) in your body. ACTH tells your body to produce cortisol and other hormones. In most cases, this test will give your doctor enough information for a diagnosis. Although in rare cases, other testing may be necessary. In these cases two other tests can be performed: Insulin Tolerance Test - this is considered the gold standard for diagnosing Addison's disease, although it comes with a serious risk as it can trigger an Addisonian crisis.CRH Stimulation Test - a test that measures corticotropin-releasing hormone which is what signals the adrenal gland to secrete cortisol.Imaging Tests: CT and MRI Scans - these tests will allow your doctor to see your adrenal and pituitary gland to determine if they appear abnormal.Blood test for levels of Aldosterone Is Addison's disease hard to diagnose? The simple answer is yes. First, according to research, patients have seen two or more clinicians before the diagnosis is even considered. Secondly, half of all patients diagnosed are diagnosed AFTER an acute adrenal crisis, which can often be fatal. Secondary adrenal insufficiency is diagnosed when the pituitary gland does not produce enough ACTH, Most doctors simply do not test levels of this hormone. What age is Addison's disease diagnosed? "Addison's disease can potentially affect individuals of any age, but usually occurs in individuals between 30-50 years of age. Addison's disease was first identified in the medical literature in 1855 by a physician named Thomas Addison." Is Adrenal Fatigue the same as Addison's Disease? Endocrinology societies and endocrinologists do not recognize Adrenal Fatigue as a real disease. Apparently, they are under the impression that there are only two options: your adrenal gland works or it does not. In the future, I expect doctors and scientists will look back on this ridiculous oversight with astonishment. Stress can lead to overproduction of the hormone cortisol, which is a primary cause for belly fat. After extended periods of time, cortisol levels may begin to drop. Living with low cortisol levels can cause many of the same symptoms one would experience with Addison's disease. "Adrenal fatigue isn't an accepted medical diagnosis. It is a lay term applied to a collection of nonspecific symptoms, such as body aches, fatigue, nervousness, sleep disturbances, and digestive problems." Cortisol levels below the "accepted" limit or even at the low end of the range on lab testing can cause symptoms. So whether you call it burnout, exhaustion, or fatigue, the symptoms are very real. Can adrenal insufficiency be reversed? Addison's disease cannot be cured or reversed but can be improved with hormone replacement therapy. Treatment for Adrenal Insufficiency or Addison's Disease Addison’s disease is treated with medication to replace the missing hormones needed by the body. These medications will be necessary for life. Medications such as Hydrocortisone (Cortef), prednisone or methylprednisolone are used to replace the missing cortisol in the body. While Fludrocortisone acetate is prescribed to replace aldosterone. Unfortunately, these medications do not come without side-effects. (Some of which you will read about in Brittany's story.) Adrenal hormones are absolutely necessary in the treatment of Addison's Disease. "Self-administered injectable steroids may be provided in situations where rapid access to supportive treatment in a crisis is not guaranteed." National Institute for Health and Care Excellence  Can stress cause Addison's disease? Stress is not a cause for Addison's disease, however, in a person diagnosed with Addison's, stress can lead to an Addisonian crisis. Multiple conditions can mimic one or more symptoms of adrenal insufficiency (chronic fatigue syndrome, depression, hypothyroidism, fibromyalgia, chronic dyspepsia, etc.). However, adrenal insufficiency should always be excluded prior to attributing the patient’s symptoms to a different or co-existent disorder. Free and Fearless In the podcast episode, we talk about the butterfly logo with symptoms of Addison's disease listed inside the wings. This was designed in Brittany's honor to bring awareness to this life-threatening disease. About the author My name is Philip Moser, father of Brittany Moser. I was born in Angola, Indiana, on December 14, 1956. Angola is the county seat of Steuben County, Indiana, and is located in the very north-eastern corner of the state. The county is known for its many lakes and is home to Trine University. I have lived in Steuben County all of my life. I was the youngest of four brothers, and all three of my older brothers died relatively young. The Moser family has experienced considerable tragedy. My father was a farmer, and I grew up on the farm. After graduating from Angola High School, I began working in different parts of the grocery business; and still work there. In 1978, I married my life’s companion, Marilyn Jeanne Wells, Rebecca Huff full 23:41 https://www.thatorganicmom.com/not-losing-weight-on-keto/ Mon, 15 Jun 2020 11:07:33 +0000 https://www.thatorganicmom.com/?p=18684 Not losing weight on Keto? You're following a Ketogenic diet and suddenly find your weight loss has stalled. What's the cause? Today I have Jessica Ancaya, from Holistic Keto Goddess here to answer all your questions about why you're not losing weight on keto and some unusual areas that might be blocking the path to success. "Unexpected areas that might hinder weight loss" is the topic of today's podcast episode which you can listen to in the player above or on iTunes, Stitcher or Spotify! What would we find in a Ketogenic Pantry? The first thing you should realize before beginning a keto diet is to feel good; you have to eat well! For your mitochondria to function at their best, you have to give them fuel. I am going to go through a rundown of what a holistic keto goddess should keep in her pantry. The foods that I will mention have so many benefits, both physically and mentally. Keto Pantry What is Ketotarian and do you follow that type of Ketogenic diet? Too much protein or cheese can be another reason why you are not losing weight on keto. In 2018, Dr. Will Cole wrote the book titled the Ketotarian. In his work, his objective was to show a clear path of exactly how to use food as medicine and optimize every system in your body 1. Using a noun, he defined Ketotarian as a ketogenic plant-based rock star! When analyzing the word as an adjective, Ketotarian is the amalgamation of delicious healthy fats and vegetable meals to optimize your metabolism, brain, hormones, and overall health. Merging the Gap Between Keto and Vegetarian More information on the Ketotarian lifestyle can be found in Dr. Will Cole’s book Keto-tarian. Jessica's Ketotarian menu plan for one full week of healthy low-carb, high-fat meals is a great way to start of the ketogenic diet or to move you through a weight-loss stall. A vegan diet can create nutrient deficiencies but following Keto-tarian, eating more fish and less red meat can help with the B12 factor. Cycling Carbs - How do you do it and how often? If you are healthy, it may be of benefit your body to go ahead and increase your net carbs to a few times per week. Especially since there are certain complex carbs( not on the keto diet) that have beneficial nutrients for our body. This article will highlight the six things you should know about carb cycling on keto and will increase your confidence about going keto. What You Should Know About Carb Cycling Adding too many carbs to your diet and not watching your portion control can also be a factor that can prevent or stall weight loss. Intermittent Fasting - What is it? Who will it benefit and who should not do it? Consider intermittent fasting if you are not losing weight on keto, but only if you are in good health! Intermittent fasting gives your body a break from digestion and is a wonderful tool for improving health, healing mitochondria. Check with your doctor if you are pregnant, have adrenal fatigue, or another health condition. Some diabetics can use intermittent fasting but it’s always best to check with your health care provider. For those with adrenal fatigue, we recommend the book by Dr. Jason Fung - The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting. Read Intermittent Fasting Benefits - Which should I start first IF or Keto or is it best to start at the same time? Jessica recommends starting with the Ketogenic diet before adding IF. Maria Emmerich's book The Keto Cleanse is the book I (Rebecca) used to kick-start my ketogenic diet a few years ago. I found that ditching dairy really made a difference in how quickly I could lose weight. Eating too much protein or cheese can kick you out of ketosis. When you eat too much protein it can convert or react similarly to eating carbohydrates, especially when you eat more protein than your body requires. Calculate your protein requirements using the formula in this post. Excess cheese can hinder your weight loss goals. After you get into ketosis, you experience less hunger, making it easier to do IF. This is why I experienced (and Jessica recommends) eating a high fat, low-carb diet for at least three weeks before starting IF. Sleep and Difficulties Losing Weight If you aren't sleeping well, it could prevent you from losing weight on Keto. Cortisol levels can have an impact on sleep. Take care of your adrenal gland by lowering stress, practicing good sleep hygiene, test your cortisol levels, and use supplements to support. Another hindrance to sleep is EMFs (Electro-Magnetic Fields) around us when we are in bed. "The most common sources of radiofrequency radiation are wireless telecommunication devices and equipment, including cell phones, smart meters, and portable wireless devices, such as tablets and laptop computers." -1 As we mention in the podcast, we don't have to be a victim to these electric fields around us, there are measures we can take to prevent, block, or redirect those fields. The solution we choose for better sleep and reducing EMFs are: Earthing mat for grounding while you work on your computer or one for your bed while you sleep.Turn off Wi-Fi at night.Put your phone in airplane mode at night and when not using your cell phone.Use a Pela Case with Ethos insert to block and redirect radiation.Instead of an electric blanket, use a ChiliPAD to stay warm in winter and cool in summer. We believe that using a grounding or earthing mat will help us to look better feel better sleep better due to the discovery that connecting to the Earth’s natural energy is foundational for vibrant health. Do you suffer from exhaustion daily? Have you thought for one second that it could be coming from your smartphone, laptop, or a nearby cell phone tower? If you said no, think again. Your precious smartphone may be so toxic to your health, that it is zapping all of your energy. EMF exposure triggers oxidative stress in various tissues, but also that it causes significant changes in levels of blood antioxidant markers. Fatigue, headache, decreased learning ability, and cognitive impairment is among the symptoms caused by EMFs. - Is Your Smartphone Toxic to Your Health  In addition to an earthing mat, we also recommend blocking radiation by using an Ethos insert inside of your phone case. Ultra-violet rays, radio frequencies, electromagnetic fields (EMFs) and more. We can’t sense them, but our world would be very different without them. In fact, we rely on them! Increasing demand for more data and stronger networks means that EMFs are everywhere. And most of us don’t know what to do about it. Pela & Ethos I (Rebecca) use the Ethos insert for myself and my children. That's because children are especially vulnerable. Recent studies suggest that there may be harmful effects from prolonged exposure... Cell phones connect us to our little ones no matter where they are, but from baby monitors to our child’s first device, our kids are exposed to EMFs the moment they are born into this world. Reduce up to 80% of EMF radiation using Ethos, an insert that fits perfectly into your Pela Case and pairs with your phone to redirect potentially harmful radiation. Keep you and your children safe and healthy by staying connected while significantly reducing exposure to EMFs using Ethos. Electro-Magnetic Fields could be a contributing factor in many health conditions AnxietyCancerAlzheimer’sTumorsHeart ProblemsReproductive effects I use Pela cases because I avoid plastic when at all possible. Pela's case will return back to the earth gracefully when you're done with it. All you have to do is throw it into a back yard compost and it will biodegrade! (They have a buy one get one free deal right now, so grab two and add the ethos inserts to go with them. What are Chakras and how do they relate to our health? When I first read about chakras, I thought they were a bit hokey to be honest. But after I realized that they are just energy centers in the human body I realized they weren't as far out as I'd imagined. So what is the root chakra? Root Chakra The location for the root chakra is at the base of the spine. When the root chakra is out of balance there is an inability to trust nature. We may feel ungrounded, feel disconnected from mother earth, have issues around tribal beliefs or family wounds and do not feel secure in our knowledge that our most basic needs are being met ( food, shelter, clothing, and love). We may function out of fear and do not feel safe. Everything you need to know about the root chakra. Solar Plexus Chakra and weight loss What is the solar plexus chakra and how do they impact whether or not we are able to lose weight? Think of this chakra as an intense energy center that helps you say “no” to that doughnut! If you have read my posts on the root and sacral chakras, I discussed the chakra system and how integral they are to helping your body achieve wellness. Overall, we may explore different weight loss ventures, but tend to discount the energetic force behind our will-power. It is this energetic balance that gives us the ultimate drive to self-restraint. ! Balancing your solar plexus chakra to aid weightloss Meditation and Prayer Meditation heals your body by helping weight loss! It does this by allowing you to focus on your feelings when it comes to eating food, which will enable you to make better choices. ~ Five Reasons Why Meditation Heals Your Body Maybe part of the scientific evidence of the benefit from prayer is due to relaxation. The heart rate slows, blood pressure drops, breath becomes calmer and more regular during prayer.~  Does prayer make you a healthier person? Science says yes. About Jessica, Holistic Keto Goddess Jessica Ancaya is a nurse practitioner specializing in adult health for 10 years. Rebecca Huff full 39:25 https://www.thatorganicmom.com/childhood-nutrition/ Mon, 08 Jun 2020 11:30:30 +0000 https://www.thatorganicmom.com/?p=18451 Childhood nutrition is essential for growth and development as well as to prevent illness and disease. You want to prepare healthy meals and snacks for your kids but between finding the time and choosing foods they'll eat it can be overwhelming. For the last 29 years, I've tried every technique to provide a well-balanced diet for my six children and I've collected lots of great strategies. Still, I feel like there's always more to learn. Today, Jackie Vega, a registered dietician, and blogger is here to share some of her best tips on childhood nutrition. Listen to the podcast episode using the player above or using your favorite podcast players such as iTunes, Stitcher or Spotify. Healthy sleep and healthy eating habits complement each other. The food you eat can have an impact on your sleep patterns and the hours of sleep you are getting or losing. Likewise, the quality and amount of sleep you are getting will impact on your food intake. - The Wellness Solution One tip Jackie mentioned during this episode reminded me of charcuterie, with shrimp cocktail, cut vegetables, cheese, meat, pickles, olives, and other whole foods. My children also enjoy having a spread of foods to graze on during movie night, game night, or other gatherings. She also mentioned pizza and I think this is a good way to get kids to eat a small number of vegetables with their pepperoni. Don't be afraid to add a few bell peppers to that pepperoni pizza! Jackie also shares with us a few tips on other pillars of health, because food is only one part of a healthy lifestyle. Sleep, nutrition, movement, and limiting screentime are four factors that parents must monitor carefully for keeping kids mentally and physically healthy. More Tips for Childhood Nutrition Jackie has so much helpful information on health and nutrition on The Wellness Solution! Here are a few resources related to this podcast episode: Healthy Habits and Foods that Help You SleepGreat podcast about behavioral changes regarding nutrition and the family.Jackie's podcast episode about healthy kids.Meal Prep for busy moms Find Jackie on social media: Facebook, Instagram, and her second Instagram account. Jackie Vega a licensed, Registered Dietitian Nutritionist in private practice in south Florida specializing in recipe development, meal planning, fitness consulting, integrating personal lifestyles into individualized programming. She has more than 7 years of experience. Her areas of expertise include women's health and pediatrics. She is the owner of The Wellness Solution, a personal fitness and wellness blog. Jackie graduated with a BS in Dietetics from KSU and completed her internship at ISU. She is currently a recipient of Arizona State University Medical Nutrition Masters program. She also completed a personal training program from the American Council on Exercise. Rebecca Huff full 37:54 https://www.thatorganicmom.com/breakfast-mistake/ Mon, 01 Jun 2020 20:49:34 +0000 https://www.thatorganicmom.com/?p=18328 A mistake at breakfast? You mean spilled milk, right? I'm talking about the choices we make to start our day off with the energy and stamina it takes to get things done! Where are you when it comes to breakfast? Are you eating a meal fit for a King or do you skip breakfast altogether? No matter where you fall on this spectrum, one thing is for sure; traditional breakfast foods like cereal and pastries are not the healthiest choice. By far one of the biggest mistakes with breakfast is eating typical breakfast foods. So many of these are over-processed and sugar-laden. I’m talking about the standard American breakfast of waffles, cereal, toast, muffins, bagels, and fast food sandwiches, which are by far some of the worst choices you can put on your plate. Eating a high carb breakfast is basically creating metabolic disasters all day. In turn, these metabolic disasters create excess body fat and diseases related to obesity. Many experts do stress the need for more protein but forget to warn folks of eating too many carbs. Research has shown that starting the day with high-quality protein sources can improve anxiety disorders, in addition to other benefits. - Replace High Carb Breakfasts to Feel Energized Most people consume enough protein at dinner but need to increase their protein intake at breakfast. By the way, if you enjoy eating carbohydrates at breakfast, try complex carbs like beans, here's a delicious option: Energizing Breakfast Taco. Other resources related to this podcast episode: Avoid insulin resistance at all costs; check out 14 Things We Do to Lower the Risk of Metabolic Syndrome Avoiding childhood obesity Keeping Kids Healthy and Preventing Childhood Obesity How to Teach Kids About Healthy Eating Without Food & Body-Shaming Download Step 2 Make the Most of Breakfast Read more about and join the Tasty Bite Cookbook Club here. Make some delicious turkey breakfast sausage How his diabetes diagnosis led to the creation of a low carb cereal If you can't give up your bowl of breakfast cereal, try this low-carb cereal instead of the sugar-filled variety in the supermarket. Rebecca Huff full 15:16 https://www.thatorganicmom.com/terah-boyd/ Tue, 26 May 2020 11:51:55 +0000 https://www.thatorganicmom.com/?p=18305 This podcast struck a chord for me as a mom and you may experience a similar feeling as you listen to this episode. Your child may have had difficulty falling asleep or staying asleep or experienced anxiety at bedtime and you know how exhausting that can be for the entire family. Even if bedtime has been smooth sailing, you will relate to the struggles many moms face; that is, being more present when our children need us. Bedtime Struggles Author Terah Boyd was struggling through a difficult time with her family. Out of the blue, her two-year-old daughter began having severe anxiety at bedtime. Forcing the toddler to comply quickly turned to misery. After a year of difficulties, this mom slowed down, took a look at herself, and found the answers. Later, her daughter was diagnosed with Autism and being neuro-diverse. Learning to be Present In this episode of a Healthy Bite, Terah shares these answers with parents and children—particularly those in the Autism community—through her new book, Showdown At High Moon: Queen Takes a Stand. Society has created such a high standard, and most parents feel pressured to adhere. We are always rushing to keep up and stay on point, so we appear to be the perfect family. Often when we feel stressed, we go on autopilot as a coping mechanism. But when parents zone out, we can miss glaring or subtle signs that something is amiss with our kids. They may need extra attention, or they may be missing milestones and need professional help. Terah was able to connect with her daughter by slowing down and truly paying attention to her daughter, setting her standards and ignoring critics, and entering a guilt-free zone. By doing these things, Terah set them both on a path for happier, healthier lives. One night in the middle of a melt-down, I just started singing to her, I made up a lullaby right there on the spot. She responded well to it; we started singing it together every night; she would even sing it sometimes during the day. I could see it was calming to her. It was something to hold on to; I don't think she felt she had that before. We need to encourage our children to be confident and talk to their parents about their fears. And for children with Autism, we need to see the child before the diagnosis. Showdown At High Moon includes the lullaby lyrics. Terah also recorded the lullaby so parents and children can use it as a comforting tool alongside this endearing story. As I listened to this song, chills covered my arms as it completely took me back to my years as a young mother, putting my babies to bed. There were several lullaby albums that I listened to with my children and songs I sang to them. This song would have definitely been added to my collection. Listening to Terah's soothing voice, I could feel how much heart she put into this lullaby and felt an immediate connection to her in the sphere of motherhood. I hope you will enjoy it as much as I did. Also, as a mother who is way past the bedtime struggles stage, and as one who has children on the spectrum, I can say that this phase of motherhood doesn't last forever and the goal of being present is one that is worth pursuing. About Terah Boyd Sparking growth and maturity in people's lives, Terah Boyd is an Autism Awareness Ambassador, Psalmist/ Inspirational Speaker, singer, and author. Two of her three children are on the Autism spectrum, and her daughter is also neuro-diverse. Terah uses every opportunity to advocate for children with enhanced needs, especially when it comes to education. There desperately needs to be a reform of the educational system when it comes to options given to those who think differently than us. It is also so important to support mothers of those amazing kids. She offers advice on managing the many many challenges that come with parenting a child who requires more than average at her website www.terahboyd.com. If your child has bedtime struggles such as anxiety or sleeplessness, you can listen to Terah's music on Spotify. About the Book: Showdown At High Moon: Queen Takes a Stand (April 2, 2020) Queen Bean is not going to put up with bedtime anymore! It's too scary, and it's time for things to change. But when that time comes around, things don't go quite as planned. With the moon high and time running out, Queen faces off with a little "Mommy Magic." Although Showdown At High Moon is about bedtime on the surface, there is much more depth. Often well-meaning parents can get caught up in the schedule and pressures of life, and instead of engaging and staying checked in with our kids, we rush them around and push for conformance. Terah Boyd pulls from her own experience of frustration at Queen's behavior during bedtime. She failed to see until much later that she was not neurotypical, but a neuro-diverse child. When Queen was later diagnosed with Autism, all the pieces began to come together. As a mother, Boyd started to see where she missed this piece of the puzzle. Showdown At High Moon serves as an excellent tool for any child at bedtime, but it also reaches out to those with special needs. And it's a great reminder to parents to not just be there but to be present, to engage and to refute outside pressures or expectations from getting in; so we can adequately parent. If you enjoyed this episode, please leave a review to let us know! Rebecca Huff full 27:24 https://www.thatorganicmom.com/happiness-hacks-from-top-experts-plus-cheat-sheet/ Mon, 11 May 2020 13:20:11 +0000 https://www.thatorganicmom.com/?p=18184 If you are struggling with unhappiness, one thing is for sure; you are not alone. A quick internet search will yield 8 billion results. With all this information available at our fingertips, why are so many of us still searching for happiness? I've spent a significant amount of time pursuing happiness. One thing I have discovered is that some of us are simply comfortable with our unhappiness. Over the years it has become our security blanket. We may even self-sabotage, recreate scenarios, or replay old scripts that keep us in that familiar unhappy pattern. We identify with it. The act of choosing to be happy may itself be a source of anxiety because anything unfamiliar is also uncomfortable. Allowing oneself to experience happiness may also stir up feelings of guilt; perhaps feeling that we don't deserve to be happy. Trusting that happiness will stick around may feel like risky business. The bright side You can train yourself to be happy. Here's one example: you wake up ready to enjoy the weekend but when you pull back the curtains all you see is a gloomy, rainy day. For many people, the first instinct would be to feel as if the weekend were ruined. What if, instead, you decided to grab a blanket, a cup of hot tea, and a book and curl up on the sofa listening to the rain? It's all about perspective. [Tweet "The pursuit of happiness is forged on the battlefield of the mind. - Gary Rogers"] So, for today's "Healthy Bite", I've asked top experts to share their best happiness hack with you. You can listen to this podcast episode in the player at the top of this page, or you can listen on Spotify, iTunes, or Stitcher. Two Steps to Being Happy The very first person I asked was David Essel, and of course, he hit a home run with this response: Stop complaining. Seriously that's it. Unless you're complaining to a professional or one very close friend, check out how many times that you complain, gossip, bitch about the pandemic, the administration, the scientist. One of the greatest ways to become happy is to do what's called "emotional regulation. " A fancy term for, you have control over what you say, what you think, what you do. Emotional regulation says that we acknowledge a block to our happiness is our engagement with people who are conspiracy theorists, gossipers, negative in nature…and if we want to be happy, there are two steps to follow. Number 1. Stop complaining. Entirely. Now that might mean you have to cut out social media, the media, news, etc. Do whatever you have to do to quit complaining. Number two. Surround yourself with people that are better than you. This is a stretch for many of us. Make sure in your circle you have someone who is more successful financially, has a better body, a better relationship, a deeper connection to God… And by involving yourself with these types of people you will find happiness. Hear the episode with David Essel: You Need to Know: Social Inclusion Starts from the Top Down For more information visit talkDavid.com. Sign up for "David Essel's motivational minute," free; every Tuesday and Thursday, you'll get an inspirational video to bring your life to the next level. Everything is at www.talkdavid.com David Essel, Counselor, Life and Business Coach, Success, Relationships, Marriage, Addiction Recovery, Speaker, Author, TV/Radio Host   Trust your Intuition A favorite author in the field of psychiatry is Jill Sylvester. Not only did she write "Trust Your Intuition: 100 Ways to Transform Anxiety and Depression for Stronger Mental Health; she also wrote a novel, Land of Blue, a coming-of-age fantasy novel that takes readers young and old on a fascinating journey of the power of friendship, the love of family and ultimately, the choice to overcome darkness. As soon as the wave hits, the one that threatens to consume with all of negativity and uncertainty, I sit in it for a second, in order to feel it, and not deny it, and then I take a big, deep breath, and release the lower vibration feelings. Then, immediately, I turn and view something good, birds at my window while I'm writing, my kids thriving in their schedules, my bulldog at my feet. I focus on what I want versus what I don't. I move forward. If you experience anxiety or depression, you'll want to listen to this podcast episode with Jill: 100 Ways for Parents and Children to Transform Anxiety and Depression for Stronger Mental Health. Everyone will benefit from listening to Jill's podcast episode about the four areas of wellness: physical, emotional, mental, and spiritual, in order to feel whole. Forgive yourself and others Dr. Susana Stoica is truly someone I admire for her positive spirit and contagious happy outlook on life. Her happiness hack is a very important one that I think many of us forget. While we know we need to forgive others, we often neglect to forgive ourselves. FORGIVE yourself and others. It does not mean you accept the abuse, or what was done to you; it only means you understand that the person acted that way he/she because of their own history/illness/heritage, and that does not have to drag you down. Forgiving also does not mean staying in an abusive relationship; in fact, you need to distance yourself from it (move out, stop talking with the abuser, etc.) so you can feel safe and be able to forgive fully. Keep in mind that the abuser is happily going on with his/her life while you are miserable. As far as forgiving yourself, keep in mind that you are human. You can also ask for forgiveness from people you think you hurt. In my experience, every time I asked for forgiveness, people did not even know what I was talking about! Do something that makes your heart sing. For example, while being an engineer working in high tech definition, I was also working in a medical practice (after long engineering hours) helping doctors diagnose complicated illnesses and doing healing. Have a balanced home life; without it, you will always be miserable. Do conscious walking in the fresh air. This helps you oxygenate your body, hence feel better. Also, by looking at the flowers/trees/animals, you make it a walking meditation; thus you become more relaxed and can see things in a more balanced way. Dr. Susana Stoica is an engineer who worked in advanced technology development, as well as a distance energy healer, certified hypnotherapist, who worked in medical practice, was invited to present her work on brain injury recovery at a Harvard Medical School conference and was published in a peer-reviewed medical journal. Currently, she is working on her ninth book - get the details at HealingBrainInjury.com. Importance of Emotional Work for Health Healing Dr. Susana Stoica Embrace Your Life Purpose One of the best examples of rising above circumstances is Keisha Blair. Her viral article, “My Husband Died at 34: Here are 40 Life Lessons I Learned From It”, was featured in/or linked to by over 160 websites and viewed by more than 50 million people worldwide. Keisha Blair is passionate about gender equality and women’s economic empowerment. I [think of] embracing your life purpose as the ultimate happiness hack. So many of us get bogged down with the day to day and never get to fully embrace our purpose in life through exploring our passions and embracing a personal mission. That's the ultimate happiness hack, because when we walk in our purpose - we have this kind of permanent happiness - not the short lived, temporary happiness that comes with things that are controlled by someone else and then when it gets taken away - our happiness and self worth is affected. This true permanent happiness can only result when we walk in our purpose. This is why I have a whole section of the book on designing an intentional life purpose - because when I embraced mine - I truly felt this happiness that I had found my calling and that all my life experiences had been preparing me for this moment! Not only is Keisha a good example of having a positive attitude, but she is also known for defining success on her own terms and teaching others how to do the same. Grab Keisha's book: Holistic Wealth: 32 Life Lessons to Help Find Purpose, Prosperity, and Happiness Listen to our podcast: Turning Ashes to Beauty Join Keisha's Holistic Wealth 8 Day Challenge! Spend Time in Nature     View this post on Instagram   A post shared by Robin Moriarty (@robinmoriartygutsy) on May 1, 2020 at 5:34pm PDT Robin Moriarty offers a reminder on her Instagram (above) that really resonates with me. Her book gave me a happiness hack which is, make sure you are measuring your success by your own ruler, not someone else's. Happiness Hacks definitely has to do with being outdoors. Going for a walk, seeing trees and gardens (especially now that it's spring), and just breathing fresh air. Those things change my mood immediately, so I find time for that almost every day. But perhaps more in line with [A Healthy Bite] I think my Happiness Hack is to remind myself that I am playing my own game, not anyone else's, which means I stop comparing myself to other people. Sometimes my competitive side takes over, and I want to be "better than" someone else at something. I want to beat someone out for a promotion or have someone say my home is prettier than someone else's or run a mile faster than someone much younger than me. At some point, I realized that my competitive side is actually my insecure side and that I do those things to try to feel better about myself by being better than someone else. And I end up feeling horrible about myself if I don't "win." So my Happiness Hack is reminding myself what I want for my life, which has nothing to do with running a fast mile or getting a promotion or having a home that others think is beautiful. Rebecca Huff full 27:19 https://www.thatorganicmom.com/motherhood-to-menopause/ Mon, 04 May 2020 12:45:04 +0000 https://www.thatorganicmom.com/?p=18034 Hey, new mom, you're going to want to watch the video of this podcast to see the "welcome to motherhood" unboxing. Part two with Seasons of Sisters founder, Shannon Covel is all about womanhood, from motherhood to menopause. The first episode was a "welcome to womanhood" and a little advice about talking with daughters about their first period. As a mother and grandmother, Shannon has had many years of experience in every stage of womanhood. She enjoys helping other women with her extensive knowledge of herbs and techniques for making every season more comfortable. Listen to this podcast by using the player at the top of this page, or you can subscribe to A Healthy Bite on iTunes, for Android devices, subscribe on Stitcher, or you can even listen on Spotify! Welcome to Motherhood If you prefer to watch the conversation and see the unboxing, it is also available as a video version. The Welcome to Motherhood box is a wonderful gift idea for an expectant mother, whether it's her first or fifth! Every delivery is a reason to celebrate, and every mom deserves to be pampered after childbirth. Five years ago, Amanda from Baby Bundle and I got together to make a few videos with tips for new moms. She gave us a lot of good information for mothers from conception through delivery. Menopause and beyond Shannon is working on a subscription box for women experiencing menopause symptoms, so be on the lookout for it in the future. At my age, I'm learning to cope with Menopause Symptoms with a little help from my friends and medical practitioners.  For hot flashes, I use a hydroponic mattress pad that can go as low as 55 degrees Farenheight! Getting enough sleep, eating right, and incorporating the right form of exercise for your personal needs will give you a good foundation for a smooth menopause season. Even when we are doing all the things to maintain health, this can be a trying season. We recommend working with a holistic practitioner to keep your body in balance and who can direct you to natural solutions for menopausal symptoms. You might also like: Healthier menstrual choices for you and the environment Rebecca Huff full 9:30 https://www.thatorganicmom.com/period-talk/ Mon, 27 Apr 2020 17:40:31 +0000 https://www.thatorganicmom.com/?p=18031 Today's episode is one of two podcasts about the seasons of womanhood. In this episode, Shannon Covel, founder of Seasons of Sisters, shares insights and tips for talking to our daughters about their first period. Your daughter’s first period can either be a blessing or a curse, depending on how you, the mom (or dad), portrays it. Let’s face it, most women don’t look forward to a visit from Aunt Flo. Why is that? Because it’s messy and painful and makes us moody. But the good news is, there are things to help with the common discomforts. Why not bless your daughter with a first time box that includes all the items she needs to feel confident, clean and comfortable and opens up the door of communication for you to explain what she can expect. Listen to the episode in your browser by clicking the play button above, or you can listen on the go with iTunes, Stitcher, or Spotify. Although, we do a little show and tell during the interview, so if you want to see the unboxing, watch the video below. Subscribe on youtube or your favorite podcast player so you won't miss the next episode which is about the other seasons of womanhood from motherhood to menopause! Show Notes for this podcast episode 2:36 - Introducing the box for the first time5:00 - My dread of talking to my daughter about menstruation8:00 - Period tracker printable11:30 - Unboxing20:00 - Herbs to help with PMS (stay tuned to Chats with Aunt Flo where Shannon will be writing more about herbs and how they work!)23:00 - Teaching our daughters to be proud to be a woman (body image, etc.).25:00 - Tips for mom to talk to daughter about her first period. Welcome to Womanhood box is designed to celebrate a young girl’s first period and is the box you'll see in this episode. The Seasons box is a subscription box for the girl/woman who is already menstruating on a regular basis. Great gift for the daughter in middle school, whether she has begun having her menstrual cycle or it's on the horizon, this box will prepare her. The average age for onset of menstruation is two years after breast development or around age 12.  Talking to our daughters about their changing bodies may feel uncomfortable or even sad when we see that our little girl is growing up to become a woman. Yet it's important to bring up the discussion so she will be prepared. Sharing age-appropriate information with pre-teens, and even younger, will alleviate the possibility of her receiving misinformation from her peers. You may want to keep it simple at first, explaining blood flow and other dynamics of the period talk or you could go into detail with the biology behind why her period starts. The ovaries release the female hormones estrogen and progesterone. Build up of the uterine lining is caused by these hormones is part of the process of getting ready for reproduction. (You could explain ovulation as well.) If that doesn't happen, the lining of the uterus then begins to break down and she has her period. Then next month the process repeats, resulting in her monthly period, although the first year she may not be regular.  Details about the onset of progesterone production in the body and pubic hair growth may feel over the top, but it's better to start too young than too late as each girl's body is different and we don't know when that day will come. We want her to be prepared. You may want to have things handy for her possible needs explaining why she might need or want them. For example, she might use a heating pad if she has bloating or cramps. Ibuprofen can help with a back ache.  The Seasons of Sisters Period Box The care put into each of the boxes Shannon creates will make your daughter feel loved and pampered. She has all the needs covered such as sanitary pads. Other options include tampons and herbal tea to help with mood swings along with varied hygiene products suited for the tween, teen or young adult. Read more about Raspberry Leaf Tea; The Women's Herb In the next episode of A Healthy Bite, we will do an unboxing of the Welcome to Motherhood box which celebrates the new mom. Feel confident in knowing all Seasons of Sisters products are made with organic, natural ingredients. About the Founder Shannon Covel is the mother of six children, four daughters, and now two granddaughters. She enjoys helping young women embrace womanhood. The idea of Seasons of Sisters was birthed from the experiences she has gained through having a rough time with PMS, carrying six children through pregnancies, birthing all of them naturally, nursing all of them, and then later having a rocky road through menopause.  Shannon has had the privilege of having many girls and women come through her home, and as she listened to them tell their stories and share complaints, she realized most of us have just suffered through certain parts of each season. Since then, she has been on a quest to find natural recipes and pampering products to help ease the discomfort of each season with the goal of making each season comfortable, even enjoyable! On a personal note, I've known Shannon for around 13 years and I trust her to bring you quality products. This is not a sponsored post, nor am I an affiliate of her products. I simply saw a good thing and wanted to support her, and I hope you can see the love she has put into these boxes. Giving one to my youngest daughter helped "break the ice" so I could make sure she is prepared when that day comes. Rebecca Huff full 29:39 https://www.thatorganicmom.com/start-living/ Tue, 07 Apr 2020 23:15:45 +0000 https://www.thatorganicmom.com/?p=17917 Are you in a holding pattern during the pandemic? Maybe it feels like you're in the Twilight Zone? During my last appointment with Dr. J, my psychologist, I confirmed that I was handling things better than expected. We talked about my mindset, and she encouraged me to share these thoughts with you all. So here we are. Another chance for you to learn from my mistakes! In the first half of my life, I had the tendency to put off living while I waited for my "real life" to start. Some people put off living while they wait to graduate college, others wait for marriage to begin really living. Perhaps as a young adult, many of us "wait" to start living until we feel like we have accomplished something that deems us worthy of  "a real life." Yes, I spent my teen years and early twenties telling myself that when I started my own family life would truly start. Always looking towards some future event as the starting point of life. Once I realized I had done this, it was too late to do anything about it - the time was already wasted and I couldn't get it back. Still, it served as a good lesson for my current situation. Being "Stuck" at home. Making good use of our time at home While I am in self-isolation, instead of waiting for some unknown time when this pandemic will end, I choose to live. Of course, the way I choose to live has it's limits, but I am in control of my attitude while I wait. I'm in charge of what I do with my time while I am at home. The obstacle, this virus, will not keep me from being useful or productive. I will take on my life right where I am. What can I do with myself and what do I have to offer those around me during this time? What I don't want to do is to start avoiding life. In fact, no matter what I do with each day, no matter what YOU choose to do with each day: This Is Life. Regardless of your participation, or your lack of participation, in life - life is still happening! Don't wait. Live. Yes, the world is spinning out of control it seems, but your life is real and it's now. Your life is not on pause while we are awaiting the end of this pandemic. Every day, life is still going on, whether you choose to hide from it, or participate in it. [Tweet "Don't wait. Live."] Make a plan It's true, you can't go to the gym, but there are millions of online workouts that you can do for free. Walking is free. Do some form of exercise every day. Maybe you can't have coffee with friends, but you can Facetime, Skype, or Zoom to see their faces. Start having a "happy hour" or "coffee time" with your besties. If they won't respond, keep reaching out, don't give up. Tell them that it's important to you that they keep in touch while you are apart! You might not be able to go to work or work from home, but you could participate in a hobby or teaching others how to do something you are good at! Yes, life is hard right now. Things are frustrating and challenging and tiring. No one is denying that. I just want to encourage you to live. Don't stay in a holding pattern, waiting to start life again when this pandemic ends. We don't know how long that will be, so to stay healthy, the best thing you can do is to live life in a new and productive way. If you need someone to talk to feel free to reach out to me and make sure you are on my email list because I'm sending out tons of encouragement right now! Give Back with Chilipad My friends at Chili are offering something special for the heroes keeping us all healthy and safe. Now until April 30th if you buy any dual zone chiliPAD or OOLER sleep system they will donate a single zone chiliPAD to nurses, doctors, and first responders as a thank you! Read more about why chiliPAD is my favorite sleep hack and hear from the founder and creator, Tara Youngblood in this podcast episode. Share this with your friends and save to your Pinterest Board! Rebecca Huff full 16:31 https://www.thatorganicmom.com/southern-cooking/ Wed, 25 Mar 2020 14:34:29 +0000 https://www.thatorganicmom.com/?p=17738 For those lucky enough to live near Buttermilk Kitchen, a fabulous brunch is just a moment away. As for the rest of us, there's Welcome to Buttermilk Kitchen by Suzanne Vizethann.  Exploring the world through food is one of the best ways to explore various cultures. No matter where you live - if you ever wanted to try delicious southern cooking, you will most certainly want to add this cookbook to your collection. It is well thought out and easy to use, full of mouth-watering photographs and detailed recipes! We received this cookbook back in February, and life has been absolutely, unpredictably crazy since then. When I initially spoke with Suzanne to record this interview, I had planned to visit her restaurant while my daughter Shawna was competing in a Taekwondo tournament in the area. Unfortunately, I fell incredibly ill - I tested negative for the flu; however, my doctor insisted, due to my symptoms, I had some strain of the flu. It was terrible, and I still haven't fully recovered from the coughing. My husband ended up taking off work to take my daughter to the tournament; therefore, I did not have the opportunity to visit the restaurant. Sad that I missed out on visiting the restaurant and watching my daughter win two gold, one silver, and one bronze medal! Eating at Buttermilk Kitchen is still on my bucket list for "things to do when the craziness ends."  Put visiting Buttermilk Kitchen on your bucket list! Do you have a bucket list for when life returns to normal? If you don't, why not start writing down all the things you want to do once things settle down again, because it will, and you want to be ready! You could even start a Pinterest Board for your Bucket List - - here's mine that I started a long time ago. The day after my husband and daughter returned from the tournament, she came down with a fever. Within hours she too was experiencing the illness that I had been battling. Because of our back-to-back illnesses, we were "in quarantine" for two weeks before everyone else began sheltering at home. Our home test kitchen Due to our extended time indoors, we were able to whip up lots of recipes in this cookbook. Many of the recipes contained in the cookbook contain what I consider everyday kitchen staples for the average home cook: flour, milk, butter, potatoes, and such. There's a section that will teach you how to make any type of egg - scrambled, poached, fried, etc. Poached eggs, hashbrown fritters, bacon My eleven-year-old daughter made these hashbrown fritters, and then I did the frying. They turned out quite lovely; my boys made them disappear within minutes. Suzanne put together an extensive section all about what to stock in your pantry and how to source it locally - just the way she does in her restaurant. So, if you aren't sure what types of foods to stock in your kitchen, she's got your back! With Welcome to Buttermilk Kitchen, we dive what I consider to be the best of southern cooking! If you've always wanted to master a perfect biscuit, pancake, waffle, grits, or sawmill gravy, you'll want to add this cookbook to your collection. This cookbook will have you cranking out delightful meals your friends will rave about for days. Your family will be begging you to make more Cobbler Biscuit French Toast and Johnny Cakes with liquid gold. Welcome to Buttermilk Kitchen joins the trend toward healthier comfort food, balancing traditional dishes that use the very best seasonal ingredients, and creative recipes incorporating new spices and flavor combinations. Many of the dishes work for lunch or dinner, as well as breakfast or brunch. It is a cookbook that home cooks will find they can use every day of the week, any time of the day or night. ~ Goodreads Recipes we want you to try: Coffee Rub Alabama Ranch O.G. Buttermilk Biscuit Caramelized-Banana Oatmeal Vegan Banana BreadGranola Hashbrown Fritters Salty Dog Mimosa Delicious, Budget-Friendly, Low Waste Recipes By far, my favorite aspect of this cookbook, however, is the fact that Suzanne has an entire chapter dedicated to leftovers. Food waste is a big problem in the world right now, and it hurts those who struggle to put food on the table. The more everyone works together to reduce food waste, the easier it will be for everyone to afford good food. Why do leftovers have such a lousy reputation!? Suzanne presents some fun recipes that use up leftovers! How does Cold Fried Chicken Salad sound cause let me tell you it tastes delicious! What cooking skills required for using this cookbook? While some of the recipes do require multiple steps - flipping back and forth to other recipes - it's worth your time. Once you have your dredges and batters prepared, it's not hard to finish making the dish. There are recipes for all levels of skill in this cookbook, so don't be afraid to try. And I can tell you right now, I thought there wasn't much I could learn in the way of making French Toast, but oh my, just a few simple ingredient swaps and you won't believe the difference in taste! So far, I have not been able to make the Fried Pickled Green Tomatoes, but again, it's on my bucket list for when I can freely shop the farmer's market! Since I'll be adding this cookbook to the Tasty Bite Cookbook Club, why not grab a copy and join us?! See you there! If you're passing through Georgia, make sure you stop in to grab brunch from Buttermilk Kitchen, it was voted one of the Top 10 Best Brunch Spots in Atlanta! according to hundreds of reviews on Trip Advisor, people definitely agree: the food is fantastic. No big surprise considering Suzanne was a Chopped winner and competed on Guy’s Grocery Games, as well as appearing on Diners, Drive-Ins, and Dives. Suzanne Vizethann, award-winning chef and owner of Atlanta's critically acclaimed Buttermilk Kitchen restaurant redefines the culinary boundaries of breakfast and brunch with her farm-to-table Southern comfort food. Packed with regional favorites, traditional dishes, and seasonal ingredients, Welcome to Buttermilk Kitchen presents creative recipes that incorporate new spice and flavor combinations. Along with the delicious egg, waffle, pastry, cheese, fruit, granola, and chicken recipes, you will also find beverages, condiments, preserves, vegan and vegetarian options, and a leftovers chapter straight from the Buttermilk Kitchen. Rebecca Huff full 13:07 https://www.thatorganicmom.com/lyme-disease-dr-sean-beckmann/ Mon, 02 Mar 2020 13:16:59 +0000 https://www.thatorganicmom.com/?p=17599 Q&A with Dr. Sean Beckmann about Lyme Disease and other Tick-Borne Illnesses Many people have been infected with Lyme Disease and are completely unaware and go undiagnosed for years. In fact, some people may even believe they have Lyme Disease but are unable to convince their doctor to test them. We wanted to know more about this mysterious disease, so we invited an expert, Dr. Sean Beckmann to join us on A Healthy Bite to give hopefully answer some of our most pressing questions. For those who have been part of the TOM Tribe for years, you may know that I was diagnosed with Lyme Disease and shared the protocol I used to recover here. Later, I ended up taking Doxycycline and I explain why here. Also, I mention Hopelively,  a support group for women you can join here. The episode with Dr. Beckmann about the Coronavirus is here. Questions Dr. Beckmann addresses in this episode: Where do people get Lyme Disease? Rocky Mountain Spotted Fever? Can you be infected no matter where you live or is it just in some locations? What about cases where people test positive for Lyme Disease but have never been in an area where Lyme disease is prevalent? How can the disease be transmitted? Some say Lyme Disease is a virus, and many others say it's a bacteria, which is it? A lot of families (everyone in the family) have tick-borne diseases, and we are wondering if it's possible to be transmitted via human saliva. Can the disease lie dormant and then come back later? What all can it cause? Can it lead to other types of diseases, such as cancer, gut health, etc? What are the most effective treatments for people who get infected with Lyme Disease and other tick diseases? Doxycycline - can it hurt you more than it helps you, long term? Why does Rocky Mountain show up if you have Lyme Disease? Is it a disease that once you have it you always have it and it can flare up later? Why would doctors be so hesitant to test people for tick-borne illnesses? Do they suggest someone who is diagnosed with Rocky Mountain Spotted Fever More Questions from Listeners: If they treat spirochetes with penicillin when you have syphilis, why isn't penicillin an option for Lyme spirochetes? While on doxycycline can one do a liver cleanse, blood cleanse and parasite cleanse? If not all three at the same time, can any of them be done individually while on doxy? We know at least 5 couples here in our small town that each the husband and wife both are positive, could it be sexually transmitted? Did this episode help you? If you found value in this episode of A Healthy Bite, take a minute to rate and review us on iTunes, this helps other people find the podcast AND helps us line up more informative episodes like this one in the future. Meet Dr. Sean Beckmann, Assistant Professor of Biology I am passionate about engaging and educating students both in and out of the classroom. Whether in a lecture, laboratory, field site, or during a chat in my office I relish the opportunity to find a student’s passion and interests and help foster those. Not every student is going to become a research biologist, but everyone can utilize science in their own lives. By helping them understand biological concepts and apply them to their own real-world experiences I hope to help foster a love of biology and scientific curiosity in every student with whom I interact. Ph.D., Biology, University of Miami B.S., Biology, Stetson University Growing up Dr. Beckmann enjoyed science and nature and always wanted to be a veterinarian. While a student at Stetson University he had the opportunity to engage in projects and internships that introduced him to field biology and research. This changed his trajectory to pursue a career in research. While in graduate school at the University of Miami he had the opportunity to teach a number of classes and engage a number of undergraduates in his research on the phylogeography of small mammals. This experience drove him to pursue a career in undergraduate education and research. Prior to coming to Stetson University, he spent several years teaching and conducting research with undergraduates at another liberal arts university. His work with students has resulted in numerous conference presentations, posters, and publications with former students. Sean Beckmann – Faculty Profiles – Stetson University. Rebecca Huff full 50:55 https://www.thatorganicmom.com/red-flags-for-raw-vegans/ Fri, 14 Feb 2020 12:28:35 +0000 https://www.thatorganicmom.com/?p=17519 The Raw Vegan Diet is a great cleanse. It's an excellent way to detox for a short period of time. For some that could be a few days, others could benefit from a few weeks. However, for those who plan to follow a Raw Vegan lifestyle for an extended period of time, say more than a month, please listen to this episode. You want to be aware of the red flags for raw vegans that your body might send if you start to have nutrient deficiencies. Again, it's important for me to clarify that I am not against the diet per se, however, a "diet" is not a "lifestyle" it is a short term means to reach a goal. I am against chalking up feeling bad to "detox symptoms" and "not going deep enough into raw veganism." Any extreme way of eating means excluding certain food groups or cooking methods. For those following the Raw Vegan diet, meat, eggs, dairy, honey, and all cooked foods are excluded. That means no steaming, frying, boiling, baking, or grilling vegetables as well. Same diet, different results Because people have varying degrees of compliance to any type of diet, someone who adheres to one strictly will have different results than someone who bends the "rules" often. Another factor is genetics. Environment also plays a role in the results individuals will get from following the same type of diet. One big problem with our Raw Vegan diet experience was eating too many nuts. Many of the dessert recipes called for massive amounts of raw almonds, cashews, macadamia, or other types of nuts. Raw Vegan Tacos and imitation meatloaves were also dense with too many nuts. We understand now that regular consumption of large quantities of nuts, seeds, and oils is not healthy due to their high levels of omega 6s— which can contribute to negative health conditions including slowed metabolism, inflammation, and obesity. ~ Boutenko VegNews Another possible red flag is hypoglycemia or other blood sugar imbalances. Eating too many fruits can wreck your metabolism and blood sugar levels in a way similar to eating too much sugar. Books I mentioned in this episode: I still enjoy using Raw Vegan cookbooks because they have so many delicious vegetable recipes in them. I believe eating veggies is crucial to a healthy diet. Up until three years ago, I had a huge collection of Raw Vegan books. A new friend borrowed an entire box full of them and promptly moved, taking my books with her. Then I never heard from her again. Sad. Here are a few of the books I started out with on my Raw Vegan journey and other books I mentioned in this episode. They are older publications because this is my story from nearly 20 years ago. Natural Cures They Don't Want You to Know About by Kevin Trudeau Raw Food Detox Diet by Natalia Rose Raw Family: A True Story of Awakening by Victoria Boutenko - From what I can find Boutenko now allows some cooked foods into her diet, particularly those I mentioned which have goitrogens. I consider a high-raw diet, meaning 80–95 percent raw vegan food, to be optimal for everyday life. I have stopped eating most nuts, all nut butters, and most oils, and have added cooked foods into my diet like steamed broccoli, asparagus, and cabbage.I think a 100-percent raw-food diet is an effective practice as a way of healing. That was extremely beneficial for my family. Now my experience and research has brought me to a high-raw diet for sustainable living. ~ VegNews Raw Food Real World by Matthew Kenney and Sarma Melngailis Raw: The Uncook Book by Juliano Brotman It's not something you're doing wrong as a Raw Vegan If you are a stubborn, determined, militant or legalistic person, do a reality check or have an accountability partner keep you in line. When the red flags appear, heed their warning! Turns out I felt good for a few weeks and then it went downhill until I finally stopped seven months later after being severely sick, malnourished, underweight and tired. I was feeling like a skinny old man and at 120 pounds and six foot tall, I didn’t have much to spare. My teeth were becoming loose, I had a protruding belly, I was losing my hair, my skin was flaking and at one point my digestion was so slow that I had a bowel movement only every four or five days. I always felt full even after eating very little food. I also had frequent urination problems and extreme thirst during the night, which are often signs of diabetes. ~ Paleo Leap The risks for women are even greater. While six years of raw veganism “elevated [Yovana Mendoza's] consciousness,” recently, her health had begun to suffer. She lost her period, she was “basically anemic,” and she was riddled with digestive issues. Eventually, she said, she couldn’t take it anymore, and started eating fish and eggs to alleviate her ailments.  ~ Vice Nutritionist Samantha Gilbert had a similar experience, as described in Mind, Body, Green. (1) Looking back, there were so many warning signs that I chose to ignore — major digestive issues, severe hypothyroidism, chronic fatigue, and multiple skin rashes to name only a few. Sadly, this false label was more important than me loving myself. Sadly, being rail thin trumped not having any energy to enjoy life. Sadly, all I cared about was being able to fit into a size 0 dress. Risks associated with extended Raw Veganism I did not see my symptoms as raw vegan red flags but as a shortcoming on my part from having not executed the lifestyle properly, even though I had access to plenty of vegetables, fruits, seeds, and nuts. We were part of a CSA (Community-supported agriculture - basically work in exchange for a share of what's grown) and we grew our own vegetables in our square foot garden beds on our 10-acre ranch. Tooth decay: Some people on a raw food diet rely so much on fruit that their teeth begin to erode: from acids in the fruits that wear down the tooth enamel, from sugar promoting decay, from dried fruit sticking to the teeth and further promoting decay, and from a general mineral deficiency.Nutritional deficiencies: On a raw vegan diet it’s difficult or impossible to get vitamins B12 and D, selenium, zinc, iron and two omega-3 fatty acids, DHA and EPA, without taking supplements. Vitamins D and B12, and Omega 3 fatty acids are nutrients that women particularly need as they age.Child development: A child raised on a raw, vegan diet without proper supplementation would likely develop severe neurological and growth problems due to a lack of vitamin B12 and other nutrients. (2)Awakenings I'm thankful for my doctor at the time who knew what tests to run to look for deficiencies. By the time my son was born, I was receiving the B vitamin shots and starting to add other foods, otherwise, I'm not sure how I could have had the ability to breastfeed him. Make sure you subscribe to A Healthy Bite, in the next episode, I'm going to share the foods I added and how I transitioned back to eating a Whole Foods balanced diet. In the photo below, I was due with my fifth child, the one who weighed 12 pounds. Sadly, when parents take the Raw Vegan Diet too far the consequences could be fatal. As in this case whereVegan parents accused of starving 18-month-old son to death on raw food diet. The mom told officers that the family was vegan and her four kids were on a raw food diet that consisted of mangoes, rambutans, bananas and avocados. Articles I mentioned about anemia and digestive enzymes: Pernicious anemia What the pancreas does Anemia and B12 Deficiency Let's hear from you What's your experience with the raw vegan diet? Have you ever followed a fad that caused harm to your health? I'm interested in hearing about it. Leave your story in the comments below, or if you like, leave a recording here (90 seconds or less) and I'll share it on an upcoming episode of A Healthy Bite. If you'd like to be on the show, pitch your story to me at Rebecca@thatorganicmom.com Stay healthy! 1- https://www.mindbodygreen.com/0-12752/i-was-a-raw-vegan-for-more-than-3-years-because-i-was-insane.html 2- https://www.awakeningsme.com/raw-deal-eating-raw-food-isnt-always-right/ Rebecca Huff full 21:27 https://www.thatorganicmom.com/chronic-pain/ Mon, 10 Feb 2020 15:40:13 +0000 https://www.thatorganicmom.com/?p=17495 Unless you have experienced chronic pain; pain that is ongoing and usually lasts longer than six months, it's hard to imagine how much it can change your day to day life. In addition, the toll it takes on emotions is an added burden to bear. Those with chronic pain may not be able to live life the way they want, which can lead to depression. It's a vicious cycle. There's not a lot I can add to what Judy Foreman has written in her book, A Nation in Pain. All I can add is encouragement. If you are one of over 50 million Americans experiencing chronic pain, get your hands on a copy of this book. Our women's support group, Hopelively, is also available if you need a safe place to vent about pain or discuss treatment plans with other women who experience chronic pain. Here's what we are discussing on A Healthy Bite: Gender and Pain We frequently hear that women have a higher tolerance for pain than men. Generally speaking, is that true? "Women are both more likely to get painful conditions that can afflict both sexes and to report greater pain than men with the same condition, according to studies over the last 15 years" p62. Fibromyalgia seems to affect mainly women, do we know why? People with chronic pain are sometimes told: "it's all in your head." While I believe pain most often has a source, can we trace some pain, or at least worsening of pain, back to emotions and/or stress? Can you talk to us about catastrophizing and why it's one of the worst things you can do when you are in chronic pain? How can we learn to reduce catastrophizing? What techniques can help? Cognitive Behavior Therapy -  A change in thoughts, emotions, or behavior towards pain. Distraction - Shifting or moving your attention away from the pain when possible. Biofeedback - How does this work - "if your blood pressure is high the first time and you freak out about it, chances are your second reading will be higher." I feel like this is how chronic pain can sometimes trigger anxiety. Meditation - What part of meditating helps chronic pain? (Different ways people can meditate, how it does not have to relate to Eastern Religion, Tai Chi, or SloFlow, which reforms the art of Tai Chi Chuan into a Christian exercise using sign-language and bible verses. Hypnosis - Alterations in perception, memory, and voluntary action Empathy - As a learned coping skill, it helps if doctors have it. Can a loved one become overly sympathetic to the point they feel another person's pain? Pain Relievers Opioids NSAIDs Acupuncture Massage Energy Healing Spinal Manipulation Exercise: The Real Magic Bullet Listen to Judy explain why Exercise is Medicine in this episode!) People who are in chronic pain and need to exercise: arthritis, fibromyalgia, chronic low back pain, often are fearful of doing so. What do we know about bed rest and avoiding exercise due to chronic pain - not talking about broken bones, etc? "To date, there is no scientific evidence that activity and exercises are harmful, or that pain-inducing activity must be avoided," says Dr. James Rainville (spine and rehabilitation specialist) p. 284. We are talking about chronic pain here, not chest pain/heart attack symptoms. If you are having chest pains, call 911 or seek medical assistance. Examples of knee and hip replacement patients starting PT immediately following surgery. [Tweet "Rest is rust! Exercise!!"] The biology of marijuana All of us are born with the ability to make both marijuana-like chemicals called cannabinoids and the cannabinoid receptors into which they fit. Why are our nervous systems so full of cannabinoid receptors? What can happen when people are deficient in endocannabinoids? Does medical marijuana work as well as opioids? What are some of the problems facing opioid users with debilitating chronic pain? What solutions? How do we move on? Adjustments Acceptance Doing what you still can and letting go of the rest p306 If you listened to this episode and found it helpful, take a minute to tell us about it by leaving a review. Meet the Author: Judy Foreman Judy Foreman, the author of “A Nation in Pain” (2014), “The Global Pain Crisis” (2017), and “Exercise is Medicine” (2019), all published by Oxford University Press, was a staff writer at the Boston Globe for 23 years and a health columnist for many of those years. Her column was syndicated in national and international outlets, including the Los Angeles Times, Dallas Morning News, Baltimore Sun, and others. She graduated Phi Beta Kappa from Wellesley College in 1966, spent three years in the Peace Corps in Brazil, then got a Master’s from the Harvard Graduate School of Education. Judy has been a Lecturer on Medicine at Harvard Medical School, a Fellow in Medical Ethics at Harvard Medical School and a Knight Science Journalism Fellow at the Massachusetts Institute of Technology. Judy was also a Senior Fellow at the Schuster Institute for Investigative Journalism at Brandeis. She also hosted a weekly call-in radio show on Healthtalk.com. She has won more than 50 journalism awards, including a 1998 George Foster Peabody award for co-writing a video documentary about a young woman dying of breast cancer and the 2015 Science in Society Award from the National Association of Science Writers for her book, “A Nation in Pain.” All content and media found on this website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.   Rebecca Huff full 42:29 https://www.thatorganicmom.com/serious-sleep-hack/ Mon, 27 Jan 2020 13:19:41 +0000 https://www.thatorganicmom.com/?p=17429 When I mention my temperature-controlled mattress pad, most people assume I'm talking about some type of electric blanket. Nope! This is a cooling mattress pad that allows me to get into deep sleep and wake up feeling rejuvenated! My mattress topper is filled with a hydroponic system that keeps hot sleepers cool, and cool sleepers warm! Especially important for anyone using a memory foam mattress as even the best of them do tend to retain body heat. The cooling technology of the chilisleep temperature control system will virtually eliminate night sweats. Unique Sleep Situations call for Temperature Regulating Systems Why do some people thrive on 7 hours of sleep while others lay in bed for 9 or 10 hours and still wake up feeling terrible? Quality over quantity. "It's not about how long you sleep every night; it's about the quality of that sleep." For many, sleep is a dream or a nightmare. Not getting enough sleep can lead to more than drowsiness. Being sleep deprived can lead to depression, overeating, brain fog, irritability, caffeine dependence, and even death. If you have difficulty falling asleep, wake up frequently, get out of bed tired, sleep less than 7 hours per night, and feel stressed out over even minor issues, you may be sleep-deprived. Unfortunately, even moderate sleep deprivation can impair a person on a level equal to being intoxicated. In studies, findings show that sleep deprivation can render a person incapable of driving safely. Confirming this risk is the number of deaths from drowsy-driving-related crashes. In 2017, investigators contributed 795 deaths to driving while sleepy, as well as over 91,000 crashes. Missing out on sleep can cause more harm than just being drowsy; it harms your entire body, affecting your heart and liver. It lowers your immune system, makes you forgetful. Chronic sleep deprivation can shorten your life span. We probably don't need to tell you all of this to motivate you to get better sleep. If you are one of the millions who struggle to sleep, you already want to find a solution. The Temperature Controlled Mattress Pad I bought the chiliPAD for myself, then, because I loved it so much, I became an affiliate. Use Code SLEEPME for 25% off new CUBE, OOLER, chiliBLANKET Sleep Systems My sleep habits were working fine until I started having night sweats, but dropping my sleep temperature eliminated that problem entirely. The cooling mattress pad fits mattresses from twin to California King. I put a hypoallergenic breathable waterproof mattress protector over mine to keep it in pristine condition. The surface temperature is not affected by the thin layer but it does help keep my system clean. Last, I put on my deep pocket fitted sheet. But don't worry, you can wash the system. The mattress pads are machine washable on a front load washing machine.  First, drain the excess water out of the pad by using the drain tool included in your system.  Secure the extension tail with a rubber band or other means to minimize the risk of it flailing in the spin cycle and causing damage to the connector. After securing the tail put your washing machine on a gentle cycle and cold water only.chilisleep I put my entire system in a large mesh bag to wash, but I still use a rubber band to secure the extension tail. It's not difficult and only takes a minute to do this step. Afterwards, I drape it over a clothes drying rack in an area with good airflow, although it can be dried on a delicate "no heat" setting. Using Science to Solve Sleep Problems Todd and Tara Youngblood were just like you, tired of being tired. Using her background in science, Tara began to research. Todd, whose uncle invented the waterbed, was inspired to help Tara create a product that would help them control the temperature of their bed while sleeping. As a result, they came up with a product that has helped many people get the sleep they so desperately needed! Sleeping at cooler temperatures can measurably double the time we spend in deep sleep, which aids in physical recovery. The hydroponic mattress pad solves a problem that couples have been having for years! He's hot; she's cold or vice versa. Now, with a temperature-controlled mattress pad, each of them can sleep at the temperature they find most comfortable. No need to sleep separately anymore! In addition, when your sleep problem is back pain, you can turn your unit on high and enjoy the heat on your aches and pains. Before falling asleep, turn the temperature down to suit your preference. This will help you sleep better, without lying awake all night with back pain. Questions we discuss in this episode: Why did you create a temperature-controlled mattress pad? Sleeping at cooler temps can aid weight loss because temperature-controlled sleep can help you get deep sleep. It can help alleviate menopausal symptoms - almost a 50% reduction of hot flashes, and not just at night. Other than simple temperature comfort what reasons would people want to regulate the temperature in bed at night? Does controlling temperature improve health? Electric Blankets vs. Chilipad Blankets Electric blankets are filled with coils for heating. Electric blankets create electrons, small pieces of electricity. When electrons move, you have a magnetic field. The electric blanket means dirty electricity is moving around near your body. With the chiliPAD, water is what moves to keep you warm. Amplify your efforts to reduce EMFs by Putting your wifi on timers, so they're off at night. What is the Connection Between Body Temperature and the Sleep Switch? Your Sleep Switch Is Seeking Cooler Temperatures. So, at the end of the day (literally and figuratively), your brain is craving cooler temperatures. While there's no way to flip it internally like a light switch on a wall, you can prime yourself for sleep by working to affect your core temperature through some of these tricks and temperature-regulating sleep systems. Because if your sleep switch is turning off effectively, it probably means you're getting more deep sleep too, and that fact alone makes any effort on your part a worthwhile endeavor. Tara's Sleep Buckets The "Time for Bed" Bucket Change of temperature - our body is looking for a change of temperature to flip the sleep switch. It's essential to flip the switch at the right time for better sleep. In the first half of the night, when body temperature is dropping to the lowest temperature, your body wants the environment cooler. The Chilipad pulls the heat off and allows you to go to sleep faster. "Deep Sleep" Bucket When you are in a deep sleep stage, your brain creates a hormone called ADH (anti-diuretic hormone), which causes your body to release less water. So, when people say, I have to wake up three or four times per night to go to the bathroom, unless they are geriatric, they are probably not getting into a deeper stage of sleep. Alcohol can also prevent the body from releasing ADH. Deep sleep is when anti-aging work happens in our brains. Sleep deprivation can cause brain fog and ages the brain. REM Cycle Buckets The body starts to warm back up out of the dip during deep sleep. Flipping that switch signals the release of cortisol, which helps you to wake up. The sun rising is another cue to your body that it is time to release cortisol, flipping that sleep switch. I know there is a direct correlation between PTSD and not sleeping can you explain how temperature regulation can help? PTSD - Many with this disorder do not get deep sleep. Night terrors and not getting deep sleep is a symptom of PTSD. Cooling the body helps us get into a deep sleep stage resulting in reduced symptoms. Studies are showing phenomenal results thus far. Read more about How Veterans with PTSD Can Get More Sleep. Do you have a program for Veterans? A New Weighted Blanket that is Temperature Controlled! Leading advocates for the disuse of electric blankets due to the associated health risks argue the use of these products enhances your likelihood of being diagnosed with cancer, decreased fertility in men, and pregnancy problems for women.All this is correlated with the EMF (electromagnetic fields) to which electric blanket users are exposed.In addition to these health risks, electric blankets can also be dangerous for diabetics and others who may have decreased sensitivity to heat, leading to the possibility of dangerous and painful burns.The exact danger level electric blankets present to the health of those using them is debatable, but on a basic level, it seems common sense that wrapping yourself in electricity consistently may pose hazards to your wellbeing.Beyond the long-term health consequences associated with the use of electric blankets, there are also clear and present dangers associated in real-time with their use. It is possible to overheat while using electric blankets, and of course, they always present the risk of causing fire or electric shock. (source) Use the new temperature-controlled weighted blanket, the chiliBLANKET, with your chiliPAD to sleep in a temperature-controlled sandwich! Tara mentions the new blanket at the end of this episode. I checked it out and it's amazing, the only complaint would be that it only comes in a graphite gray color as of this episode. 30:33 Demo chilipad video on ThatOrganicMom youtube and my original chiliPAD article is here. To read more about sleep buckets, Tara's story, and how to get better sleep, grab a copy of her book, Reprogram Your Sleep: The Sleep Recipe that Works. The OOLER Sleep System The OOLER sleep system has a hydro-powered thermal range that operates from 55-115 degrees Fahrenheit, just like the chilipad cube system. However, it is Bluetooth capable. The cooler system includes a reversible hydronic pad, control unit, and OOLER app for sleep schedules. Rebecca Huff full 39:29 https://www.thatorganicmom.com/exercise-judy-foreman/ Mon, 20 Jan 2020 12:30:00 +0000 https://www.thatorganicmom.com/?p=17353 Exercise is Medicine Have you taken your medicine today? What I'm asking is, are you exercising enough? I'm going to admit that for me, the answer was no. Eating healthy food is a habit for me; getting great sleep- easy peasy, avoiding toxins, not smoking, moderate alcohol intake, no problem! Being consistent with exercises - now that's been my problem! Are you exercising enough to reap the benefits? As you will hear in this podcast episode with Judy Foreman we all need to move more and more frequently. How do we accomplish this goal when we are stuck in an office or at a computer all day? I was no exception. Many of my daily activities include sitting. Working on this website, knitting, driving, grading papers: sit down activities. Although I often stand up at my desk, it isn't enough to offset continuous sitting. "Even just standing-not exercising, but simply not sitting-- would reduce premature deaths from all causes, a study of 16,586 Canadian adults showed. (Sadly, there's little evidence that standing desks help much.)" Perhaps a stand-up desk paired with a treadmill would be an improvement. After reading the book Exercise is Medicine, I'm more motivated than I've ever been to make exercise a regular part of my life. Better late than never, right? The Motivation to Exercise There are many inspiring stories of people who are exercising and even competing in their golden years. Exercise has so many benefits, as you will find as you listen to this episode and read the book. It boosts mood, improves brain function, helps prevent falls as we age, keeps our heart healthy, and helps slow down aging, among other advantages. Sitting Kills Even for those who enjoy exercise, sitting too much is detrimental to our health. Sitting for hours on end puts us at higher health risks such as: obesity and overweight diabetes heart disease adverse changes in artery function and structure weakened muscles and muscle wasting failure of mitochondria negative impact on telomeres (they keep DNA from unraveling during cell division) Sitting makes us fat because it lowers the amount of food that is converted into energy. This excess body fat then raises the risk of heart disease, diabetes, arthritis, and some cancers in multiple ways. According to an Australian study that Foreman cites in the book, the more time the participants spent sitting, the more their blood sugar levels rose. "Sitting is even bad for thin folks-sitting after a meal leads to a spike in blood sugar. Getting up after a meal can cut such spikes in half. Indeed, standing up and walking around just a little can double energy expenditure within minutes." So, stand up and clean the kitchen, take a walk around the block, or do a little after dinner dance! The chapters in this book include: Aging Run for Your Life Sitting Kills The Heart of the Matter The Energy Converting Machine Bigger, Better, Stronger Boning Up Exercise and Cognition Exercise and Mood It Takes Guts: Exercise and the Microbiome Immunity, Inflammation, and Exercise Exercise and Cancer Those Tiny, Telltale Telomeres Exercise and Anti-Aging Pills The Nitty Gritty: Q&A Dodging Bullets [Tweet "Sitting kills...exercise is medicine!"] After my discussion with Judy, I knew I needed a better plan for implementing movement into my sit-down activities. One of the changes is that when knitting, I ask Alexa to set a timer for 30-45 minutes. When the timer goes off I stand up and tidy or do a chore. My goal is to do a nitric oxide dump three times per day. If I'm working at my computer or watching tv, I'll ask Alexa to start a 7-minute workout.  I also set a series of "reminders" to go off throughout the day at which point I stop to do a number of each: squats lunges pushups tricep dips (on the edge of the couch) wall sits burpees mountain climbers I'd like to experiment with knitting on an exercise bike, or even working on a computer with a bike desk combo. Since I don't necessarily mind activities that require I move my body, I decided to incorporate more of those than setting a goal to "go to the gym" which for me, is not fun. Here are some activities that are moving and exercise swimming hiking rappelling and rock climbing (our gym has a "rock" wall that my daughter and I use) nature walks dancing martial arts riding a bike sports (tennis, volleyball, etc) Questions we discuss in this episode: We've been hearing "sitting is the new smoking" for years now. Chapter three in the book is titled "sitting kills," why is sitting so unhealthy? How does too much sitting speed up our demise? For people like myself who love knitting, read a lot of books, and do a lot of computer work, is there a solution? What can we do to combat the side effect (sitting kills) of doing the things we enjoy? Anti-aging pills, Exercise, and Chronic Disability In the chapter about anti-aging pills, you write: "Think of it this way: Exercise IS a drug. It is a medicine. In fact, it's the best medicine going. It's also free. In other words, the only time it makes sense to take a pill instead is if you are too sick, injured, or disable to move." How close are researchers/scientists to having pills for people with chronic disabilities? How does exercise benefit our bones, and what specific types of exercise are best for building strong bones? What kind of impact does exercise have on people who experience depression? Does it matter what type of activity? Is running safe? What about the impact on joints? The heart? Can you explain the correlation between the immune system, inflammation, and exercise? What impact does exercise have on cancer? What does the research say about whether women should increase or decrease exercise after receiving a diagnosis of breast cancer? For someone who does absolutely no exercise right now, what is the safest way to start exercising? What about people over 50? What type of exercise increases brown fat (and what is brown fat?) The Endocannabinoid system is responsible for runners high. It makes exercise it's own self-rewarding system, which is why so many runners are "addicted" to running. What's the most important thing people need to know about exercise? Judy: "Do it!" Subscribe to A Healthy Bite! Judy will be back on the podcast next month discussing A Nation in Pain, so make sure to subscribe to A Healthy Bite. If you live life with chronic pain, find support in our women's group Hopelively. Meet the Author Judy Foreman, the author of "A Nation in Pain" (2014), "The Global Pain Crisis" (2017), and "Exercise is Medicine" (2019), all published by Oxford University Press, was a staff writer at the Boston Globe for 23 years and a health columnist for many of those years. Her column was syndicated in national and international outlets, including the Los Angeles Times, Dallas Morning News, Baltimore Sun, and others. She graduated Phi Beta Kappa from Wellesley College in 1966, spent three years in the Peace Corps in Brazil, then got a Master's from the Harvard Graduate School of Education. Judy has been a Lecturer on Medicine at Harvard Medical School, a Fellow in Medical Ethics at Harvard Medical School and a Knight Science Journalism Fellow at the Massachusetts Institute of Technology. Judy was also a Senior Fellow at the Schuster Institute for Investigative Journalism at Brandeis. She also hosted a weekly call-in radio show on Healthtalk.com. She has won more than 50 journalism awards, including a 1998 George Foster Peabody award for co-writing a video documentary about a young woman dying of breast cancer and the 2015 Science in Society Award from the National Association of Science Writers for her book, "A Nation in Pain." All content and media found on this website is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this website.  Pin this post   Rebecca Huff full 42:59 https://www.thatorganicmom.com/aip-sophie-van-tiggelen/ Mon, 13 Jan 2020 12:35:00 +0000 https://www.thatorganicmom.com/?p=17351 Starting the Autoimmune Protocol Can the AIP (autoimmune protocol) help you? If you have been diagnosed with an Autoimmune disease, you may feel overwhelmed. Feeling helpless and wondering "what next" is normal. Maybe your doctor has told you that this is something you'll be dealing with for the rest of your life. That's why it's so important to know that with the right protocol, you can make serious strides towards improvement. Using dietary and lifestyle changes, you can slow or even stop the progression of an autoimmune disease. There are cases of people going into complete remission using the AIP. AIP Foodie Sophie Van Tiggelen is an autoimmune warrior, foodie, recipe developer, and photographer, who was diagnosed with Hashimoto's disease in 2009. She was experiencing panic attacks and anxiety, brain fog, and heart palpitations, among other symptoms. After years of persistent and painful symptoms, Sophie began a strict anti-inflammatory diet called the Autoimmune Protocol or AIP. Within a short time, she began to regain her health and vitality. Sophie began by removing all inflammatory foods, especially sugary ones. She then began taking natural supplements prescribed by her functional medicine practitioner. To cope with anxiety, she started seeing a therapist to learn techniques to help her relax and slow down her anxious thoughts. After years of living the lifestyle, creating recipes, menus, and strategies, Sophie has helped many other people. Through her website, she helps others learn to change habits and adopt the AIP lifestyle so they can feel better. Her advice is, "Don't give up, be persistent! All your efforts will pay off, and you will feel so much better!" In addition to multiple cookbooks, one which we are discussing in this episode of A Healthy Bite, Sophie has an AIP Made Simple Membership. You can hear more about it in the podcast episode or read about it on the membership site. A Squirrel in the Kitchen Sophie has lots of free resources on her site, A Squirrel in the Kitchen, including recipes, books, tips, and strategies. The latest book is The Autoimmune Protocol Meal Prep Cookbook. This is more than a cookbook; everything is planned out for you! The menus each have a theme for the week. Each menu has recipes, grocery lists, steps and instructions in detail. My favorite recipe that I have tried so far is the Pomegranate gummies. I am still working my way through all of the recipes. Even if you don't meal prep, you'll still want this book for the recipes. You will not feel deprived when you use this cookbook! Questions in this episode: Tell us a little bit about yourself. (where you're from, family, hobbies, or work, etc.) What is the Paleo Autoimmune Protocol? What got you started following the AutoImmune Protocol? Give us some examples of yes and no foods on AIP? Do you still follow the AIP and/or how long did you follow it? Does everyone in your family follow the AIP? How does it work when you have kids? What improvements did you notice once you began following AIP? You wrote The Autoimmune Protocol Meal Prep Cookbook to help others achieve success - what's the hardest part about following the AIP diet? I saw that you have an AIP community with memberships, is this similar to what you've put together with the book? Recipes, Meal Plans, Shopping Lists, etc.? Who can benefit from following AIP? You have a lot going on, how do you do it all, especially with an autoimmune disease? Meet the author Sophie Van Tiggelen is a passionate foodie, recipe developer, author, and photographer. Diagnosed with Hashimoto's thyroiditis in 2009, she used the Autoimmune Protocol (AIP) to reverse her condition and today, Sophie lives a full and vibrant life free from the anxiety and flare-ups that often accompany autoimmune diseases. With her food and lifestyle blog, A Squirrel in the Kitchen, Sophie shares her AIP experience and empowers others to develop new habits to promote good health and wellness. Through years of experience, she has developed simple strategies to be successful on AIP, including numerous mouth-watering, allergen-free recipes that everyone (even those without autoimmune diseases) can enjoy. Sophie is on a mission to make the Autoimmune Protocol - and all that it encompasses - more accessible and sustainable for anyone looking for a more nutritious, more delicious, more health-conscious life. Blog: A Squirrel in the Kitchen Membership: AIP Made Simple Facebook: https://www.facebook.com/groups/asquirrelinthekitchen/ Instagram: @squirrel_kitchen Pinterest: SquirrelKitchen Sophie's cookbooks are all AIP-compliant: Save this post to your AIP or Paleo Board on Pinterest If you are still seeking a diagnosis and suspect you may have an autoimmune disease, you will also like this episode: Brave New Medicine; A Doctors Unconventional Path to Healing her Autoimmune Illness with Cynthia Li, MD. Rebecca Huff full 35:23 https://www.thatorganicmom.com/life-lessons-keisha-blair/ Mon, 06 Jan 2020 13:01:15 +0000 https://www.thatorganicmom.com/?p=17336 Life lessons aren't usually learned easily. Keisha Blair was thirty-one years old. The happy mother of two young children, one just eight-weeks-old when her husband died unexpectedly from a rare disease at only age thirty-four. Unable to comprehend what had just happened, Keisha walked out of the hospital room with her husbands' personal items in a white plastic bag. One thing she did know at that moment, life is short. Life is Short Keisha stumbled through the next few weeks making plans to bury her young husband, losing 40 pounds in only a couple of weeks. Devastation, sadness, overwhelm, coupled with having an infant and toddler to care for took its toll on her. She began to second-guess herself, have regrets and her thoughts went around in circles. She thought so much about her husband, Garfield, and what legacy he had left behind. After doing so much thinking, she realized that she needed to take drastic action to figure out who she wanted to be and what legacy she wanted to leave behind. So, she put her things in storage and took a sabbatical. Keisha realized she did not want to take on a victim mentality harboring self-pity. She began journaling as a hobby, a way to organize her thoughts, and plan for her future. By sheer chance, several months before his death, Blair and her husband had consulted with their financial professional, who urged them to buy life insurance policies, given that they had a toddler and another baby on the way. That prescient moment gave Blair, who recently founded The Modern Widow site, financial security for herself and her two young sons—and a new take on the future. "While you don't know how much time you have, you still have to think about how long your life might be, as well as what the next generation needs." ~NYTimes Life Lessons On sabbatical, Keisha learned to really tune in to her intuition. This was part of her grieving process. She "learned the hard way as loss and grief made me [realize] that living life "business as usual" — constantly in survival mode — is no way to live." ~ Thrive Global She and her two young children ate a predominantly organic, whole-foods diet. Meals she made with her own two hands, savoring the process. Keisha practiced spiritual self-renewal by praying and meditating and helped others. Along the path to her healing, Keisha realized that her "own healing would come by reaching outward not inward." With spiritual transformation, the focus of your life has gone through an evolution- its not focussed on the valleys anymore — it's now focused on turning those valleys into mountaintops — through serving humanity and achieving happiness in the now. ~ Thrive Global article This was just the beginning of what was to be Keisha's viral post, comprised of 40 lessons she had learned from her husband's early death. Later, the book would be expanded and reorganized into Holistic Wealth: 32 Life Lessons to Help You Find Purpose Prosperity, and Happiness. You can also grab the awesome workbook to help you work through the book. The workbook is a road map that shows you how to build a thriving and healthy life where you prioritize what is most important. After receiving an Advanced Reader, I knew I had to talk with Keisha, and also provide a copy of her book for my adult daughters. I want them to cultivate these strengths and continue building the mental toughness needed to weather life's inevitable storms and setbacks. Meet the author KEISHA BLAIR is a trained economist, with extensive experience in the public, private, and not-for-profit sectors. She was part of the Prime Minister's delegation to the World Economic Forum in 2018 as well as the East-Asia (ASEAN) Summit in Singapore. She led on events such as the Most Powerful Women Summit in Montreal, Canada and the Fortune Global Forum. She is a graduate of the Executive Leadership Program at Harvard University's John F. Kennedy School of Government and has an MSc in public policy from Carleton University in Ottawa. She has been profiled in The New York Times and is a contributor to the New York Observer and Thrive Global. Meeting Keisha was an honor and I immediately felt a kinship with her. Her book is now resting on my nightstand, full of highlights and sticky notes with passages I want to apply to my life. I know you will enjoy her book as much as I did. Show Notes You divided the book of 32 lessons into four parts: Intentional Life Purpose Financial Independence Physical and Spiritual Nourishment Goodwill and Strong Relationships Intentional Life Purpose When we live life just putting out fires, we have no time to think about how we will move forward. This is how I lived my life through my early 40's but with the help of my therapist, I am learning the skills to be more intentional. I wish I'd had this book as a young woman! Hobbies sometimes go along with what you are going through in life; we need them to get us through different situations. My hobby is knitting, what's yours? You talk about discovering the real you, how does one do that? For Keisha, she'd already had her life goals set, but when her husband passed away, she had to think about how she was going to move forward. Her goals came under a different light. Now she had to think about really what did she want to do and what legacy she would leave behind. Financial Independence Having your own financial identity. Developing your financial identity Law of Abundance Core assets. What are some things we can do to gain financial health? What is your yearning for in life? How do you like to invest? Debt - What do you recommend to someone living paycheck to paycheck with debt to boot? Physical and Spiritual Nourishment I love that you gave up sugar and fast food, and turned to more organic, made from scratch meals. You followed the Dash Diet, do you still? See some of Keisha's recipes here: KeishaBlair.com Goodwill and Strong Relationships Service to others is more important than the highest-paid position. We didn't get time to chat about this in today's episode, but maybe Keisha will come back in a future episode to talk more about charity, volunteering, women helping women, and building strong relationships?! Keisha recently wrote an article for the Observer: Serena Williams Discusses Financial Abuse - Here Are Strategies to Fight It. Please help us help others by sharing this post so more women can learn about Holistic Wealth and the Life Lessons Keisha has shared in her book. If you are in need of encouragement, join our women's support group, Hopelively. Rebecca Huff full 48:02 https://www.thatorganicmom.com/probiotic-kitchen/ Mon, 30 Dec 2019 13:27:04 +0000 https://www.thatorganicmom.com/?p=17318 Kelli Foster is a staff writer and editor for The Kitchn, which more than twenty million people visit each month, and the author of The Probiotic Kitchen and Buddha Bowls. A graduate of the French Culinary Institute, Kelli lives in New York City. Probiotics have been part of my life for a long time. Like many people, I am a huge fan of sauerkraut, kimchi, miso, yogurt, kombucha, and many other fermented foods and beverages. I'm also a fan of Kelli's other cookbook, Buddha Bowls which you can read more about in this blogpost about bowl meals trending. The Probiotic Kitchen The recipes in Kelli's newest cookbook, The Probiotic Kitchen, will help you to incorporate more probiotics into the meals you eat daily. Kelli's Tangy Deviled Eggs are amazing! I made them for Christmas, but I put a little twist on them. I soaked the eggs in pickled beet juice. The intention was to make the eggs a deep red, but I underestimated how long I would need to soak them. Next time I made these, I will soak my boiled eggs in beet brine for a full day to get a deep red color. The yogurt was even more delicious to me than using mayonnaise in the deviled eggs. I loved the addition of a little splash of sauerkraut juice in my yolk mixture to add probiotics and flavor. You can watch this interview episode on Youtube: A delicious cookbook you'll want on your shelf I also enjoyed Kelli's smashed chickpea salad sandwiches, a quick and easy lunch. I'm still exploring many of the recipes from Kelli's stash on Kitchn. For example, she has this amazing Meal Prep to help you get 2020 started off healthily. The post has every last detail planned out for you. With all of the probiotic foods available in stores today, you don't have to make your own at home. However, they're not all difficult. I started making kombucha back in 2003 and my kids grew up drinking it. I started making my own kimchi in 2015 and I love it. It's so delicious! The Probiotic Kitchen makes probiotic cooking easier and tastier than it's ever been before. As they do with vitamins and minerals, doctors recommend naturally occurring probiotics in real food over artificial supplements. In earlier books on the subject, almost all of the probiotic foods were fermented things like pickles, kimchi, kombucha, and the like. Recent discoveries have greatly expanded the range of foods that are now known to be rich in probiotics. These include cheeses, green peas, and even chocolate, among many others. Foster's enticing and reliable book covers fermented foods, to be sure, but also adds loads of recipes for more familiar and more versatile ingredients—more than 100 recipes in all, each one as delectable as the next. Show Notes What are probiotics, and what do they do for us? I think most people have heard of probiotics at least to some small degree, but we don't hear nearly as much about prebiotics, can you introduce us to prebiotics? Can you give us some examples of foods that contain probiotics? Is there a difference between "cultured" and "fermented"? What about pickled foods, how is that different, for example, the regular store-bought pickles on the shelf, are they beneficial to the gut at all or are they just more flavor on our sandwiches? I love that your cookbook is helping us to incorporate more probiotic-rich meals into our diet. What are some ways we can do this with minimal effort that will still make an impact? Sourdough bread has a fermented a starter, do the probiotics survive the baking process? Can you explain why fermented salsa may be superior? I recommend the smashed chickpea salad sandwiches! Tell me what's on your plate - what are your favorite meals? Follow Kelli on Instagram for yummy recipe inspirations! Explore Cookbooks like Kelli's in the Tasty Bite Cookbook Club. I love cookbooks and decided to give one copy away to a TOM Tribe reader! To enter the giveaway, join the cookbook club, and comment on the post about Kelli's book. If you're already a member, you can enter by commenting on this post. Get a BONUS entry by reviewing A Healthy Bite podcast. Remember to share this post on social media! Tag me, @thatorganicmom for an extra entry into this giveaway! Rebecca Huff full 25:43 https://www.thatorganicmom.com/instant-pot-anti-inflammatory-cookbook/ Thu, 12 Dec 2019 12:33:00 +0000 https://www.thatorganicmom.com/?p=16676 What you eat could cause or prevent chronic inflammation Chronic inflammation is a significant health risk and can wreak havoc on your body, contributing to several major diseases. Those who experience chronic illness understand the importance of reducing inflammation. With the Instant Pot Anti-Inflammatory Cookbook, preventing and reducing inflammation doesn't have to be a challenge. Did you know that your diet could be one of the leading causes of chronic inflammation? Particularly if it is one that includes highly processed foods full of sugar or the wrong kinds of fats. Eat this not that Eating a variety of whole foods that are known to reduce chronic inflammation while at the same time, avoiding inflammatory foods can make a significant difference in your health. The Instant Pot® can be used to create anti-inflammatory meals that are quick, easy, and, most importantly, delicious! With 175 recipes and photographs throughout, this book is perfect for anyone wanting to put their Instant Pot® to good use. In addition, it is ideal for anyone following an anti-inflammatory diet. When healthy and convenient collide Maryea's recipes are developed to be incredibly healthy and using the instant pot, they're also convenient. I have had my instant pot since July 2016 and I still use it on a weekly basis. Having a cookbook full of healthy recipes to try has contributed to it's use! Newbies and experts alike will appreciate how this easy-to-follow cookbook brings you step-by-step instructions with simple recipes anyone can follow. The I Love My Instant Pot Anti-Inflammatory Diet Recipe Book shows you how to make whole-food dishes from breakfast to dinner and from snacks to dessert. Discover how easy it is to follow an anti-inflammatory diet using everyone's favorite cooking appliance. Instant Pot Anti-Inflammatory Cookbook makes creating healthy recipes in your Instant Pot more accessible than ever! Delicious Recipes that help tame inflammation Some of my favorite tasty recipes from this cookbook are: Asian Chopped Kale Salad (my favorite - pictured above) Lemony Salmon and Asparagus Broccoli Sesame Bites Sweet potato hummus Raspberry Steel Cut Oatmeal Bars Coconut Curry Sweet Potato Soup (big fan of this one) Orange Ginger Salmon Vegan Asian Noodle Bowls If you are a big fan of cookbooks, i.e. cookbook addiction, you will enjoy the Tasty Bite Cookbook Club - it's completely online. To baby step your way to better health, opt to receive future posts from this site delivered to your inbox, so you won't miss a thing. Show Notes and Questions We Discuss We hear people talking about inflammation frequently. What is it exactly? Is all inflammation bad or is there some good inflammation that happens in the body? What are some of the benefits of following an anti-inflammatory diet? Is this just for people with chronic illness, or can everyone benefit from avoiding inflammatory foods? Tell us about foods that increase inflammation. What about foods to fight inflammation? Why an instant pot? What's so great about using one? Why would someone with a chronic illness benefit from using an instant pot? You included some desserts in your Instant Pot Anti-Inflammatory Cookbook, what are you using to sweeten these? Read more about the I Love My Instant Pot Anti-Inflammatory Recipes. Meet the author Maryea Flaherty is the blogger behind Happy Healthy Mama, a healthy lifestyle blog that inspires others to live their healthiest life. She's been blogging since 2010 and her work has been featured on Self, BuzzFeed, Greatist, Foodgawker, Tastespotting, Finding Vegan, and in Low Sugar Living magazine. Share this post to Pinterest Rebecca Huff full 18:24 https://www.thatorganicmom.com/childhood-scripts-jennifer-noel-taylor/ Mon, 09 Dec 2019 12:36:02 +0000 https://www.thatorganicmom.com/?p=17182 Growing up, people frequently asked how my sister and I could be so different. That is something that I often wondered myself until I spent years unraveling my childhood scripts with Dr. J. Childhood scripts are also known as Life Scripts and are subconscious creations of our childhood. Eric Berne developed the theory of life scripts in the 60s. For the most part, we are unaware that we are writing them or that they even exist. "A Life Script is a set of childhood decisions made unconsciously by a person in response to parental messages about self, others, and the world. These decisions are influenced by the child's perception and interpretation of what's happening around him." If you've ever wondered how two children can grow up in the same house, with the same parents, and end up as opposites, now you know! The key to understanding all of this is that kids may get the same message, yet each interprets that message differently. That is because these childhood scripts are more about interpretation than the actual message. Parental messages are only one way we acquire childhood scripts Here's a message my dad gave us, "do it right or don't do it at all." Our interpretations: Me: Try harder; execute everything flawlessly; otherwise, I'm a failure. My sister: Don't bother, it's a waste of time. This interpretation is just one small example of how childhood scripts can dictate how you behave in your adult life. The messages can be much more crippling than the example given here. Don't despair; these childhood scripts do not have to be a permanent part of your existence. They do not have to be a reality. Although, when these scripts run through your mind, they feel very real. You can challenge these scripts, and eventually, change them. Rewriting Childhood Scripts Jennifer Noel Taylor is here to explain how you can separate yourself from these scripts and see them as an observer rather than trying to talk yourself out of the scripts. As you witness your childhood scripts, you will become more objective about them. Jennifer mentions using shopping to deal with her emotions. In her example, she "catches" herself on Amazon, looking for another pair of shoes to add to the thirty in her closet. In this example, Jennifer shows us how she observes herself in these scripts: You're not pretty enough You don't deserve love Jennifer explains how she nurtures herself using positive self-talk and how she deals with thoughts of those experiences that led her to these beliefs. She has learned to rewrite these scripts. Understand and Rewrite Your Childhood Scripts Understanding your childhood scripts empowers you to change them. Once you recognize these scenarios (or as I call them replaying records), you can unravel, interpret differently, and even rewrite or consciously choose a separate course of action and get a different outcome. Identify the emotion Unravel the feeling starting from the last time you felt it, to as far back as you can remember until you arrive at the first time you felt this way. Recognize the life script Rewrite the script as an adult, base your new writing on what you know now, as an adult. Practice the new script every time the emotion presents itself. All of this is easier said than done, of course! Seeking professional help to support you in unraveling your childhood scripts so that you can make meaningful changes is a smart decision. While it may take courage, the results are worth the risk of being momentarily uncomfortable. Jennifer Noel Taylor This was Jennifer's second time on A Healthy Bite Podcast, listen to her first episode, How to Stop Struggling with Money and Live Your Purpose, we discussed her book Spiritual and Broke. Jennifer Noel Taylor, an energy healing practitioner, self-help motivator, and the CEO of Quantum-Touch, Inc. She has dedicated her life work to helping people discover the healing power of their love. Jennifer graduated from Cal Poly (San Luis Obispo, CA) with a Bachelor of Science Degree in Computer Science and a Minor in Philosophy. After graduation, she started her first job as a Software Engineer at a big company in San Diego. Like so many people, she felt incredibly trapped and depressed at a job that paid the bills but didn’t align with her true passion in life. She innately knew that she had a purpose and felt keenly aware that she was not following her true calling in life. To cope with the social isolation and depression she felt at work, she studied bodywork and alternative healing. She attended the International Professional School of Bodywork, Esalen Institute in Big Sur, and the Maui Academy of Healing Arts. While working on people, she started to feel the “energy fields” emanating from people. She became fascinated by energy healing and studied various energy healing modalities, including Reiki. Rebecca Huff full 49:05 https://www.thatorganicmom.com/preventing-childhood-obesity-adita-lang/ Thu, 05 Dec 2019 12:30:00 +0000 https://www.thatorganicmom.com/?p=17133 The epidemic of obese and overweight children in the US In the United States, around 18.5% of children ages 2-19 are considered obese. One in three children in the US is deemed to be overweight. Children with a body mass index-for age percentile higher than 95% are "affected by obesity" and "overweight" if the BMI-for-age percentile is more than 85% but less than 95%. Your pediatrician can measure your child's weight in terms of percentile, or you can use this chart to determine it for yourself. Genetics may play a role in obesity; however, genes account for less than 5% of cases of childhood obesity. 2 Children learn by modeling parents' and peers' preferences, intake, and willingness to try new foods. Availability of, and repeated exposure to, healthy foods is key to developing preferences and can overcome the dislike of foods. 3 Overweight and obese children are at a higher risk of developing diabetes, cardiovascular diseases, sleep apnea, and even cancer at a younger age. 4 Obesity also affects a child's mental health. Children who are obese may experience lower self-esteem. The three E's of addressing overweight and obesity in children are Environment, Exercise, and Eating. Reduce screen time and make physical activity a priority. Consider an extracurricular activity such as dance or martial arts, that requires a child to move their body more to address the environment and exercise. The more complicated aspect of overweight and obese children is what they eat. In this episode of A Healthy Bite, I am chatting with Adita Lang, who is on a mission to inspire families to live life with their true potential in the forefront. Adita is the author of Super Powers, A Busy Woman's Guide to Health and Happiness, and the book we are discussing today: Super Powers of the Family Kitchen. Find out more about Adita's programs on her website. Adita has a recipe section on her site that can be helpful for parents who are looking for healthier options. Growing an Adult from Scratch - Kids Snacks that rock! "Feed your kids nutrient dense foods and they will reap the benefits of amazing growth and development!" Food for your kids needs to be packed with nutrients, protein, and quality fats. Nutrients for growth and development, and fat and protein to stabilize blood sugars and maintain mental alertness and focus. Here are some fun treats that "hide" some of the best parts - Your kids will find them tasty and you will find them powerful! Show notes and questions we discuss on this episode How can parents go about being their family's food coach? What do you find is the most common misconception or misunderstanding when it comes to nutrition facts and packaging claims? Explain dairy as a food group concerning how it metabolizes. You have a chapter on creating a Family Food Plan that is not like a traditional diet; you call it a Live-It. Can you explain the concept and then the process. Let's talk about kids and emotional eating - what are some guidelines for parents. Adita Yrizarry-Lang is a nutritional guru, mind-body coach, an advocate for healthy living and author who has devoted more than 30 years to the wellness industry. She has been featured in Shape and Fitness magazines and has had fitness products for sale through TJ Maxx and Marshalls. Adita holds a degree in holistic nutrition, is a Lv3 holistic lifestyle coach through the Chek Institute, and has been accredited by several health organizations. She has trained thousands of fitness professionals worldwide and often speaks at schools, Fortune 500 companies, and private organizations on the benefits of quality foods, longevity, and amazing health. If you can take the time to rate and review A Healthy Bite, it will help other parents see the podcast. Our mission is to empower families to live their healthiest life, mentally and physically. Leaving a review, comment, or sharing helps us reach our goals. Thank you for being part of what we do. Watch this podcast episode: Make sure to save this pin or share it with a friend! Sources on obesity: 1 - Prevalence of Childhood Obesity in the United Stateshttps://www.cdc.gov/obesity/data/childhood.html2,3 - Childhood Obesity: Causes and Consequenceshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4408699/4 - Childhood Obesity: A Major Health Concernhttps://www.uncnri.org/index.php/childhood-obesity-a-major-health-concern/ Rebecca Huff full 26:43 https://www.thatorganicmom.com/sleep-better-mindfulness/ Mon, 02 Dec 2019 12:30:00 +0000 https://www.thatorganicmom.com/?p=16931 Jennifer Cohen Harper's book about mindfulness needs to be part of your family bedtime routine! As parents, we want our children to sleep well because we know they will feel better and be healthier. When they sleep better we sleep better. Children can experience difficulty falling asleep for a number of reasons. Restlessness, over-stimulation, worry, fear, separation anxiety, and other factors can contribute to keeping a child awake. One way to help them sleep better is to teach your child to practice mindfulness. Many parents practice mindfulness and experience the benefits. In this podcast episode, we are talking about how mindfulness can help children sleep better and a sweet little book that will help children practice before bedtime. Practicing Gratitude Jennifer Cohen Harper is an educator, public speaker, mother, and founder of NYC’s Little Flower Yoga, and author of the new children’s book, Thank You Body, Thank You Heart. As a leader in the yoga and mindfulness world for 14 years, Jennifer has been inspiring and teaching children, their caregivers, and teachers how these powerful practices improve our mental and physical well-being. As a mother of two young daughters, she understands the importance of children achieving peaceful rest, so they will be equipped to face their over-stimulating and pressure-filled world. Her latest project, Thank You Body, Thank You Heart, is the perfect nighttime practice to calm and connect with our bodies in a meaningful way. There are many things that will shape a child’s relationship with their own body,” says Cohen Harper. “Many of them are outside of our control, but the more we can do to create a healthy identity early on, the more resilient our kids will be when faced with wildly competing messages about their worth. One consideration is that often, as our kids get older, they relate more and more to their bodies based on the way it looks. Actually, I find the world already relates to my young daughters based on how they look! If we can remember to help kids orient to their body in terms of function and feeling, we can help them become more embodied people, with better self-awareness, and an increased ability to understand and meet their own needs. Watch this podcast episode so you can see the adorable illustrations. Show Notes and Questions In what way can we teach kids that their unique body, mind, and heart have a role in bringing peace to the world around them? How can we help our children to have a healthy relationship with their bodies? Your book is almost like a meditation guide to encourage our children to be grateful for everything the body is capable of, is that your intention, do some of these ideas come from your yoga practice? Along with your book, do you have any other suggestions for young children who may experience some night time anxiety or trouble sleeping? You seem to balance it all so well motherhood entrepreneurship, staying physically fit with yoga, how do you do it? Meet the author Jennifer Cohen Harper, MA, E-RCYT, is an educator, author, public speaker, and mother, who works to support all children and teens in the development of strong inner resources through the tools of yoga and mindfulness. Her goal is to help kids, and those who care for them, thrive in the world regardless of circumstances and navigate the many challenges they face with a sense of personal power and self-awareness. Little Flower Yoga was founded in 2006 by Jennifer Cohen Harper, after her successful use of yoga and mindfulness at Harlem Children’s Zone in NYC had led to requests by other students, teachers, and administrators for programs of their own. As the Founder and CEO (Chief Everything Officer) of LFY, Jennifer brings embodied mindfulness programming and education to schools and community organizations nationwide, serving students, families, educators, and mental health providers. Jennifer is the author of Little Flower Yoga for Kids: A Yoga and Mindfulness Program to Help Your Child Improve Attention and Emotional Balance, and the creator of many resources for schools and families, including the popular Empower Tools GoNoodle Video Series, and a variety of card decks and activity books. Connect with Jennifer at: littlefloweryoga.com More Articles on Sleep Parents, put your sleepless nights in the past! How sleep, exercise and food affect your mental health 5 Easy Workouts to Make You Sleep Better Top 7 Products to help you get Great Sleep Is beauty sleep for real? What you need to know. Getting the Restorative Sleep You Need Get more information about sleep and other health-related topics! Rebecca Huff full 36:16 https://www.thatorganicmom.com/languages-saved-his-life/ Thu, 28 Nov 2019 12:30:00 +0000 https://www.thatorganicmom.com/?p=17068 There are so many reasons to study foreign languages at every age. With all the tools we have available to aid us, there's no excuse not to learn a second (or even a third) language. Foreign languages are one of the most important parts of our homeschooling experience. In fact, I even downloaded Duolingo on my mom's phone so she could keep her mind fresh learning another language! Learning to speak a second language is so rewarding, especially when you have the opportunity to put all that effort into use. That is why I was thrilled to speak with Stefanie Naumann, the granddaughter of Tadeusz Haska.  Her grandfather spoke nine languages! He was born in 1919 in Mikołajki, Poland, and was orphaned at the young age of thirteen. Education was so important to him, that he and his younger brother continued going to school while living alone. They were able to pay their way by tutoring other students. Unfortunately, a bomb dropped on the university he attended and he had to put his education on pause. However, his knowledge of languages helped him survive World War II. He persevered and miraculously survived in many situations. Languages saved his life on multiple occasions, as told in his memoir. Haska's granddaughter, Stefanie Naumann, co-authored the book How Languages Saved Me: A Polish Story of Survival. It is her grandfather's biography that he was unable to finish at the time of his passing at age 93. Stefanie was able to finish the book using video interviews, letters, and other documents made during Haska's lifetime. How Languages Saved Me: A Polish Story of Survival earned 1st place in the 2019 Royal Dragonfly book awards in the autobiography and historical nonfiction categories. Not at all surprising since his story is astonishing and inspirational. When I was arrested, my whole world crumbled. I knew that leaders of political parties had been arrested, and never heard from again. My only chance at survival was to find a way to escape from the jail. Tadeusz "Tad" Haska survived World War II on the run, narrowly evading the Nazis every step of the way. After the war, he daringly escaped jail by the Soviet Secret Police, fled to Sweden, and launched an elaborate plan to smuggle his wife in a coffin on an all-male naval ship. Languages Saved His Life Through reading the book, we are able to observe how Mr. Haska's knowledge of nine languages helped him survive in the face of unspeakable adversity. Interestingly, his ninth language was English and was the language in which he earned his Ph.D. in Linguistics at the University of California, Berkeley. He taught and served as chairman, in the Polish Department at the Defense Language Institute in Monterey, CA for 35 years. His work was featured on the TV program The Big Picture. (source) See footage on Stefanie Naumman's website. My children also wanted to read this book and were inspired to continue their pursuit of learning other languages. We have studied Spanish, Korean, Mandarin Chinese, German and Russian languages over the years we have homeschooled. I'd love to know what languages you know or which ones you study, so make sure to mention them in the comments below. Stefanie Naumann is an award-winning author and Professor of Management in the Eberhardt School of Business at the University of the Pacific, where she has taught for 20 years. She earned her Ph.D. from Louisiana State University and has published over 30 journal articles. She is a 20+ year member of the Academy of Management, a lifetime member of the Polish American Genealogical Society of America. Stefanie has earned awards for her research, teaching, and service. Her book, How Languages Saved Me: A Polish Story of Survival, is an award-winning finalist in American Book Fest's 2019 Best Book Awards. Show Notes So tell me how you came to decide that you would share his story? Your grandfather knew nine languages, can you list them for us? I understand your grandmother learned English in addition to her native language, did she speak any other languages? Your grandfather ordered an English course from the Linguaphone company and bought a Gramophone to listen to the records he received. When he played the first record, it sounded garbled and impossible to understand, prompting him to write a letter to Linguaphone, sending the records back, and requesting a course for beginners, not advanced English learners. At which point they responded that this was indeed a course for beginners, and advised him to listen to each record hundreds of times to get a feel for the language - so he did - keeping tally marks of each time he listened. By doing this, he was able to learn to speak English. And you are learning to speak Polish now using an app. You say your "lesson is not just about re-learning my forgotten Polish words. It's a way to connect with my heritage and honor my grandpa's extraordinary life." Share this post on Pinterest and other social media! And don't forget to share which language you are learning in the comments below!   Rebecca Huff full 15:42 https://www.thatorganicmom.com/difficult-childhood-mark-diehl/ Mon, 25 Nov 2019 13:00:00 +0000 https://www.thatorganicmom.com/?p=16929 Stealing Cinderella is a heartwarming story that, once you pick up, you will not be able to put down! Those who have a relationship with someone suffering from Borderline Personality Disorder (BPD), will know how difficult it can make every aspect of life. Mental Health and Setting Boundaries with Family Mark Diehl, the author of the memoir Stealing Cinderella: How I Became an International Fugitive for Love, has been there. His mother, who suffered from BPD, often harped on worries not grounded in reality. For example, she was paranoid that his daughter's ice skating lessons might bankrupt his family. She would act on these fears, recruiting others to help her press Mark for answers. Her constant badgering drove Mark to distraction. At one point, her intrusion caused him to flush his daughter's beloved pet frog down the toilet by accident. After Mark's mother's behavior became increasingly manipulative, relentless, and abusive, Mark decided the best thing for his own family would be to cut ties. But it wasn't easy. Mark shares some painful truths he learned about the process of stepping away from a relationship where boundaries wouldn't work. In spite of these difficulties, as an adult, Mark is able to have a healthy relationship with his wife and daughter. Stealing Cinderella In Mark's memoir novel, Stealing Cinderella, he shares the story of how he meets his wife in South Korea. While they had little in common to bond them together, Mark found they had a particular shared formative experience. This bonding experience was one of separate and different, though equally neglectful, and damaging childhoods. Mark's experience was being raised by a mother with Borderline Personality Disorder while at the same time being completely neglected by his father. Jennifer's childhood scars were "from being viewed and treated by her family as a disappointment from birth, useful only as a bargaining chip in the matchmaking game for her siblings... She grew up like Cinderella. Before she was of marrying age, her parents dressed her like a boy or in her older sister's discarded clothing; only when it came time to present her to prospective husbands did they buy her nice clothes, shoes, and handbags. She was reminded of her inferior status constantly, including through her parents' coercive and punitive behavior." Both Mark and Jennifer experienced incredibly difficult childhood circumstances. Jennifer and I had experienced painful abandonment by our families and the sting of our parents' arbitrary, bewildering, and often violent behavior toward us. ~ Relationships, Shared Trauma, and Tough Times Another complication of their relationship? Their interracial relationship brought about many difficulties, including angry stares and even threats to their lives. Taxis would ignore them, and restaurants refused to serve them. Even their employer forbade them to see one another. Jennifer risked being attacked by total strangers because of her relationship with Mark. She was in fact, brutally beaten by her parents and locked in her room. These events took place in her early twenties after it was discovered that she was seeing a "foreigner." As a white man, Mark was viewed with suspicion, which turned into outright hostility whenever he was seen walking or dining with Jennifer. ~ Kirkus Book Review Mark and Jennifer learned that once in a while, a difficult childhood can crush you just enough to let yourself need your life partner desperately. A mutual need can build great trust and strength. Mark needed Jennifer's stability and rational mind. She needed his righteous indignation and belief that she deserved to make her own choices. The book is inspiring, action-packed, romantic, and triumphant ~ a must-read for anyone who struggles with setting boundaries in relationships or who has experienced a troubling childhood. Spoiler: Mark and Jennifer are happily married and recently celebrated their 25th wedding anniversary with a trip back to Hong Kong. Read more about them, and discover Mark's other books, including a Dystopian Trilogy,  on his website MarkDDiehl.com. Mark D. Diehl has been homeless in Japan, practiced law with a major multinational firm in Chicago, studied in Singapore, fled South Korea as a fugitive, and been stranded in Hong Kong. After spending most of his youth running around with hoods and thugs, he eventually earned his doctorate in law at the University of Iowa and did graduate work in creative writing at the University of Chicago. The first book in his Seventeen Trilogy won the Maine Literary Award for Speculative Fiction. Mark currently lives and writes in Cape Elizabeth, Maine. Show Notes for Stealing Cinderella It's not uncommon for children to feel fear or to blame themselves if their parents aren't managing their disorder well. One common risk for kids who have parents with BPD is substance abuse and PTSD. From reading your book, it seems that you experienced this. How did you overcome and go on to have such a successful marriage and career?You say that being "damaged" doesn't make you unloveable. Would you say it makes you harder to love? Or maybe it makes it harder for you to love others easily? How can you let your childhood trauma make you a better partner? If you could give tips to someone who may be in your 23-year-old self's shoes?My therapist says that your spouse's strengths become your strengths by default. It seems like something you and Jennifer have discovered is true from the beginning of your relationship, did that come naturally to you both or was it something you had to work on?In some cases, the roles are reversed and I've heard of a parent being abused by an adult child with Borderline Personality disorder. Imagine someone listening has someone in their life with BPD - what advice would you give them for setting healthy boundaries?It's not uncommon for children to be scared or to blame themselves if their parents aren't managing their disorder well. One common risk for kids who have parents with BPD is substance abuse and PTSD. From reading your book, it's apparent that you experienced these. How did you overcome these risks and go on to have such a successful marriage and career?Letting your romantic interest see your vulnerabilities can allow the other person's strengths to become your strengths. Being each other's strength allows you to depend upon each other, and depending upon each other builds trust. In the book, there were times that you each seemed to trust the other without knowing what was going on. What was that like? Watch this interview on Youtube. Share this post in hopes that this story can help others who may have had a difficult childhood. Family members who have lived with a borderline mother may not recognize their emotional needs, thinking they simply grew up with a narcissistic parent. Growing up with bpd mothers can lead to self-esteem issues in some cases. Bipolar Disorder is a mental illness that is characterized by extreme mood swings. Borderline Personality Disorder is similar to but different in that they may deal with low self-esteem, and "frantic efforts to avoid real or perceived abandonment, which can lead to impulsive actions such as self-harming and suicidal behaviors." Rebecca Huff full 51:33 https://www.thatorganicmom.com/you-are-what-your-grandparents-ate/ Fri, 22 Nov 2019 12:33:00 +0000 https://www.thatorganicmom.com/?p=16219 Have you recently felt good about making a healthy choice, like choosing a salad instead of fries? Or taking a long walk after work? Or quitting smoking? Chances are you were concerned about the impact on your own health. But you may be interested to know that a cutting-edge field of science is showing that your lifestyle choices may impact not only you but your children, your grandchildren, and generations to come. [Tweet "The future of your health may be determined by your past."] In her groundbreaking book YOU ARE WHAT YOUR GRANDPARENTS ATE: What You Need to Know about Nutrition, Experience, Epigenetics & the Origins of Chronic Disease, author Judith Finlayson provides an up-to-date overview of the science linking your experience as a fetus with the development of chronic illness later in life—and the possibility that you will pass it on to future generations. Along with this podcast episode, here is an excerpt from the book. Folate: The Tip of an Epigenetic Iceberg by Judith Finlayson Have you ever tasted Marmite? This yeast-based spread usually evokes a strong response: most British people love it, but many others aren't so sure. Even its manufacturers identify it as a "love it or hate it" product. Whatever your feelings, you may be surprised to learn that Marmite occupies a unique place in the history of nutritional science. Almost by happenstance, it can be directly linked with successful efforts to reduce the incidence of potentially deadly birth defects. Thanks to Lucy Wills, a young hematologist working in India in the early 1930s, Marmite made a significant contribution to one of the largest-scale nutritional interventions in the world. A pioneering medical researcher, Dr. Wills, was investigating pernicious anemia in pregnant women, a condition characterized by too few red blood cells that was particularly prevalent in India and often fatal in those who were impoverished. She soon became interested in the women's diet, which was rice-based and nutritionally deficient. In the process of investigating nutritional solutions, and after many false leads, she fed one of her anemic research monkeys (perhaps accidentally) some Marmite. Its recovery was immediate and complete. At that point, Dr. Wills began feeding Marmite to her pregnant patients, whose recovery was equally remarkable. Folate and Pregnancy Although it's not clear that the nutritional factor in Marmite was folate — it's an ongoing subject of research, and some experts believe it was actually vitamin B12 — for various reasons, this was the first step toward identifying that nutrient. After returning to England, Dr. Wills continued to successfully treat her anemic patients with yeast extract. Eventually, scientists were able to isolate folate from yeast, developing a synthetic version known as folic acid in 1941. And here's why folate is particularly important for pregnant women: When cells are rapidly dividing, which is a characteristic of fetal growth, they use folate at a rapid rate. If a pregnant woman lacks an adequate supply of this nutrient, pernicious anemia is a likely result. Increased risks for specific types of birth defects are another outcome of folate deficiency. Since the 1990s, a large-scale experiment has been going on throughout the world. At that point, many countries began fortifying certain grain products with folic acid. Their objective was to reduce the incidence of spinal cord birth defects in infants, and in this regard, folic acid supplementation appears to have been successful. Clearly, it also reduces the incidence of pernicious anemia in pregnant women. The problem is, we don't know whether folic acid supplements will benefit everyone. People with inadequate levels of B12 who take folic acid supplements will suffer from abnormally high levels of the amino acid homocysteine, which increases the risk of stroke and heart disease. Also, evidence now suggests that consuming too much folic acid in the form of supplements may mask the symptoms of a vitamin B12 deficiency. Folate and Methylation One thing we do know is that folate is a methyl donor. Research done on the agouti mice tells us that methyl donors such as folate support the functioning of specific genes. Once again, though, we don't understand how they affect the all-inclusive metabolic background in which your genes operate. That interaction is very complex. Some genes, such as the agouti, need to be methylated to promote health, while others will be inappropriately inhibited if they are overmethylated. Regardless, the body needs a constant supply of methyl groups, and experts tell us not to be concerned that genes will become "accidentally" overmethylated. The good news is that a broad spectrum of methyl donors, including folate, is found in a wide variety of foods, such as green vegetables, onions, garlic, beets, and whole grains, especially wheat, barley, and rye. Rather than taking supplements, it is preferable to support your body's DNA methylation process by consuming a varied diet of nutrient-dense whole foods. Today methylation is probably the most studied process with regard to nutrient–gene interactions. However, methylation is just the tip of the iceberg. Researchers are actively looking into other gene-related processes,gene-nutrient interactions, and individual responses to particular foods. And a relatively new science, nutrigenomics, which studies the relationship between nutrients, genes, and health is a burgeoning field. Meet the author Judith Finlayson is a bestselling author who has written books on a variety of subjects from personal well-being and women’s history to food and nutrition. A former national newspaper columnist for The Globe and Mail, a magazine journalist and a board member of various organizations focusing on legal, medical and women’s issues, she is also the author of over a dozen cookbooks. Judith lives in Toronto where she enjoys admiring flowers and eating in her small garden as often as possible. You can follow her on Instagram or find her on JudithFinlayson.com Save this post on Pinterest! Rebecca Huff full 35:54 https://www.thatorganicmom.com/sleep-hack/ Thu, 21 Nov 2019 12:00:00 +0000 https://www.thatorganicmom.com/?p=16541 Don't spend all night tossing and turning You'll spend a third of your life in bed. You don't want to spend it tossing and turning! So let us help you make it count with the best sleep hack ever. Whether you are going for gold, climbing the corporate ladder, or chasing toddlers - you won't reach your peak performance if you haven't slept well. Like I had to tell you that! Don't worry; there is a solution! Since getting a night of deep sleep is certainly not getting easier, let's take a look at some sleep hacks to help solve this problem! The Sleep Switch Did you know that your sleep temperature is more important than the number of hours you sleep? At bedtime, a "sleep switch" occurs that releases melatonin that prepares you for sleep. During this time, your heart rate will decrease, your brain waves abate, and your muscles relax. The first half of the night is super important. Deep sleep occurs during this period and is known as delta sleep. During this sleep period, everything drops further, heart rate, breathing, blood pressure, muscle activity, and body temperature! Deep sleep occurs right before the body drops to its lowest point temperature-wise. This stage of sleep is deeply meditative and dream-free. During the last part of the night, the body begins to warm up and come out of the core body temperature phase. Warming is part of the waking up process. Some people may struggle to wake up during this stage, and when using a traditional alarm, they will feel groggy and confused due to a disruption in sleep! No brainer, I know! That groggy and confused state is why we NEED to get into a deep sleep! There's a lot going on during the deep sleep stage, and all of it is beneficial. If you've ever had a rough night of tossing and turning, or experienced insomnia, you know it affects cognitive performance, especially for your short- and long-term memory, as well as your brain's ability to absorb new information. Since glucose metabolism escalates during deep sleep, it strengthens your memory and overall learning capability. Use Code SLEEPME for 25% off new CUBE, OOLER, chiliBLANKET Sleep Systems Other benefits of deep sleep include: Cell regenerationIncreased blood flow to musclesA stronger immune systemEnergy renewalDevelopment, growth, and repair of tissues and bones That's why MY favorite sleep hack is temperature-related. Chili's nature-based sleep solutions are an easy way to change your sleep naturally. No pills, no willpower needed! Because cooling is the ultimate hack to get great sleep! In fact, you can trigger your brain to fall asleep 98% faster! [Tweet "you can trigger your brain to fall asleep 98% faster #sleephacks"] Sleep Hack for Weight Loss Did you know sleeping in colder temperatures promotes weight loss? Researchers kept sleeping rooms at a neutral 75 degrees for the first month, and in the following month reduced temperatures to 66 degrees. For the third month temperatures were returned to the neutral 75 degrees before being increased to a warm 81 degrees for the final month. Following each month during the study, the amount of brown fat was measured.The results were that the colder temperatures noticeably changed the participant's bodies. After the month of sleeping at the colder 66-degree temperatures, volumes of good or brown fat had almost doubled. They had indeed lost belly fat from sleeping cold. Sleep Hack for Better Health Sick and tired of being sick and tired? I get it, and I'm here to tell you: Health Starts with a Good Night's Sleep! Getting more deep sleep is essential for your long-term health, so you should be taking every measure possible to ensure you're getting it consistently. Wellness isn't all about having the perfect diet or the best trainers. It's also about recovering and adding to your overall health with sufficient quality sleep. Sleep Hack for Better Quality of Life Better sleep can dramatically improve your quality of life. Staying cool during sleep helps you stay asleep and also boosts your restorative sleep by double. That's why temperature control is vitally important to your sleep. When our body can’t efficiently shed heat, we struggle to get to sleep. Any mechanical engineer will tell you that efficient heat exchange occurs when there is a significant difference in temperature between two elements. A cooler bed greatly helps the warm body shed its heat.The quicker the body can shed heat, the quicker it can get to sleep.The faster it gets to sleep, the faster the sleep cycle kicks in.The sooner the sleep cycle kicks in, the sooner your body can begin the natural process of repairing cellular structures, making sense of the brain’s memory of events, and preparing the body to power through the next day.One terribly inefficient and expensive way to make the bed cooler is to keep the room cool. If you sleep with someone else, that option is even less desirable.A superior solution is to simply lower just the temperature of the bed. You can see how I set up my chiliPAD in this video: Setting up your chiliPAD is as easy as 1, 2, 3: Unfold and place the hydronic pad between the fitted sheet and your mattress. Secure the pad with straps.Place the cube on a flat surface with 2 feet of space around the unit. Take the connector end of the tube and connect it to your control unit. Fill the unit with water before turning it on. Once filled, touch the power button. The unit will turn on and fill the pad. Slowly add distilled water while the unit is on.Press the cooler button to lower the set temperature. The warmer button can be pushed to raise the temperature. Blinking numbers show the adjustment in the process. Power off by touching the power button. The display turns off. The difference between systems The difference between chiliPAD and OOLER is basically tech-related. The ChiliPAD, which is what I have, comes with a remote control so that you can easily adjust the temperature from your bed. OOLER can be programmed via an app on your smartphone to change temperatures at specific times. For example, if you like the bed at 100 degrees at bedtime, but prefer the temperature to drop to 65 degrees while you are sleeping, you can set it to adjust at those times. In addition, the ChiliPAD must be cleaned by using a cleaning solution that runs through the system, whereas an OOLER is cleaned with UV light and therefore slightly less maintenance. I have not felt inconvenienced by cleaning the ChiliPAd as it is easy to pour in the cleaner and let it run. However, if you want to just set it up and forget about it, perhaps an OOLER is the better choice for you. Everyone I know who has added a ChiliPAd to their bed have all had so many good things to say. For example, my best friend got the "we system" so she and her husband could sleep through the night without sweating. The first morning after she had it we had a text conversation: me: did ya sleep better last night sis?her: AMAZING. I AM IN LOVE WITH IT and Rob is also. No sweating AT ALLme: isn't it incredible??her: Absolutely. Kinda unbelievable until you sleep through the night with NO SWEAT AT ALL. And we felt so rested. Comfort, deep sleep, restorative rest: that's why my mom and my kids sleep on ChiliPAD too. I believe in the power of temperature-controlled sleep so much and I want you to experience it too! That's why ChiliPAD is teaming up with ThatOrganicMom to give away one "Me" chiliPAD Sleep System. *(this giveaway has ended) Bonus entries on Instagram: Like @chilisleep and @thatorganicmom on InstagramTag your friends on the chiliPAD post (extra entries)Enter your email (make sure you confirm!) *The winner will be chosen on 11/27 and notified via email. Must be 18+ and located within the USA to win. Read more on sleep. Rebecca Huff full 7:43 https://www.thatorganicmom.com/explore-superpower-mushrooms/ Wed, 20 Nov 2019 12:27:00 +0000 https://www.thatorganicmom.com/?p=16215 Earlier this year, I shared how medicinal mushrooms are taking the nutrition world by storm, and they're still gaining momentum! There are so many ways to use medicinal mushrooms. You can learn everything you want to know about the health benefits of mushrooms over on the Freshcap Mushroom Blog and more about mushrooms on this section of their blog. Potential Anti-Tumor and Anti-Cancer Properties Asian countries like China and Japan have already seamlessly incorporated mushrooms and mushroom-derived medications into their cancer treatment programs.Studies show that the polysaccharides in some mushrooms like reishi and turkey tail may have anti-cancer and anti-tumor properties.Patients undergoing treatment for breast cancer, colon cancer, and prostate cancer show positive results when including mushroom extracts and medications into their regimen -- likely thanks to the stimulation of NK cells to fight cancer cells. Getting Better Sleep with Mushrooms The Chinese call Reishi the "mushroom of immortality," and Americans call it "nature's Xanax" thanks to its mild sedative effects on the nervous system.People take Reishi Supplements and nighttime tea for its anti-anxiety calming effects. It's best to take adaptogens and medicinal mushrooms like Reishi every day. The natural powers of Reishi work overtime, and you might not feel the effect immediately. Reducing Inflammation with Lion's Mane Lion’s Mane Mushroom Powder May Reduce Inflammation If you have a lot of unexplained health issues, chronic inflammation may be the culprit. Studies show that this mushroom is beneficial for reducing inflammation on multiple fronts.Thanks to its antioxidants from polysaccharides and beta-glucans, it's also a top-choice for supporting the immune system. Improves Energy Levels Athletes love cordyceps because this fungus improves oxygen uptake and enhances blood flow to stimulate energy and improve physical performance. Supercharge your life with the DIY Mushroom Coffee Bundle: Strengthen your Immune SystemBoost your energy and staminaSupercharge your brain powerBonus Power Mixer for easily making your elixirs. See what mushrooms can do for you! Show Notes: You both are obsessed with mushrooms, why should our listeners join you in this obsession? Tony's Viral mushroom growing video made me want to grow my own mushrooms! I love cooking with fresh mushrooms. Tony explains in this episode how easy it is to grow certain mushrooms in a bucket, as he does in this video. What are the top five mushrooms as far as superpowers? What mushroom do people tend to use to help them sleep better? Wake up more? Each morning, I put chaga powder in my coffee, baked goods, and other recipes as an immune booster to help lessen the viral load from Epstein Barr Virus. What are the superpowers the medicinal mushroom chaga? What mushrooms are good for weight loss? Eating mushrooms is particularly good for weight loss. Blending mushrooms and adding them into ground beef 50/50 will cut down on calories and fat while adding a lot of nutrition. How about mushrooms for the Immune System? Reishi, Lions Mane, Chaga, Turkey Tail, and Cordyceps are all good for immune system function. I take Ultimate Mushroom Complex to help keep me from getting sick as often. Because I've been diagnosed with reactivated EBV in the past, I often take both the Ultimate Mushroom Complex and Chaga. Now, I'm going to make myself a Chaga Pumpkin Spice Latte while you listen to this episode with Tony and Tegan! Tony and Tegan, co-founders of FreshCap Mushrooms. Tony and Tegan are the people behind FreshCap. They’ve spent a ton of time learning about the amazing world of mushrooms, and want to share that knowledge with you. Get some mushrooms in your life! You'll find they truly believe in the power of mushrooms, (they're a little obsessed, actually) and started Freshcap Mushrooms with the enormous goal of sharing that passion for benefiting the world. If you prefer to watch, here is the same podcast episode in video format: Make sure to share this post! To learn more about getting better sleep, download my sleep guide: Step 9 Why Am I So Sleepy eBook Rebecca Huff full 30:36 https://www.thatorganicmom.com/tumerica-skincare/ Mon, 18 Nov 2019 12:30:00 +0000 https://www.thatorganicmom.com/?p=15915 Tumerica Founder Aasha Chang has faced many health challenges. Years of coping led her to create a skincare line safe for her sensitive skin. In 2018, she underwent surgery, at which point she was officially diagnosed with endometriosis. A Rare Skin Disorder Made her into an Entrepreneur Aasha's focus is now on living better, growing her company, and helping other women. Her hope is that others won't have to experience the pain that she has. A portion of all sales goes towards the Endometriosis Foundation in hopes of finding a cure. In this episode of A Healthy Bite, Aasha shares how these health challenges led to the founding of Tumerica. Turmeric's anti-inflammatory properties make it a potent fighter in treating conditions fed by inflammation. It is said to aid digestion, treat arthritis, ease the symptoms of cystic fibrosis, even boost cognitive function. Because many skin issues result from the inflammatory response, turmeric is also being used to treat skin conditions from acne to aging. Up until now, there's been a drawback to using it on the skin – staining, caused by turmeric's colorful hue. "Any products that were on the market were mostly made internationally and did not work for lighter skin tones," said Aasha. The line is described as the only full line of turmeric-infused skincare products. Chang turned to turmeric herself for an inflammatory-related skin condition called dermatographia. With the help of her Bachelors of Science, she found a way to harness its power, without leaving skin looking yellow. This led to the creation of her skincare line. "I grew up using this spice. I wanted to create a product everyone can use, and without the worry of staining the skin or having to worry about washing off the product. Our original body lotion was the first product since this is what I needed for my skin condition," said Chang. "I carefully formulated and experimented until perfecting it, and after testing it out, I realized this was it! So many people suffer from skin conditions, and if they could get a natural remedy, then why not!" Since its launch in 2013, Tumerica's line has expanded to now include its original body lotion plus: body wash moisturizing hand and body lotion hair and body oil face wash toner serum moisturizer Every product is infused with turmeric and blended with natural extracts and essential vitamins. Tumeric's powerful properties Tumerica's line takes advantage of the anti-inflammatory, anti-bacterial and antioxidant properties of the super spice to help cuts, wounds and burns heal, treat acne, and fight the signs of aging. Chang says she loves helping others experience better skin naturally with affordable, clean, effective products. Tumerica's new line of facial mists help us maintain our glow: Clear Me Up Facial Mist: Take me with you everywhere to clarify and soothe skin. A convenient and multipurpose skincare product that invigorates skin with pure witch hazel hydrosol. Wake Me Up Facial Mist: Take me with you everywhere to energize and uplift the skin. Convenient and multipurpose skincare that Invigorates and wakes up skin with pure, refreshing lemon verbena hydrosol. Calm Me Down Facial Mist: Take me with you everywhere to de-stress and relax the skin. This mist is a convenient and multipurpose skincare product that invigorates skin with pure, calming lavender hydrosol. Other products in the Tumerica line include: Natural Facial Cleansing Oil: Remove makeup with Tumerica's preservative-free, nourishing cleansing oil. The Natural Facial Cleansing Oil is perfect for getting rid of makeup, dirt, and bacteria without over-drying and is safe for all skin types. Natural Facial Repair Serum: The Natural Facial Repair Serum readily absorbs into the skin and is rich in antioxidants to promote healthy skin cell growth. Repair skin from stress and other harsh environmental conditions. The skin condition Aasha mentions is dermatographia. If you know someone with endometriosis, please share Aasha's story. It is her ambition to help women who suffer from this debilitating disease. You can find more about and join Hopelively here. Find Tumerica at Whole Foods, Publix, HEB, Albertsons, and Safeway. Tumerica's products are never tested on animals and made in the USA. Rebecca Huff full 20:54 https://www.thatorganicmom.com/stressful-relationships/ Mon, 11 Nov 2019 12:42:37 +0000 https://www.thatorganicmom.com/?p=16860 Stress during holidays Stressful relationships can take a toll on you at any time of the year. But when the holiday season doesn't conjure up warm and fuzzy feelings it can be incredibly tiring. We want to enjoy the holidays and be joyful but at times it can be difficult. Along with all the fun, comes a certain amount of stress. Where to go, who to invite, who will be there, will we get along? As if these issues weren't enough to keep our tension levels high there are more. Mix in staying on budget, getting along with in-laws or exes, and step-family challenges. All of these issues can seem like a mountain of stress during the holiday season. This added stress can start to steal your joy and diminish the holiday spirit. Whether the problems you face at the holidays are out of your control or you have decision fatigue, Dr. Janetta Jamerson is here with tips to help us learn to manage stressful relationships and survive the holidays. Expectations What we imagine everyone else's holiday to look like is most likely an unrealistic expectation. The Hallmark holiday is rare if not non-existent. The expectations that our holiday will be perfect this year is part of what holds us back from enjoying ourselves. Like someone in Hopelively said, "The conflicts, annoyances, and differences that happen when the family gets together sometimes amuses me and feels loving. Because despite all this we come together and are family. Despite all my flaws, I am loved, and despite all of the family's stuff, I love them, even though I might need limited exposure." Give yourself the gift of good mental health by practicing self-care, consider seeing a mental health professional who can help you learn to cope with life's challenges. You can start by searching on Psychology Today for a therapist near you. Articles on ThatOrganicMom written by Dr. Janetta Jamerson: Stuck! Really?? How To Be A Supportive Friend, Or Rather, How To NOT Be Hurtful When Someone You Love Is Hurting Dr. Janetta Jamerson answers commonly asked questions in therapy Interview with Dr. Janetta Jamerson about Self Doubt and Comparison Dr. Janetta Jamerson answering questions about marriage relationships Dr. JJ’s Youtube Channel Dr. Janetta Jamerson is a Licensed Clinical Psychologist practicing in Knoxville, TN. Dr. JJ believes in you and your ability to celebrate a healthy existence. Dr. JJ asserts that she does not work from home plate but is rather rounding the bases of this life right along with you. (c) Texture Photo Don't forget to pin this post to all of your holiday boards and share it on social media, maybe a relative will see it and take it easy on you this year! ? Rebecca Huff full 35:29 https://www.thatorganicmom.com/cannot-compost/ Thu, 07 Nov 2019 12:37:00 +0000 https://www.thatorganicmom.com/?p=16221 After moving from the countryside to an apartment, I was distressed by not having a place to dispose of my food scraps. Without a yard, I cannot compost! So, now what? I started doing research looking for solutions. Looking for ways to handle indoor compost, I learned so many methods. Many people practice apartment composting using various methods - even vermicomposting inside a small space. We weren't able to keep a worm bin, like many apartment dwellers, this was against the rules. So I kept looking for the best way to handle compostable food scraps like apple cores and eggshells. That is when I discovered this genius solution! So, I reached out to the team at the Foodcycler company for information and received one to test out and am happy to report that it is the answer I was looking for! The countertop unit is attractive enough to keep in your kitchen, but with a small apartment, I had to make good use of my space. The unit has a filtration system, and the pail is completely enclosed so you can go zero waste without stinking up your home. Friends who have been to my place have seen my Foodcycler in action. They all get a tour of my laundry room where I keep my Foodcyler busy producing fertilizer for my precious aloe vera plants, rosemary, and my son's succulents collection. I'm so excited for you all to see this episode. Once you watch the video, you'll understand why we are so thrilled to have found the solution to keeping food out of our landfill! Food waste is a serious problem We've been talking about food waste this week. Manuel Bruscas and I discussed the many ways food ends up wasted in a Healthy Bite Episode: World Hunger - Starving for the Truth. Next, I shared four of the benefits of reducing food waste. Hopefully, you are starting to think about making plans for more efficient food prep and shopping. Today we are going to talk about inevitable food waste and what we can do with it to keep it out of the landfill. I'm talking about banana peels, avocado pits, eggshells, coffee grounds, and other non-edible parts of the foods we prepare. Even though these items are biodegradable, sending them to the landfill is not a good idea. Composting is one way to cut back on food-related emissions. In landfills, which are anaerobic or oxygen-deprived environments, microbes digest rotting food and release methane, a greenhouse gas that is more than 25 times more potent than carbon dioxide. Composting creates an aerobic environment, and methane-producing microbes don't thrive in the presence of oxygen. What are some of the ways we can dispose of this kitchen waste without putting it in our overburdened landfills? Compost Bin Let's start with what to do with the food waste inside our kitchen. One solution would be to have a compost bin where everything is neatly contained inside a composter that is kept outside. But that's not always possible, especially when you don't have a yard or your yard is tiny. For those who have the space a DIY composting bin or even a set up using composting worms can produce excellent organic matter to add to a garden. Red wigglers are used to "recycle" food scraps into worm castings (poop!) which makes plants grow! If you can set up your own compost area outside, go for it. Compost Pile Having a compost pile is a wonderful way to deal with food waste for those who have the yard space available. All you need is the space, a shovel, plus the greens and browns to add to the pile. Backyard composting is inexpensive and requires very little prep work; it's easy to reap the benefits of a backyard compost pile. Some people find them unattractive, smelly, and inconvenient if it attracts late-night visitors such as skunks and other scavengers. A compost tumbler can alleviate some of the inconvenience of the compost pile; however, it's not an excellent choice for those of us living in condos or apartments. Some apartments even have rules about composting. (I'm saving up for a metal composting tumbler myself!) If you've always put your food waste directly in the trash can, I'd love to challenge you to make a change starting right now. There are many ways to tackle composting. Here are the top twelve methods of composting, plus the pros and cons, as well as how much it will cost. (Don't worry, some options are free!) You can even check your local recycling center to see if they have community composting. By all means, if you can compost, please do so. I understand, however, there are reasons why someone with a backyard still might not want to compost. When you cannot compost at home For those of us who live in an apartment or condo, composting may not be an option. However, here are a few methods of composting in an apartment that you could explore. As I mentioned before, when I moved to an apartment, the first things that bothered me was not having a compost pile. Thankfully, I was able to come up with a solution for my peels, pits, and sad lettuce. Foodcycling has been more than I even expected it to be! I've been able to take my food scraps and turn them into organic fertilizer with a perfect NPK (Nitrogen, Phosphorus, and Potassium) ratio. When my kids eat a banana and throw the peel into the Foodcyler - out comes potassium for my plants! Coffee adds nitrogen, eggshells contribute calcium; and the output from my Foodcyler is Homemade Fertilizer from something that would have ordinarily gone into the trash. Each week, my trash bag is much lighter. All of my scraps have been turned into a soil amendment that is now nourishing my plants. It's an affordable, odorless, easy-to-use, eco-friendly food recycler. At night, if the bucket is full, we close the lid on our food scraps and in just three hours they are reduced into nutrient-rich fertilizer for my houseplants. These organic materials can now be kept out of the landfill. I've also added this to a Bokashi bucket and have found that it can be added to yard waste to make an excellent finished compost. Food Cycle Science Samantha Miller is the Communications Manager at FoodCycler, which offers indoor food waste recycling. Their products turn food waste into fertilizer, and Samantha turns that fertilizer into blog material! She loves her job, her dog and a hot cup of coffee (or three) in the morning. Some of her most popular posts include: Mold On My Soil - How did it get there, what do I do?From Root to S.T.E.M. Learning Through Classroom Composting - (and I think that a Foodcycler would be a great gift for a classroom!) You can watch this episode on YouTube here. If you can't fit a Foodcycler into your budget, consider a sharewaste program. There are many composting programs available so search online or ask around your local farmers market to get a recommendation. Some cities have drop-off locations for compost. We all need to fight climate change in any way we can. Whether you carry a stainless steel water bottle or contribute to a community garden. Spread awareness about keeping food waste out of the landfill by sharing this post. Also, share your tips on how you reduce food waste at home. It takes all of us working together! I'd love to implement tips from you all. Let's continue this conversation. Rebecca Huff full 22:01 https://www.thatorganicmom.com/world-hunger-starving-for-the-truth-with-manuel-bruscas/ Mon, 04 Nov 2019 13:04:40 +0000 https://www.thatorganicmom.com/?p=16220 In this episode of A Healthy Bite, Manuel Bruscas, author of Real Tomatoes are Ugly shares some enlightening facts about world hunger. Many attribute the hunger problem to availability; however, the world as a whole produces sufficient food. Food Security According to the Food Security Program, there are four dimensions of food security.  Physical availability of food - supplyEconomic and physical access to food - Food utilization - how the body uses foodStability - the three previous factors happening consistently In this episode, I tell Manuel a story about a conversation I had with my son, which you may have had with your children. We are finishing up dinner, and the conversation goes like this: Mom: "Please eat all of your food; there are starving kids in the world."Son: "How does eating everything on my plate help starving kids in other parts of the world?" Supply and Demand Setting aside the fact that my son loves to debate, this had me questioning my logic. I knew that food waste and hunger were related, but I wasn't sure how to explain it to my son.  Subscribe to A Healthy Bite for other solutions to reducing food waste, coming Thursday. Right now, listen to this episode, as Manuel explains how I can respond to my son's question. Manuel Bruscas coauthored a book titled Real Tomatoes Are Ugly to raise awareness of a global issue: Food Waste. The title of this book is derived in part by the dictatorship of beauty in society, according to Bruscas. Get a peek of Real Tomatoes Are Ugly in the video version of this podcast Would you buy an ugly tomato? Americans throw away almost as much food as they eat because of a "cult of perfection," deepening hunger and poverty, and inflicting a heavy toll on the environment. "In 2015, we disposed of 37.6 million tons of food waste," according to the EPA. I think for many of us is that we are busy, and we're in a hurry - we don't stop and think, "do I need this?" So, poor planning, impulse buying, and avoiding imperfect produce are top factors in food waste. We have an abundance mindset. If our fridge has empty space, just like a plate, we feel like we need to fill it up. Waste on the farm. United Nations Food and Agriculture Organization estimates that one-third of all food grown is lost or wasted, an amount valued at nearly $3 trillion. Almost half the food produced in the US is wasted on the farm.  Prices change, and it is no longer profitable to send that food to the market. Loads of lettuce, kale, broccoli, spinach, and other greens are dumped in the landfill because they can't sell it to the best buyer. Ton trucks full of perfectly good food, being dumped at the landfill. Wasted food is the single most prominent occupant in American landfills, according to the Environmental Protection Agency. This food in the landfill emits methane 30-100x more potent than carbon dioxide. How does perfect produce not make it to the market? For example, imperfect peppers or tomatoes are left on the ground, plowed under in the field. An imperfect cauliflower, perhaps the color is yellow or slightly purple instead of white. This "off-color" cauliflower is tossed because it doesn't meet a beauty standard. Even produce that is "too big" can be discarded. A banana that has too much curve, or one that is too straight, may not make it to market. As consumers, we expect our fruits and vegetables to be "photoshoot ready." It's the equivalent of expecting all people to look like airbrushed models.  This perfection is not realistic!  We can't blame it all on farmers. Produce is "graded," and farmers know that to bring inconsistent shapes and sizes is a risk to their livelihood. Other places perfectly edible food gets wasted include: in transitin the supermarketat homein the restaurant Some of what farmers grow ends up going to feed livestock. But people are hungry, and we begin to wonder why is all this food being thrown away? Why isn't it being donated? There is no law preventing grocery stores from donating food to food banks; the law encourages donation. The Bill Emerson Good Samaritan Food Donation Act, signed in 1996, protects stores from liability if someone gets sick. What can we do to prevent food waste? Grow your produce if possibleCompost to keep out of the landfillAsk at the supermarket, do you donate excess food to non-profits so we can feed people in need?Plan a menu, make a list, stick to the listUse a Food Cycler to prevent food from ending up in kitchen trash. (be watching for a podcast episode and video on this strategy coming this Thursday!) What can supermarkets do? Have an ugly produce bin for people who are willing to buy marked down produce when it is ugly.Stores can markdown produce Reuse this produce in the store - create a ready to eat food and sell it Donate to food banksFeed animals locallyCompost - cities can set up composting facilities The staggering amount of wasted food in the United States has far-reaching impacts on resource conservation and food security while costing businesses and consumers money. To help galvanize national efforts to reduce food loss and waste, USDA and EPA announced the United States' first-ever food loss and waste reduction goal in September 2015, calling for a 50-percent reduction by 2030. The government alone cannot reach this goal. It will require effort and action from the entire food system. The 2030 Champions have heard the Call to Action and are committed to doing their part to help the nation reach this critical goal. If we can get the food that is otherwise wasted, we could fight hunger and slow down global warming. Manuel Bruscas Manuel Bruscas Bellido (Castellón de la Plana, Spain, 1975) is Qustodio’s VP of Product & Insights. He leads the company’s product strategy to ensure we provide families with the best digital safety and wellbeing experience in the world. Prior to Qustodio, he spent 20 years in analytics, mobile, digital commerce, and product roles, working across the globe for various companies including Vistaprint, Desigual, and eDreams. He holds a degree in Business Administration from ESADE in Barcelona and participated in an exchange with Georgetown University in Washington D.C. Manuel loves telling stories with data and co-founded BcnAnalytics, a non-profit organization, to help Barcelona become a European hub for analytics. His other mission is to curb food waste. Manuel co-authored a book to increase awareness about the issue, “Los Tomates de Verdad Son Feos”, in 2018. He also loves music, especially heavy metal. He admits to being a not-so-good guitar player but an excellent listener. Above all, his greatest loves are his wife Celia and his daughter, Andrea. In general, he likes people who show passion and a willingness to question the status quo in order to make the world a better place. His current motto is a quote from Nelson Mandela: “It always seems impossible until it's done”. Show Notes Manuel Bruscas - When you start to research this, you see a lot of different numbers, I've seen various statistics, children die from hunger daily - how many people are going without food.  Where is food waste happening? What is the impact of food waste? What about Suggested "sell by" and "best by" dates? On food waste, France has shown how quickly change can be implemented. In 2016, the country banned supermarkets from throwing away food and forced them to sign donation contracts with charities. Can you tell us more about this? Please share this episode on your favorite social media outlet! Sources https://www.epa.gov/sustainable-management-food https://www.epa.gov/recycle/reducing-wasted-food-home https://www.epa.gov/sustainable-management-food/food-too-good-waste-implementation-guide-and-toolkit https://www.epa.gov/recycle/donating-food https://www.compellingtruth.org/starving-children.html Rebecca Huff full 51:07 https://www.thatorganicmom.com/cyberbullying-qustodio-dr-nicole-beurkens/ Thu, 31 Oct 2019 12:04:51 +0000 https://www.thatorganicmom.com/?p=16214 Has your child ever been bullied? Cyberbullied? The range of emotions I experienced as a parent when my child was bullied swung from one extreme to another. My generation dealt with bullying. I remember very well my first day of high school, being on the receiving end of bullying. However, our children also have cyberbullying to add to the list of things they have to deal with. Cyberbullying and Social Media Cyberbullying can happen with complete strangers, or it can occur with classmates. In some cases, cyberbullying leads to bullying at school. Even with all the measures schools put into place with anti-bullying programs, it still happens. Sometimes bullying can even be fatal.  Social media presents a unique set of challenges for youth today. It's a place where a mistake can be made in a matter of seconds, that will have a lasting impact. Cyberbullying can cause some children to feel that their situation is completely hopeless and could lead to suicide. This is the case as I mentioned in this episode of a young man who took his life after being cyberbullied. Not only can users be bullied on social media, but it's also a place where teens can be influenced to cause self-harm. There is a culture of suicidal ideation that is pervasive on social media. Sadly, in some worst-case scenarios, this culture can lead to suicide. We see this in the case of a young 14-year-old girl who took her own life after exploring depression on Instagram. What can parents do? All of this can lead parents to feel overwhelmed and helpless. Kids have access to the entire world with their devices. That doesn't mean that parents are helpless. (Make sure to check out my other posts about using Qustodio: Potentially Dangerous Discrepancy Between the Games Kids Play and the Ones Parents Block Less than half of parents are using parental control tools. Educating and Empowering Parents to Help their Children Dr. Nicole Beurkens is helping us figure out how to deal with bullying, in particular, cyberbullying. She's sharing her tips on how to help our children not only when they are being bullied, but when they are the bully. Dr. Nicole supports parents in engaging with their kids about how they use their devices and keeping the lines of communication open. Another tip she shares is how to deal with a strong-willed child and physical power struggles, for example, when a kid won't give up the phone. Using Qustodio means you don't need to get into that kind of physical altercation; a parent can simply shut the access off to the phone with Qustodio. Save 10% off a subscription to Qustodio using coupon code ORGANICMOM. Dr. Beurkens specializes in resolving problems that many families and professionals deem unsolvable. She recognizes that beneath the many challenging symptoms children and young adults exhibit are people capable of more. Her patients and their families affectionately refer to her as the learning and behavior “detective.” Many people believe that the symptoms they experience are the problem, but the symptoms are actually clues to the real problems. A unique combination of psychologist, nutritionist, and special educator, Dr. Beurkens has 22 years of experience supporting children, young adults, and families.  She is an expert in evaluating and treating a wide range of learning, mood, and behavior challenges including ADHD, autism, anxiety, mood disorders, brain injury, and sensory processing disorder. Dr. Beurkens holds a doctorate in Clinical Psychology, master’s degrees in Special Education and Nutrition, and is a Board Certified Nutrition Specialist.  She is the Founder and Director of Horizons Developmental Resource Center in Grand Rapids, Michigan where she leads a multidisciplinary team dedicated to exceptional evaluation and integrative treatment services, research on innovative treatment protocols, and professional training on best practices. She is a highly sought-after international consultant and speaker, award-winning therapist, published researcher, and best-selling author.  Her work has been highlighted in numerous publications, and she’s an expert media source.  When she isn’t working, Dr. Beurkens enjoys spending time with her husband and four children. Find Dr. Nicole Beurkens at her website drbeurkens.com Save 10% off a subscription to Qustodio using coupon code ORGANICMOM. If you prefer to watch this episode of A Healthy Bite, it is available on Youtube. You can save 10% off a subscription to Qustodio using coupon code ORGANICMOM. Read also: How to protect children from internet dangers Internet Addiction is Real & How Parents Can Reduce the Risk for Children Adolescent Internet Dangers; What Every Parent Needs to Know Rebecca Huff full 26:28 https://www.thatorganicmom.com/diabetes-diagnosis/ Sat, 19 Oct 2019 11:28:00 +0000 https://www.thatorganicmom.com/?p=16217 When faced with hardships in life, we have two choices. We can overcome and use these challenges to become stronger and better, or we can be defeated and give up. Diagnosed with diabetes Not too long ago, I read an inspiring story about a young man diagnosed with diabetes. Krishna Kaliannan, the founder of Catalina Crunch, was struggling to control his blood sugar, while at the same time, his weight was skyrocketing. Around this time, Krishna got a call from his doctor, who told him his blood sugar level was 212, and he needed to lose 25 pounds. His doctor reiterated that he needed to get his act together to lose weight and get his blood sugar levels under control right away. With a new determination, Krishna headed to the supermarket to find something new and exciting to eat that would meet his requirements. Those were: Zero sugar High in protein High in fiber Low in empty carbs The struggle to find something that fit this description was real! For a while, Krishna ate mostly eggs, nuts, and meat. He started wishing for a breakfast that would taste like the crunchy sweet bowls of cereal he ate as a kid. Sadly, at that time, this product didn't exist. The birth of a low carb cereal Krishna was now on a mission to create his cereal recipe. That is when Catalina Crunch was born. Catalina Crunch is a crunchy sweet cereal that has zero sugar, only 5g net carbs per bowl, 8g plant protein, and 7g plant fiber. Check out all of the nutritional benefits: Keto-Friendly Low Carb Zero Sugar / Zero Sugar Alcohols Packed with 8g Plant Protein for Energy Packed with 7g Plant Fiber To Keep You Full and Promote Gut Health Gluten + Grain-Free Paleo Friendly Dairy-Free Vegan Non-GMO Majority Organic Made with All-Natural Ingredients No Artificial Anything Nut-Free Soy-Free Wheat-Free Contains Turmeric to help fight inflammation and boost immunity In this episode of A Healthy Bite, I'm talking to Krishna about his journey, greenwashing, health, nutrition, and how he created my favorite low carb cereal! You can get 10% off your purchase of Catalina Crunch using my affiliate link and coupon code TOM10. Krishna is thrilled to have the chance to put a little childhood excitement back in your morning and satisfy your sweet tooth! So, don't give up on your childhood dreams! Catalina Crunch is bringing them back! Plus, if you want a cheesy snack with crunch, try the cheese bites. Make sure you check out my dessert recipe using Catalina Crunch: Low Carb Salted Caramel Peanut Crunch Chocolate Bars! Topics we discuss in this episode I know you are the founder of Catalina Crunch, but you also are a frequent speaker at nutrition events, right? So what's the most deceptive practice you see other food companies using to trick people into buying their products? A few years ago, you were diagnosed with diabetes - what was your biggest problem meal at that time? Why do you think so many people in America have a chronic disease in spite of wealth, education, and technology? So let's talk about Glyphosate showing up in so many cereals. What is Glyphosate, and why should we care? What does science say about it? Catalina Crunch Cereals are Glyphosate-Free, right, you had it tested? More on quitting sugar: If you want to know more about why and how I quit sugar, or try some sugar-free recipes here are a few articles: 14 Things We Do to Lower the Risk of Metabolic Syndrome Blame it all on sugar; the white stuff is killing us Beating Sugar Addiction: 3 Scientifically Proven Cornerstones of Success Pantry Makeover; ditch the sugar! Balance Blood Sugar for Better Results from Your Workout Break the Sugar Addiction Menu Plan Week 2 Break Sugar Addiction Menu Plan Week 3 Break the Sugar Addiction Menu Plan Week 4 Break the Sugar Addiction with BONUS Step 6 Replace Sugary Desserts and Treats Low Carb Salted Caramel Peanut Crunch Chocolate Bars Rebecca Huff full 24:10 https://www.thatorganicmom.com/transform-anxiety-depression/ Sat, 12 Oct 2019 11:31:00 +0000 https://www.thatorganicmom.com/?p=16335 Trust Your Intuition: 100 Ways to Transform Anxiety and Depression for Stronger Mental Health  In this episode of A Healthy Bite, we are discussing how to help our kids have healthier minds. Meet Jill Sylvester, a licensed mental health counselor and author of two books that can help parents and children strengthen their mental health. A Young Adult novel "The Land of Blue" which deals with the themes of depression, anxiety, and addiction and is essentially a self-help book for all ages under the guise of YA fantasy fiction. It's a reliable tool for parents to help their children navigate OCD. A self-help book, "Trust Your intuition: 100 ways to transform anxiety and depression for stronger mental health."  While there are hundreds of steps to choose from, in her book, here are a few simple actions that, if you stick with them, will bring about results and help you transform anxiety. List 3 things you're grateful for every morning Use a journal or make a mental note. By stating what you feel thankful for, you rise above the negative chatter in your mind. Take an afternoon break Breaks allow you to hit the pause button, helping you manage your emotions, so they don't get the better of you. Every afternoon, go out for a coffee. Or stretch, walk, or do whatever else helps you refresh.  Schedule regular mental health days Days off nourish you like breaks. To make sure they happen, schedule monthly mental health days—a day to look forward to, to rest and refuel.  Trust your intuition Recall that feeling of this is a definite yes, do that, go on that retreat, make that call, risk looking foolish. Don't doubt these feelings: they are signs pointing you in the right direction. Building an intuition you can trust Jill says that flexing your intuition muscle is a learning process, some of the steps she guides her clients through include:   Start small Focus on day-to-day decisions such as food choice or minor requests you've received. Check-in with yourself about what you really feel is best. Switch out of autopilot When you're operating on autopilot, it's easy to be swayed by other people's choices. Don't let the voice of the inner gremlins steering you in the wrong direction take over.  Check-in with yourself Do you feel expanded, open, and relaxed at the prospect of doing something, or tight, agitated, and restricted? The latter points to saying "no…" Practice Practice all of the above. The more you do it, the better you will get at it. Over time you will see that in trusting your intuition, you will be able to act and choose from a place of confidence, self-assuredness, and self-possession. Useful Tool for Anxiety Trust Your Intuition contains five sections that focus on how to: Hold On through some of the most grueling feelings of anxiety and depression; Take Good Self-Care; Believe; Trust Your Intuition, and Feel Better.  The book is a great reference tool; flip through when you need to find just the right tool for a particular challenge. For example:  Is anxiety creeping up on you? Play the "And Then What?" game, running the anxiety all the way through to a place where you emerge unscathed—or laughing! Are you feeling overwhelmed or on the verge of panic? Take a moment to distance yourself from the source. Is your child feeling anxious? Show him how to use the 'tighten and release' technique to help tension leave his body. Bonus: you can do this too! Are you unnerved by your inner gremlins' negative voices? Learn to outsmart them by talking back. You are worried that your next lousy day is right around the corner? Don't wait for it to happen. Prevent it by scheduling regular mental health days off. Above all, Trust Your Intuition delivers this powerful reminder: your intuition never lies. Through practice, you can learn to tune into its voice and follow it like an inner navigation system. You can strengthen intuition too, like a muscle, and come to trust your inner voice. Would you enter The Land of Blue to find someone you love? Jill's Young Adult Novel received the Mom's Choice Award. I listened to Land of Blue on audio and was pleased that it was narrated by the author. "Twelve-year-old Cassie Connor's father has mysteriously disappeared and her mother and grandparents won't tell her where he went, or why. Then one hot August afternoon an endearing old lady named Agatha arrives on the dilapidated porch and tells Cassie that her father has gone to the Land of Blue and Cassie is the only one who can save him. It turns out that Agatha is the physical manifestation of the voice in Cassie's head, the authoritative voice that instructs her to bite her nails and skip the odd-numbered stairs. Under Agatha's tutelage, Cassie--accompanied by her best friend Mariana who she brings along for support--Zippers between life at her Irish-Catholic, alcoholic grandparents' house in Boston, to the foggy, carnival style Land of Blue. Once they arrive, they meet TJ, a boy in search of his missing brother. The three become fast friends, in this place of seemingly never-ending fun, sharing in a similar mission. Yet, Cassie's plans to find her father and bring him home are consistently and suspiciously thwarted. That is until Cassie falls through the Ripple and discovers an alternate land that illuminates that things are not always what they seem and her father may stay trapped in the Land of Blue forever. Will Cassie find her father and bring him home or will she, like so many others she meets along the way, remain in the alluring Land of Blue?" The Land of Blue is a coming-of-age fantasy novel that takes readers young and old on a fascinating journey of the power of friendship, the love of family and ultimately, the choice to overcome darkness. Questions I ask Jill in this episode: What is anxiety? Is it a diagnosis or a feeling? Why do you think we hear more about anxiety now versus say 30 years ago? Do you think kids experience more anxiety now, or do we talk about it more? How can parents help teenagers who experience anxiety?  What are some of the ways we can identify a panic attack in a teen? What suggestions do you have for a teenager who is having negative thoughts, excessive worrying, fear, dread, and other feelings associated with anxiety? Is OCD on the rise? Do you have any tips for parents who have children diagnosed with Obsessive Compulsive Disorder? We really hope you enjoyed this post and episode of A Healthy Bite! Take a minute to let us know what you think by leaving a review or commenting below. We also want to know what topics you think we might cover. Feedback from you is what gives us the drive to keep going; and on a personal note it helps me know if I'm doing something that matters to my community. Thank you for being here! Rebecca Huff full 22:48 https://www.thatorganicmom.com/emotional-intelligence/ Thu, 10 Oct 2019 11:25:00 +0000 https://www.thatorganicmom.com/?p=15920 According to Psychology Today, "Emotional intelligence refers to the ability to identify and manage one’s own emotions, as well as the emotions of others." Emotional intelligence is generally said to include at least three skills: emotional awareness, or the ability to identify and name one’s own emotions; the ability to harness those emotions and apply them to tasks like thinking and problem solving; and the ability to manage emotions, which includes both regulating one’s own emotions when necessary and helping others to do the same. Teaching our children to be emotionally intelligent can only benefit them as they mature into adulthood. Emotional Intelligence, or EQ is also referred to as social and emotional learning. There are many benefits of higher emotional intelligence such as: Kids with higher EQ do better on tests and typically have higher grades.Children who display higher EQ tend to grow into adults who are more likely to graduate from college and enter the workforce by their mid-twenties.People with high EQ are less likely to deal with mental illness. Don't worry too much if it seems like your child has a low EQ; it develops over time. Practicing EQ skills can help our children develop these skills. How can Parents Raise Emotionally Intelligent Children? Identify what they are feeling - it helps if parents can teach emotion words.Empathize with your child - express an understanding of what they are going through.Model Healthy Expressions of Emotions - Being expressive rather than shifting blame.Learn to be a Problem Solver - Coach your child rather than solve for themTeach Children Coping Skills - expressing feelings, venting to parents, drawing their feelings, etc. People with higher emotional intelligence handle life with a more optimistic attitude and experience less burnout and stress. We can't rescue our children from everything; that's why it is so important to teach them to problem-solve. Often, a parent's desire to solve every issue prevents us from seeing the child's need to learn problem-solving skills. Consequences are part of the growing-up process. Of course, it doesn't feel good at the moment, but allowing our children to develop these skills prepares them for adulthood. So, remember to coach rather than solve the problem for kids. Even though it's hard, don't always take away the natural consequences. EQ on the decline Over the past three decades we can see that IQ is increasing (24 points); at the same time Emotional Intelligence (EQ) is declining. Raising emotionally intelligent children increases their self-confidence, performance in school, and deepens their social relationships and resilience. If emotional intelligence is such a key to a successful future, how can parents teach it to children? That's what we are talking about in this episode of A Healthy Bite with Kerry Goyette. Meet Kerry Goyette She is CEO & Founder of Aperio Consulting Group, Certified Professional Behavior Analyst and Certified Forensic Interviewer with postgraduate studies in psychometrics. Book: The Non-Obvious Guide to Emotional Intelligence. Named among the Best Business Books For Summer 2019 by Forbes and among 7 Books on Relationship Building Every Entrepreneur should read by Forbes and featured on Bloomberg TV. Links: Connect with Kerry Goyette on Facebook @thinkaperio, Twitter @AperioCG,  and LinkedIn @aperio-business-consulting and visit www.thinkaperio.com. The Ted Talk I mentioned in this episode is found here. Watch this episode: If you can take the time to rate and review A Healthy Bite, it will help other parents see the podcast. Our mission is to empower families to live their healthiest life, mentally and physically. Leaving a review, comment, or sharing helps us reach our goals. Thank you for being part of what we do. Save this post to your parenting board on Pinterest. Rebecca Huff full 30:33 https://www.thatorganicmom.com/brave-new-medicine/ Mon, 07 Oct 2019 11:30:00 +0000 https://www.thatorganicmom.com/?p=15913 All over the world, millions of people have had their lives devastated due to unknown or unsolved illnesses. In addition, "many patients presenting with medically unexplained symptoms also meet the diagnostic criteria for anxiety and/or depression." (1) If you've ever experienced chronic illness, you know why these symptoms usually accompany depression. Feeling pain on a daily basis can cause depression. Concern over frightening symptoms can create anxiety and lead to panic attacks. It's all so hard to unravel. It's all in your head For those with chronic pain or symptoms of illness lasting more than six months, every day tasks can become challenging. When the illness is something that others can't see, there is another layer of complication. Living with an invisible illness can be an isolating experience which often brings about feelings of self-doubt. The first instinct when experiencing mysterious symptoms is typically to seek a diagnosis. A patient may feel disappointed after visiting the doctor a few times without receiving answers. In fact, among those with chronic illness, seeing many doctors without answers may become the norm. This can be even more frustrating when you pay a doctor only to hear, "there's nothing wrong with you." What can be even more discouraging is when a doctor tells you "it's psychosomatic." There is a mind-body connection but likely it's not all in your head. Definition of psychosomatic of, relating to, concerned with, or involving both mind and bodyof, relating to, involving, or concerned with bodily symptoms caused by mental or emotional disturbance If you've ever been told you are "perfectly normal" when seeking a help for what clearly feels like dis-ease in your physical body, you'll want to listen to A Healthy Bite with Dr. Cynthia Li. Brave New Medicine In her revelatory memoir, Dr. Li shares her path to healing; how she overcame debilitating symptoms and the journey to recovery. Dr. Li was enjoying a successful in her career in medicine, but this became a challenge when an autoimmune thyroid condition led to mysterious symptoms in her body. Like many people with an undiagnosed illness, test after test came back "within normal limits." She started to question her illness and, being a doctor, referred herself to a psychiatrist, who told her she was in good mental health. At this point, Dr. Li was sent back to other specialists for more tests. At home with two young children, Dr. Li embarks upon the journey to find a way to heal herself. She becomes more regimented, prioritizes sleep, and eats healthier. As a practicing vegetarian, she began to do more research which led to her altering her food choices. Brave New Medicine chronicles the quest of a young doctor and mother who bravely shifts her thinking. She undertakes an investigation into the root causes of her sickness. It is on this path, Dr. Li explores the emotional and spiritual side of healing. In spite of her medical training, Dr. Li's journey gives insight into one of the problems with western medicine. Dr. Li wrote her memoir in hopes it would offer support, validation, and a new perspective for doctors and patients alike. Through her story, she hopes to share how patients can also begin a healing journey. An amazing perspective Over the years, as I sought answers for myself or my daughter, as I've listened to the stories of countless friends and acquaintances with unexplained symptoms, I have often wondered what it's like for the doctor when these tests come back normal. This was a unique opportunity to talk to a physician who knows what it's like to be the patient. Dr. Li's book is a wonderful tool to help you on your path to healing. Meet Dr. Cynthia Li CYNTHIA LI, MD graduated from The University of Texas Southwestern Medical Center, and has practiced internal medicine in settings as diverse as Kaiser Permanente Medical Center, San Francisco General Hospital, St. Anthony Medical Clinic for the homeless, and Doctors Without Borders in rural China. Her own health challenges led her to functional medicine, a paradigm that addresses the root causes of chronic conditions. She currently serves on the faculty of the Healer's Art Program at the University of California San Francisco School of Medicine, and has a private practice. She lives in Berkeley, CA with her husband and their two daughters. Connect with Cynthia Li, MD at her website: CynthiaLiMD.com. Articles by Dr. Cynthia Li to get you started: Confused on what to eat? Then focus on the when.Healthy AgingTwo Secret Ingredients for HealingYou Feel Sick. Your Labs Are Normal. What Next? This podcast episode is also available as a video, which I have shared below. Timestamps: 9:26 Chronic Fatigue Sybndrome13:28 Signs and Symptoms of Autoimmune Disorder17:30 Symptoms of Autoimmunity33:49 Qigong42:58 Soul Detox https://youtu.be/SW2mNSxqlbc Brave New Medicine: A Doctor's Unconventional Path to Healing Her Autoimmune Illness This book should be on everyone's wish list; it ranks on multiple best sellers lists on Amazon. If you are frustrated with conventional medicine, suspect you may have autoimmune conditions, or have been labeled a difficult patient, you'll appreciate what Cynthia Li shares about her own healing journey. You can listen to the audiobook version on Audible here. She has been interviewed by Dr. Mark Hyman. Show Notes: In the opening of your book, you tell a story, and you pose the question - "if the tests are normal, does a disease exist?" Can you tell us the patient you were referring to and a little bit about her story? What is your advice to someone who clearly has symptoms but cannot get a diagnosis after seeing multiple doctors. Any advice for us concerning when doctors suggest your symptoms are "psychosomatic." What are some signs you might have an autoimmune disease, including thyroid, Hashimoto, chronic fatigue, celiac disease, dysautonomia, insomnia? "The simplest step in healing is also the hardest: believing it is possible," adds Dr. Li. "An insidious process often happens with chronic disease, when the illness becomes your identity, especially when it's an all-encompassing, debilitating condition like autoimmunity, chronic fatigue syndrome, or advanced cancer. The key to shifting our beliefs is to step outside of the prognoses and diagnoses long enough to tap into the innate intelligence within our cells. Because the body is where the subconscious lives, and where symptoms are trying to tell us the imbalances that are brewing. This isn't positive thinking. It's physiology at its best. By addressing root causes, reducing inflammation, restoring imbalances, and connecting to something greater beyond us, healing happens as a side-effect." Can you explain to us a little bit more - this is not positive thinking? How do we address the root causes of illness—mind, body, and spirit? Dr. Cynthia Li has been so inspiring in my own healing journey. She is on the cutting edge for integrative medicine. Help us spread the word - share this post! Looking for encouragement and a place where people get you? Join Hopelively, a support group for women! Sources: 1 - https://en.wikipedia.org/wiki/Medically_unexplained_physical_symptoms 2 - Health Care - Why I choose Alternative Health Care 3 - Immunology with Dr. Li here: https://cynthialimd.com/reboot-your-immune-system/ Rebecca Huff full 48:32 https://www.thatorganicmom.com/video-games/ Thu, 03 Oct 2019 11:30:13 +0000 https://www.thatorganicmom.com/?p=16111 Technology is here to stay and leaves many parents wondering, what are they doing online? There are lots of questions when it comes to kids and online activities.  We can't just bury our heads in the sand and hope for the best. Instead, we need to be proactive. Ask questions, and keep the lines of communication open. Kids are on social media, in chat rooms, and they're playing addictive video games. As parents, it's our job to stay on top of what kids are doing. We need to know who they are talking to online.  Video Games You may be asking, "Will letting my child play violent video games make them more violent? Probably not, but psychologists agree it may be harming them in other ways" according to Nicole Beurkens, PhD, Clinical Psychologist. At first glance, it seems logical that more exposure to violence would lead to more violent behavior. But, given the massive exposure to violent games kids have, wouldn't kids today, after years of violent gameplay, be far more violent? Yet, they are not." Did you know that watching videos on YouTube is the main activity for kids aged 5 to 11, and one of the main activities enjoyed by all kids up to age 17? YouTube is the most used social network for kids aged 5 to 14 in Spain and all kids in the U.S. Kids with iOS devices spend a massive 40% of their time on YouTube, while 25% of active kid's devices report browsing activity on youtube.com.  An announcement by Qustodio introduces a new feature for parents to monitor their children's experience on YouTube; to keep them safe from inappropriate and harmful content. Recently, Qustodio mined it's platform (see infographic at the bottom of this post) for data from 200,000+ users in the U.S. over one month and developed an infographic of its findings, including: Data shows a potentially dangerous discrepancy between which games kids play most and which games parents blockParents are blocking only half of the most addictive video games All of the top games kids play contain some violence The top 3 games played by girls: Roblox, Fortnite, MinecraftThe top 3 games played by boys: Roblox, Minecraft, Clash Royale  In this episode of A Healthy Bite, Qustodio's Head of Product and Analytics, Manuel Bruscas, joins me for a chat about video game data and what their findings mean for parents.  Watch this episode on youtube: Read also: How to protect children from internet dangersInternet Addiction is Real & How Parents Can Reduce the Risk for ChildrenAdolescent Internet Dangers; What Every Parent Needs to Know Manuel Bruscas, VP of Product & InsightsManuel Bruscas BellidoVP of Product & Insights Manuel Bruscas Bellido (Castellón de la Plana, Spain, 1975) is Qustodio’s VP of Product & Insights. He leads the company’s product strategy to ensure we provide families with the best digital safety and wellbeing experience in the world. Prior to Qustodio, he spent 20 years in analytics, mobile, digital commerce, and product roles, working across the globe for various companies including Vistaprint, Desigual, and eDreams. He holds a degree in Business Administration from ESADE in Barcelona and participated in an exchange with Georgetown University in Washington D.C. Manuel loves telling stories with data and co-founded BcnAnalytics, a non-profit organization, to help Barcelona become a European hub for analytics. His other mission is to curb food waste. Manuel co-authored a book to increase awareness about the issue, “Los Tomates de Verdad Son Feos”, in 2018. He also loves music, especially heavy-metal. He admits to being a not-so-good guitar player but an excellent listener. Above all, his greatest loves are his wife Celia and his daughter Andrea.In general, he likes people who show passion and a willingness to question the status quo in order to make the world a better place. His current motto is a quote from Nelson Mandela: “It always seems impossible until it's done”. Save this post and share it with your friends. Rebecca Huff full 34:55 https://www.thatorganicmom.com/listful-living/ Mon, 30 Sep 2019 11:30:00 +0000 https://www.thatorganicmom.com/?p=16007 Are you busy? Most of us will answer: YES! Sometimes it is overwhelming to think about all of the things that need accomplishing. We have lots of lists! Have you ever been feeling anxiety and stress from the crushing enormity of your to-do list? Me too! All these years we may have been looking at our to-do lists all wrong! There are so many benefits of having the right kinds of lists. Here's how listful living can make you a healthier, happier person Helps prioritizeKeeps us accountableCreates structure and orderGives us a feeling of accomplishmentCan help to relieve stressGives insight to delegate tasks to othersMakes us more efficient and productiveKeeps us calmer In this episode of A Healthy Bite, Paula Rizzo walks us through Listful Living. I can't wait for you all to meet Paula. She is an Emmy-award winning television producer, best-selling author, and media trainer and strategist. As a former senior health producer for Fox News Channel for more than a decade, she produced segments with a range of top experts including JJ Virgin, Jillian Michaels, and Deepak Chopra. A media veteran for nearly 20 years, she also worked in local news in New York city as a producer for WCBS, WPIX and WLNY. She coaches experts and executives to perform better on camera and produce their own videos. Paula encourages us to put the "right things" on our lists and teaches us how to use a list to make us calmer and more mindful. Paula's new book Listful Living is not just about making lists. It's about making HEALTHIER lists! Prioritizing what matters most In January 2016, while sitting at her desk in New York, Paula started to feel a dull pain below her belly button but put off going to the doctor. Two days later, she found out that her appendix burst. This sudden, painful experience reshaped how Paula viewed everything in her life — her demanding job, her obligations as a wife, daughter, and friend. In hindsight, it gave her a new perspective into how much we put on our plates and what matters most. You'll especially appreciate the page "A Matter of Health" because you get to write down the things that you plan to do to stay mentally and physically healthy at regular intervals. It's all about accountability to oneself, and I think it is brilliant. I felt like I was making a date to take care of myself. It's the perfect book for those wanting to become calmer, more mindful, less stressed, though more productive versions of themselves. Paula has been featured on Oprah, Health, Woman's Day, Fast Company, and Fortune discussing productivity, stress, work-life balance, self-care, travel, and more. Slow down with Listful Living [Tweet "Rest is the new hustle"] Paula says slowing down is prioritizing on steroids - we just have a hard time slowing down. I ask Paula to share with us how to cope with slowing down more successfully.  Paula says she prefers to go with the Marie Kondo (who she met just days before her appendix burst) version of saying no: "if it doesn't bring me joy, I'm not doing it anymore!" That's a technique I'm trying out right now when I have the option of saying no. Listful Living is like an activity book for grown-ups! You're going to love it. Make sure you listen to the podcast with Paula or watch the video on YouTube. Websites: www.listproducer.com // www.paularizzo.comFacebook: https://www.facebook.com/ListProducer/Instagram: https://www.instagram.com/listproducer/LinkedIn: https://www.linkedin.com/in/paularizzo1/Twitter: https://twitter.com/listproducer Rebecca Huff full 30:08 https://www.thatorganicmom.com/eco-friendly-cleaning-products/ Wed, 25 Sep 2019 11:17:00 +0000 https://www.thatorganicmom.com/?p=15880 We are all aware of the drain on earth's resources but maybe we don't see it in relation to our everyday activities. Take cleaning for example. How often do we consider the environmental impact of single use cleaning products? Our forests are in crisis. Nearly half of all global forests are under threat of deforestation and forest degradation, which represents a major risk to global climate, biodiversity, water, people, and businesses who depend on healthy forests. (1) Single use cleaning products are not sustainable and are not part of an eco friendly cleaning routine. Replacing harmful chemicals and finding more natural cleaning solutions should be at the top of everyone's to do list. But how do we go about successful household cleaning without those blue cleaning sprays we've been using? I've listed some helpful ideas below. Eco Friendly Cleaning or Green Cleaning You'll find more and more options for "eco friendly" or "green" household cleaners on the market. Before you start tossing them all in your basket, read up on the terms to look for when making the change. These terms are not regulated, however, the idea is to use products that have the least negative impact on the environment, animals, and humans. Some people may define eco friendly cleaning as simply "all-natural" products. This term is also not regulated and is commonly used in greenwashing. The FTC has created a handout to help in marketing that suggest the words "eco-friendly" and "green" are difficult, if not impossible to prove. This states that companies should avoid using unqualified general environmental benefit claims like ‘green’ or ‘eco-friendly.’ Natural cleaning products will not pollute the air with VOCs. Volatile organic compounds (VOC) in cleaning products affect indoor air quality. If you have an air quality monitor, you will notice a spike when you use harsh chemical cleaning products. VOCs also contribute to smog formation in outdoor air and are not considered a sustainable cleaning method. (You may have heard of VOCs if you've ever looked at wall paint, most companies have high levels, so we opt for paints from ECOS paint company.) Look for cleaning products made with plant-based ingredients which are biodegradable. Part of the goal in reducing waste is to choose quality over quantity. Recently I received a box of cleaning products to try from NatureZway, including cleaning cloths, floor wipes, bamboo toilet paper, scrub brushes, and compostable waste bags. You can check up on the company's certifications here. Naturezway also sent some not paper towels that I was able to give to friends and relatives. (I already use cloth rags that I wash and reuse.) The company's reusable towels are made from bamboo - and not the kind panda's eat! Each one can be used up tens of times, according to the package up to one hundred times. This is a good place to start if you are making the transition from regular paper towels to reusable. What makes bamboo better than trees for cleaning products? Bamboo is a super fast-growing, renewable, and easy-to-grow grass that requires zero chemicals and pesticides. There are 91 genera and about 1,000 species of bamboo. Bamboo grows in colonies and does not require replanting. The Guinness Book of World Records awards Bamboo as the fastest growing plant on earth, with some species growing 35 inches per day. Bamboo growth also contributes to cleaner air as it absorbs carbon dioxide and releases 35% more oxygen into the atmosphere than an equivalent stand of hardwood trees. Bamboo cleans the air, but what about counters At some point after I received these bamboo cleaning products, I had a coffee spill. I haven't kept "paper" towels in my home for a number of years. Intending to put the towels to the test, I cleaned up the coffee with one, rinsed it out, and hung it to dry. To my surprise, it came clean. (Listen to the podcast or watch the video to hear what Japanese do to test it out!) On to more challenging tests... After making some paprika chicken in my iron skillet, I wiped out the pan with one of the bamboo towels, rinsed and hung to dry. No problem. If you've ever wiped out an iron skillet, you'll understand why I'm impressed.  Soap and Reusable Towels for Cleaning instead of Disposable Disinfectant Wipes I'll never forget the first time I saw someone using a disposable disinfectant wipe. The person cleaning used about four or five of these disposable wipes to clean the kitchen counters after a regular meal. (Not even raw chicken!) The package indicates that they are disinfecting wipes. Even back then, I remember thinking how odd it was to use a disinfectant since no one was sick. More odd was that it was disposable. That incident occurred many years ago, and now using disinfecting wipes for everyday cleaning is the norm. According to the instruction on the back of the plastic tube, the surface must remain wet for 10 minutes to disinfect. So, I'm not sure people are using these properly. Most of the time, I see people using these with their bare hands. The container says to rinse hands and surfaces after use. Why? Because the EPA classifies disinfectants as pesticides. Disposable Disinfectant Wipes Bad For Environment Sadly, these cloths are made from synthetic materials and are not biodegradable. Now when kids start school each year, teachers ask for them along with the other school supplies such as paper and pencils. Using these disposable disinfectant wipes for everyday clean up is completely unnecessary.  At the very least, antibiotic wipes do not appear to help us and, it may be that they are actually hurting us. Scientists Discover That Antimicrobial Wipes and Soaps May Be Making You (and Society) Sick. Another problem is that disinfecting wipes include some toxic ingredients, such as quaternary ammonium compounds – or “quats” – which can cause asthma, allergies and irritation of the skin, eyes and lungs, one more indoor air pollutant you can avoid. Why not just go ahead and use soap and water? Isn't it just as good?  "There's no data demonstrating that these drugs [in the disinfectant wipes] provide additional protection from diseases and infections. Using these products might give people a false sense of security," Michele says. "If you use these products because you think they protect you more than soap and water, that's not correct." Reusable, all purpose cleaning clothes like these from NatureZway work perfectly and I have zero guilt because I'm not throwing away hundreds of disposable wipes every day. Just throw them in the washing machine and hang to dry and reuse. For everyday cleaning I use soap and water, sometimes a few drops of an essential oil. For disinfecting, I use Hydrogen Peroxide or White Vinegar. I try to avoid bleach as it is a harsh and usually unnecessarily bad for the environment, including earth's atmosphere and ozone layer. Antibacterial Soap? You Can Skip It, Use Plain Soap and Water Hand soap does not need to be antibacterial. In fact, overuse is causing problems for humans and the environment. These include: targets bacteria, not viruses, and there is no evidence that it is more effective than regular soap in the prevention of colds and flukills good bacteria too, which hinders the development of a strong immune system in childrencreates super bugs - or antibiotic resistant bacteriacan harm algae, which make much of the world’s oxygen and are the beginning of the food chain Grab a starter kit from Grove Collaborative and start using plain soap in a refillable pump dispenser. Glass Cleaner Instead of harsh chemicals that I use old newspaper or lint free cloths along with a spray I put in a refillable bottle. I mix the following in glass bottles: 2 cups filtered water (or distilled)2 tbsp white vinegar2 tbsp rubbing alcohol2 drops essential oil, optional If you don't want to bother mixing your own, you can find excellent unscented window cleaners at Grove Collaborative. For the outside windows, you may need a heavy duty window cleaner to cut through the grime. In this case, I mix the following: 1 gallon water1/2 cup rubbing alcohol1/2 cup Dr. Bronners All-In-One Castille Soapwindow squeegee (Amazon affiliate link) Keeping the kitchen clean in an eco-friendly way Early this year, I switched from liquid dish soap to a soap block that I use with a kitchen scrub brush. The soap block works nicely, and it doesn't come in a plastic jug like liquid dish soap.  The eco-friendly scrub brushes from NatureZway work perfectly with my zero waste dish soap. All the NatureZway brush handles consist of natural bamboo, and the bristles are Tampico Fiber. To clean my dishes, pots, and pans, I rub the brush on my soap block (which is vegan and cruelty-free) and scrub away!  NatureZway also has a bamboo sponge if you prefer to use one instead of a brush.  For tough stains on pots and pans, I make a paste with baking soda and soap. Allow it to sit for a while and typically cooked on stains will rub right off. Replacing Plastic Jugs in Cleaning Products For the dishwasher, I use Dropps as they were awarded the EPA Safer Choice Partner of the Year in 2017. I also use Fragrance Free Dropps or Tru Earth laundry strips for washing clothes, sheets, and towels. Both products are phosphate free and just as effective as what you buy in jugs, only more sustainable. The fragrance free versions are safe for those with allergies or multiple chemical sensitivities. These laundry products create less waste to ship than a heavier, diluted version of laundry detergent maximizing sustainability. This eliminates the plastic bottles, again, a big plus for the environment. Instead of a designated stain remover, I keep a list in the laundry area that explains how to get out a variety of stains. Rebecca Huff full 24:16 https://www.thatorganicmom.com/susana-stoica/ Wed, 18 Sep 2019 11:00:38 +0000 https://www.thatorganicmom.com/?p=15774 What is a TBI? CDC defines a traumatic brain injury (TBI) as a disruption in the normal function of the brain that can be caused by a bump, blow, or jolt to the head, or penetrating head injury. Everyone is at risk for a TBI, especially children and older adults. The severity of a TBI may range from “mild,” i.e., a brief change in mental status or consciousness to “severe,” i.e., an extended period of unconsciousness or amnesia after the injury. (1) Car, bike and motorcycle accidents, sports injuries, falls, etc. are among the ways people become brain injured. Football players are particularly at risk for TBI and Degenerative Brain Disease. A study showed that up to 87% of Former football players had degenerative brain disease. Players have a wide variety of symptoms such as dementia; 95% had cognitive symptoms, like issues with memory, executive function and attention. (2) A TBI can cause a wide range of functional short- or long-term changes affecting: Thinking (i.e., memory and reasoning) Sensation (i.e., sight and balance) Language (i.e., communication, expression, and understanding) Emotion (i.e., depression, anxiety, personality changes, aggression, acting out, and social inappropriateness).(3) People who have experienced a TBI may have difficulty with things they previously had been able to do. This is why Susana Stoica came up with a tasty solution. An exciting new five-part cookbook series for people who have had a traumatic brain injury People who have a traumatic brain injury (TBI) are no longer able to cook, even if they were proficient cooks before the trauma. That is what happened to the Susana Stoica, author of a new four-part cookbook series "Cooking after Brain Injury: Easy Cooking for Recovery." Susana had two TBIs on the same day and ended up not being able to make sense of cooking. With determination and patience, over a span of ten years, Susana was able to find a way to cook again. She then documented her new approach to cooking so she can share it with others fighting to recover from the impairments of brain trauma. As you will hear in this podcast episode, Susana has made each one of these recipes repeatedly and they have all been taste tested. Because of the nature of her cookbook. I believe it would be a perfect cookbook for those who struggle to understand the process of meal preparation. Beginners can benefit from these books as Susana has painstakingly included every detail, even down to what the ingredients look like! Every assisted living community should have a set of these cookbooks available for those who still cook but lack focus. Cooking after Brain Injury: Easy Cooking for Recovery: Book 1 The new way of cooking deals with the typical issues related to brain trauma: problems with concentration, sequencing, and with determining that dishes go together. This is the first book in a series of increasingly complex recipes. Cooking after Brain Injury: Easy Cooking for Recovery: Book 2 The second book in the “Cooking after Brain Injury: Easy Cooking for Recovery” series contains somewhat more difficult dishes, so the person with brain trauma can go one step further in improving his/her cognitive abilities. Like in the first book, the recipes are easy to follow and healthy. Some of the dishes can be used both as sides and, if desired, as vegetarian dishes. All the recipes are low in fat content, but they can be easily modified, if so desired for the Keto diet. Cooking after Brain Injury: Easy Cooking for Recovery: Book 3 The third book of recipes goes one step further in complexity, introducing pie making and baking a healthy version of meat pie that even gluten-sensitive people can safely eat. The dishes are inspired by a variety of cooking traditions. Cooking after Brain Injury: Easy Cooking for Recovery: Book 4 This fourth book in the series contains more advanced recipes than the previous three books. These should be attempted only after one is comfortable cooking the previous ones. As the intent of the series is to gradually enable the person to use the normal cooking approach, the shopping lists are only part of the book, instead of also being listed on a web site. Cooking After Brain Injury: Book 5 The last book in Susana's series has the most complicated recipes, but it still follows the same approach that enables those with brain trauma to cook, and by doing so, recover their cognitive abilities. The recipes are healthy and compatible with special diets. Following the series, one should be able by the end of this book to be quite a proficient cook, and most probably be able to sequence, remember things, and even cook multiple simple dishes on the same day. Check out some of the amazing recipes you can make with Susana's cookbooks. As always, you can watch this episode of A Healthy Bite on youtube: About Dr. Susana Stoica Dr. Susana Stoica was born with the gift of being able to detect irregularities/stresses in the human energy field and correct them. Over the years she used her medical intuition to help doctors find the root cause of chronic illnesses and used her inborn healing abilities to help the healing process. Dr. Stoica has a special ability to work with brain trauma, be it concussion, stroke, or other brain field irregularities like ALS and Asperger’s. Dr. Stoica was trained as an engineer and holds a Ph.D. in Computer Engineering with a thesis in building computers with circuits modeling the brain cell functionality. She spent her engineering career in developing high tech technologies, like expert systems, a technology that models the human thinking process. You can get three healthy ice cream recipes, tested on Susana's grand kids (they loved them!), by inputting your email on her website.  The recipes are written in an easy to follow format, so to get an idea of the type of content in the cookbooks. This is a video from a grandmother cooking from Susana's cookbooks for her grandkids. Sources 1 - https://www.cdc.gov/traumaticbraininjury/index.html 2 -https://time.com/4871597/degenerative-brain-disease-cte-football/ 3- https://www.cdc.gov/traumaticbraininjury/outcomes.html Rebecca Huff full 32:14 https://www.thatorganicmom.com/robin-moriarty/ Thu, 12 Sep 2019 11:00:05 +0000 https://www.thatorganicmom.com/?p=15835 We are giving away one copy of What Game Are You Playing There are two ways to enter the giveaway: Share what game you are playing or how you get gutsy, then tag me @thatorganicmom and the author on any social media @Robin Moriarty or @GutsyRobin or @RobinMoriartyGutsy and use the #getgutsy or #whatgameareyouplaying hashtag. Take Robin's quiz that I mentioned here and comment below that you took the quiz - feel free to share your score, but you don't have to. What game are you playing? I was hooked when I read the story you shared about your coworker saying that he wasn't winning. Your response caught my attention. When did you figure out that you were playing the "Spending the most amount of time in the coolest places" game? The older I get, the more I want to focus on the things that are important to me and what I am on the earth to do. You talk about this in your book, why do you think it's so important to play the game that is right for YOU as an individual? Say you meet someone who has been floating through life, not necessarily choosing a path, just going wherever life takes them, potholes and all, but feel unsatisfied with the way things are going. How would you encourage them to start achieving what matters most? I loved the way your friend stayed motivated while playing the "experience it all" game by sending her packages to her office. I did something similar when I used to have a long commute - I paired my driving time with learning Mandarin Chinese - a language I love. Studying made the commute less tiresome for me, but that wouldn't work for everyone. How do we figure out what game we are playing? You suggest throwing out the "timeline" - my therapist calls this measuring your life with someone else yardstick. I agree this is difficult to do, especially when paired with "focus on what brings you joy" - what's your advice to someone who might be playing the "I can barely pay my bills" game who doesn't have time to focus on the things that bring them joy. Or the person who was not born into a privileged position in life? How can someone like that achieve what matters most when they're just trying to survive? In your epilogue, you likened other people's expectations to putting on layers and layers of clothing. How close are you to your goal of wearing just flip-flops and a sundress, wandering down a beach carefree? If you prefer to watch, this podcast episode is also available with video on my Youtube Channel. Make sure you share this post with all the women in your life. Please take the time to rate and review A Healthy Bite so we can spread the word about healthy living! Rebecca Huff full 30:51 https://www.thatorganicmom.com/social-inclusion-david-essel/ Wed, 04 Sep 2019 09:48:47 +0000 https://www.thatorganicmom.com/?p=15741 I'm always inspired when I meet someone who is living a well-balanced, healthy lifestyle. If that person also happens to be a motivational speaker, well, BONUS! In this episode, you'll meet David Essel, best-selling author, and life coach. He is here to inspire change in the world and motivate you to be all you are meant to be. David recounts the story of a young man graduating from high school, who inspired him to write a book that will encourage children to love and accept others. Why? Because change starts from the top down. [Tweet "Change starts from the top down ~ @DavidEssel"] Change starts with you That means what we (parents, teachers, and leaders) need to know is that change in our country begins with change at home and in the classroom.  An effective approach for inclusion in the classroom climate is created when parents, teachers, and students work together for respect, kindness, compassion, and consideration toward one another.  How does David Essel suggest we accomplish this shift in society today? Listen in! What if every day was your best day ever? As mentioned in the podcast, each morning I ask Alexa to start my day. Alexa tells me "it's going to be the best day ever." Then Alexa reads the weather, how long my commute will be, what's on my calendar for the day, and plays a song to put some giddy-up in my get-along. Then Alexa plays David's One Minute Motivational Message. David's work in the world of motivation and inspiration is endorsed by individuals like celebrity Jenny Mccarthy, the late Wayne Dyer, Suze Ormond, Mark Victor Hansen, Kenny Loggins, and many more! Here's how you can program Alexa to keep you motivated with David's Message: Go to your Amazon account or open your Alexa AppIn the search window, type "Alexa Skills David Essel's Motivational Minute"Enable SkillSay "Alexa, play my news, David Essel's Motivational Minute" David has been working with people to help them release judgment and stereotypes against others for a long time. This book needs to be in the hands of teachers all across America: The Real-Life Adventures of Catherine "Cat" Calloway, The First The two predominant themes for David's children's book are related to: Our need to accept those who do not look or act as we do.To follow our dreams with the unique talents we have been given. David and I are discussing what we can do, as parents, to achieve our dream: A world where people have more compassion, acceptance, and love towards each other. https://www.youtube.com/watch?v=oy34u2baO6Q David's Courses You can find a plethora of useful information free on David's site in addition to his courses and coaching packages. David's Article How To Become An Independent, Powerful Woman: The Four Key Steps To Change is a life changer. In the podcast we discuss the four important keys mentioned in the article linked above. learn to say nopractice self-defenselearn to budget moneystop comparing yourself to other women Make sure to share this podcast, youtube video and post with all the women in your life! If you are a teacher or parent, make sure to grab a copy of David's book for your home or classroom. David came back and we did a second podcast episode here: David Essel Books, Courses and Programs The other book David mentions in the podcast Rockstar is available on Amazon. Find David at his websiteOn YoutubeTwitterFacebook About David Essel, Inspirational Speaker David Essel, M. S. O.M., is a number one best-selling author, counselor, master life coach, radio host, international speaker and minister whose mission is to positively affect 2 million people or more every day, in every area of life, regardless of their current circumstances. Celebrity Jenny McCarthy says “David Essel is the new leader of the positive thinking movement.” For many years David has covered a variety of topics to help Americans heal from codependency to addiction recovery. David has courses on weight loss and wellness. He is a top coach and faiths minister who helps with goal setting and improving mental health. David has helped thousands overcome emotional and sexual abuse, anxiety and deep depression. Procrastination doesn't stand a chance when clients employ his methods! David has had huge success in and shares his goal achievement system in his book Focus: Slay your Goals. Said to be The PROVEN guide to huge success, a powerful attitude, and profound love. He says "drop the law of attraction and slay your goals." David has been named Mr. Motivation and was dubbed the #1 Life Coach in the USA by Lifetime Television. He is all this and more. His personality is absolutely infectious. You can't be unhappy around David! You can listen to David Essel Alive past episodes here. Other books by David Essel His newest book went #1 bestseller in 3 months, a mystical romance novel set in the Hawaiian Islands called " Angel on a Surfboard", which offers the 6 keys to deep love. David’s work of 38 years is also highly endorsed by the late Wayne Dyer, “Chicken Soup for the Soul” author Mark Victor Hansen, as well as many other celebrities and radio and television networks from around the world. He also authored "Slow Down - The Fastest Way to Get Everything You Want" as well as "The Myth of Positive Thinking, The Reality of Success." He is verified through Psychology Today as one of the top Counselors and Life Coaches in the USA, and is verified through Marriage.com as one of the top relationship counselors and coaches in the world. David accepts new clients every week into his one on one programs from around the world at www.davidessel.com Save this post to your parenting, positive thinking, and inspirational Pinterest Boards! Rebecca Huff full 45:46 https://www.thatorganicmom.com/making-eco-friendly-choices/ Thu, 29 Aug 2019 09:48:35 +0000 https://www.thatorganicmom.com/?p=15661 Are electric vehicles actually eco-friendly My 13-year-old son brought up the subject as he is very aware of climate change and myths surrounding our efforts to be more environmentally friendly. After I recorded this podcast episode I began to wonder how much of an impact it would have to drive an electric vehicle. Electric Vehicles which were hitherto thought to be a viable and environment-friendly alternative to carbon-emitting vehicular fuels such as petrol and diesel, are actually equally hazardous to the environment, if not more. In fact, recent studies have corroborated the fact that EVs are considerably worse for the climate than diesel cars. ~ The Myth Around Electric Vehicles: Are They Really Eco-friendly? My point is, there are so many conflicting messages. What is the best thing to do when it comes to the environment? With many eco-friendly concepts, the problem lies not in people's willingness to change, but in not knowing which changes are most impactful. The bottom line for me was all about the lack of standardized charging plugs. I share my experience in this podcast. [Tweet "With many eco-friendly concepts, the problem lies not in people's willingness to change, but in not knowing which changes are most impactful."] Looking for electric car charging stations Depending on where you live this may or may not present a challenge. With an electric car, the most convenient way to charge it would be at home, overnight while you sleep. That could present a challenge if you live in a dorm, condo, or apartment. Unless there are charing stations in the parking area, you will need to charge the electric vehicle elsewhere. In Knoxville, if you live locally and can charge your electric car over night, no problem! The difficulty arises when charging at night is not a possibility. Another problem would be if you were driving an electric car from Nashville to Sevierville. You could run into some difficulty if you stopped by Knoxville to get a quick charge! It took a lot of time and extra driving to find a place to charge the electric vehicle. When I arrived at the first two locations, they had been removed. After more driving and searching I ran into other problems; the fast charge option was not working. What about people who do not live here and are just passing through? I would be so upset if I were stopping in Knoxville just to get charged. Many of the locations that show up on the map are no longer there or simply do not work. Screen shot showing many of the charging stations, some were no longer available Blink charging stations do not require a membership. "Anyone can charge at a public EV charger on the Blink Network. If you are not a Blink member, payment can be made using a Blink Guest Code" by going to their website. Blink.com When you do find a working charging station you still may not be able to charge.  "The spaces might be occupied — sometimes even by a non-EV owner who wasn’t paying attention to the signs" noted Ronald Montoya his article Can you own an electric vehicle with out a home charger? He concludes, "It is possible to own an EV without a home charger. But it depends on how much you drive daily and how comfortable you are with sticking to a routine of public charging." One article about the hesitation electric vehicles might cause potential buyers, shared an example of an electric vehicle driver. She experienced some difficulty when a situation arose requiring some charge planning. The driver was left asking herself  “Do I have enough power to get to day care, to the doctor, back to day care, and back to work and then home?” This is the scenario causing many people anxiety. In this scenario, "away from home, not knowing where a charging point might be introduces new uncertainties to driving." Avoiding plastic and single use products Leftovers and other bulk purchased foods or prepared vegetables can go in glass containers. Many people are concerned with the risk of breaking glass. It happens. In fact, one of the containers in the set below was broken when I received it. On the bright side, I cleaned it up and requested a replacement. Instead of one, I got an entirely new set. This product does come with some packaging to reduce the possibility of breakage. If you use cream in your coffee, like we do, you might be able to find it in a glass container. Not all communities accept carton recycling, plus glass is infinitely recyclable. For example, curb side pick up in the Knoxville area does not accept cartons at this time. From the KnoxvilleTNgov website: Do not include:Glass (must be taken to a drop-off center to be recycled), plastic bags/plastic film (all recyclables must be loose in cart- not bagged), food waste, styrofoam, chip bags/candy wrappers (nothing with a silver inner lining), waxy-coated materials (i.e., milk/juice cartons, ice cream cartons, etc.), plastic utensils, straws, aluminum foil and baking pans, batteries, ceramics, dishes, electronics, hazardous waste, plastic toys, cords/water hoses, light bulbs/holiday lights, medical waste, mirrors, trash, window glass, or yard waste. Check for carton recycling in your area at Recycle Cartons. "Cartons are made primarily of paper but also have a thin layer of polyethylene, or plastic. Shelf-stable cartons contain a layer of aluminum. As such, milk cartons should be recycled with plastic, metal, and glass containers. Ultimately, the cartons will be sorted separately at the recycling facility and disposed of properly." ~ How to Recycle Cartons Glass bottles can be returned for a deposit, or you can keep it and use it for your own purposes. The one below is labeled "heavy cream" and it was better than organic half-and-half. I used up all of my plastic razors years ago and switched over to this safety razor which I have used for two years with no problems. One challenge with this razor is that if you are flying, a safety razor cannot go in your carry-on luggage. It must go in a checked bag. Not always easy, especially if you prefer not to check luggage. Stop Wish-Cycling Right now I am in the process of making calls and asking questions to see about getting better signage on some of the city recycling center bins. Some of the bins have outdated signs that are confusing recyclers. The signs say plastic bags can go in with the plastic. (Update: After several phone calls the city has removed the sign stating that they accept plastic bags.) The updated website states plastic bags need to be taken back to the store for recycling. Plastic bags ARE recyclable but they clog the sorting machine. Some concerned citizen decided to help explain the situation. (photo below) Unfortunately, there are still some confusing signs: Clearly, we have a conflict of signs here. A quick look inside the bin and you will see that there are aluminum cans inside. We must drive several miles to a different location to recycle steel cans. Recycling metal cans properly isn't easy, but when you know the why behind step 3, you will want to do it right. Most steel cans will have a paper label, which does not need to be removed. The paper will be removed during the recycling process, and since it’s a low quality of paper, it won’t be worth your time to remove and recycle it with other paper.You should rinse your cans to remove any leftover food. This will prevent your recycling bin from smelling and reduce the risk of animals attacking your recycling.Completely remove the lid (also made of steel) and insert into the can, then pinch the top so it closes. This will also prevent birds or cats from getting their heads stuck in the cans. ~ Earth911 Get Others On Board with Recycling Rather than stand around at the trash can waiting to see what people are throwing away, try helpful signs. Shop now These are just a few of the many examples why being eco-friendly isn't always the easiest thing to do but it's worth us making the effort. What solutions do you have for making it easier to be environmentally friendly? Be an advocate for the planet, please share this post! Rebecca Huff full 30:23 https://www.thatorganicmom.com/lifestyle-that-results-in-more-energy/ Wed, 14 Feb 2018 11:34:00 +0000 https://www.thatorganicmom.com/?p=12035 Creating a lifestyle that results in more energy may mean you'll need to take a few things off your plate.  Don't worry, when you practice some of these suggestions, you'll find that you become more productive even though you are working less. Have you ever been trying to fall asleep but your mind keeps trying to write a list? Do you replay conversations you had yesterday over and over in your head? Maybe you find yourself worrying about an aspect of your parenting and whether you are doing it right or not? If this sounds like you, it might benefit you to work on getting out of your head! People who overthink things can become overwhelmed with self-doubt, fear, and concerns to the point of paranoia in some cases that just leave you feeling on edge non-stop. Here's an example, a young woman who was babysitting for a young couple with one child and one on the way. She babysat the toddler during the occasion while the mother was giving birth to the new baby. After the couple came home with the new baby, the sitter didn't hear from them for several days. She asked if I thought they were upset with her for some unknown reason. My response was, maybe they are focused on the new baby? Of course, not long after they were asking her to babysit again. She'd been overthinking things because she always wants to do her very best. She had started feeling paranoid that she'd unknowingly done something wrong. The time she'd spent overthinking was wasted time, lesson learned. Do you see how getting your thinking patterns back in order can create a lifestyle that results in more energy? First, stop the overwhelm I love schedules and routines, but I've had to learn to rule them and not let them rule me. In the past, I would get overwhelmed by my to-do list until I started asking myself what the worst outcome would be if I missed an item on my schedule. Acknowledging that the world would not come to an end if I had to reschedule an appointment helped me. It also helped me to be able to see something that needed to be done and know that I did have a scheduled time to take care of that. Believe it or not, that is the freedom that comes from following a specific cleaning routine. The knowledge that each task is in a rotation and while my windowsill might be dusty today, it's day will come. Second, give yourself room to breathe: Switch Off Your Smartphone When I tell people that I turn my phone completely off two hours before I go to bed, they're almost always surprised. Powering off the mobile isn't for everyone; for me it's self-care. This habit gives me some breathing space to have bonding time with my kids without the disruption and distraction of allowing everyone to have access to me 24/7. Doing this also gives my brain some essential and much-needed downtime. Realize that play, fun, and joy are helpful when it comes to getting out of your head and even for creating a lifestyle that results in more energy. I started scheduling in some fun and play that had no purpose other than just because I enjoyed it. Engaging in activities that absorb me to the point that I lose all sense of time. It's those things that we find so enjoyable that we lose awareness of the world around us, for you it may be playing the guitar or swimming or whatever. Enjoyable activities for creating a lifestyle that results in more energy include a wide variety of things. For some people it could be writing poetry, others may prefer knitting, or running!  Whatever your thing is, find it, engage in it, enjoy it. You will be surprised at how much calmer and more relaxed you will be overall, not just when you are enjoying your favorite activity. Third, stop multitasking to create lifestyle that results in more energy Multitasking means you are not fully concentrated on any of the tasks you are doing. When I started to see it that way I realized that I needed to be more mindful of what I am doing when I am doing it. I read a book a while back that suggested that we not focus on balance because not everything is equally important. The idea made sense to me. My natural inclination was always to give certain things more time and priority and that makes sense because tasks are simply more important than others. For example, if I wake up with only a certain amount of energy due to health challenges I'm facing, would it be best to use my energy equally divided between grocery shopping, scrubbing the kitchen, meeting with a friend, and my children? I don't think so! Relationships are more important than a clean kitchen, and I can delegate grocery shopping to instacart. So I'm going to give more priority, hence more time and energy, to my family than going to the supermarket. It takes practice but acknowledging that multi-tasking meant I was not concentrating on some of those tasks helped me to become more mindful. I recently shared a status on Facebook that suggested we focus on one task at a time. A friend commented that he was surprised to hear this coming from a woman. Well, that's because as women we certainly do try to multi-task! You may have heard the saying, if you're washing the dishes, wash the dishes. It means to give priority to the task you are doing. We hear a lot about mindfulness these days. Maybe that is because there are so many good things we are spreading ourselves a bit too thin. Try giving your full attention to the task you are doing at that moment and fully engage in the present. When you do this you will not be worrying about the past or the future; you'll be fully present in your life at that moment. It does take some practice, but I encourage you to do this. Increased productivity from focusing on one thing at a time I started using an extension on my browser called Pocket that has helped me focus. Instead of having dozens of tabs open, if I find an article I want to read I just add it to "pocket" with a few tags then go about my day. I only have one tab open, at the most two if I am referencing something in an article I am writing. The idea is to only work on one project at a time. Since I started practicing concentrated focus, my productivity level has increased tremendously. It's hard to believe, but I get more done than I used to when I worked on several projects at once. Learning to be mindful has helped me to be more clear headed. I've become more aware of the quality of my mindfulness; sometimes I'm calm and occasionally agitated. Being mindful helps me to work through my feelings because I am more aware of them. If you need to start from scratch learning mindfulness try just to stop and look around you, notice five things around you that you can see, five things you can hear, and five things you can feel, take five breaths slowly and deeply emptying your lungs fully with each exhale. Now recognize what's going through your mind. Just observe and accept, resist the urge to judge whether or not your feelings and thoughts are good or bad. Bring your thoughts away from comparisons and remind yourself that the past is behind you and now it exists only in your mind. It can help to picture the past as an old movie. Fourth, learn to restructure any negative recurring thoughts Negative thoughts really do burn up our energy unnecessarily. So, if you can tame them you'll instantly build a lifestyle that results in more energy. Negative thought: Everyone is more successful than I am. Restructure: What is my definition of success, why do I feel that other people are more successful than myself. What are my strengths? What can / do I do that makes me feel successful? Restructuring negative thoughts can help you to stop ruminating over expectations and start focusing on opportunities. Implement these four strategies and watch your energy levels soar! Also, listen in to the podcasts Eat for Energy and Exercise for Energy! Rebecca Huff full 14:25 https://www.thatorganicmom.com/exercise-for-energy/ Wed, 07 Feb 2018 21:00:00 +0000 https://www.thatorganicmom.com/?p=12391 So, you're looking to gain more energy. How about exercise for energy? I know it sounds counterintuitive, but it is true that exercise can create energy. Don't get me wrong; if you do it too much or in the wrong way, it can undoubtedly drain your energy. So don't overdo it either. There are many ways to Exercise for energy. But I have found the best way is to do something that you genuinely enjoy. Why is there such a misconception that exercise has to happen in a gym or that it has to be grueling? Do what you love, and you'll stick with it longer. If that's tennis or walking with a friend, or swimming, dancing, whatever, just move your body and get your heart rate up. Don't overanalyze this thing. The Fred Hutchinson cancer research center proved that restorative yoga helps maintain or lose weight and reduces stress. Experts say Yoga can reduce binge eating, maybe because it helps to reduce stress. One yoga per week can create more energy, confidence, boosts energy overall. But if you hate yoga, don't do it! This year I took on a three-month ballroom dancing course. Even though the class was under an hour; it was an excellent workout for me. I love dancing, so it didn't feel like a workout until the next day when my legs were sore! Another way I have exercised in the past is martial arts. I enjoy Kung Fu and Tai Chi, kickboxing and stuff like that. My daughter goes to Taekwondo almost every day. Why? She enjoys it; as a result, she's lean, active, and energetic! Kids just automatically exercise for enjoyment, so where do we lose that? When do we stop getting our exercise in ways that we love and start seeing it as one more chore on our to-do list? A friend of the family lifts weights and genuinely enjoys going to the gym. If he has to miss a workout, he is seriously bummed. Not because he's not making progress, but because he enjoys the process. This mindset of forcing yourself to workout is a severe drain on your energy! So the best way to exercise for energy is by moving your body doing something you love. Maybe you don't know what that is yet. If that is you, I encourage you to start trying different physical activities until you find what you want to do. Make it your goal this week to create a list of activities that you think you might enjoy. Choose a couple to try and just get started. If you find you don't like a particular exercise, cross it off your list and try something new. Get out of your comfort zone. You'll gain more energy by doing an activity you enjoy than the one you do reluctantly. PS - If you're looking to create energy, check out the podcast Eating for Energy as well. Rebecca Huff full 8:53 https://www.thatorganicmom.com/episode-18-eating-energy/ Wed, 31 Jan 2018 20:59:00 +0000 https://www.thatorganicmom.com/?p=12063 What are the nutritional principles you should follow if you are eating for energy? Seems simple enough, right? Just fill your diet with healthy foods! Unfortunately, it's not that simple. Ironically when we are tired, that is when we reach for the junk food. Avoid sugar if you are Eating for Energy Sugary foods and processed foods are simply not good for creating energy long-term. Eating too much sugar can even make you look more tired. Research shows that too much sugar breaks down collagen and accelerates aging. Having good fats in our body is very important. Fats help make us feel full and satisfied allowing us to use energy more efficiently. Also, Low-fat diets can make pain worse for those who have to think about pain management. What about Coffee when you are Eating for Energy? Caffeine! Coffee early in the day, meaning before noon and also limited to about two cups a day can have a positive impact on our energy levels as well as prevention of dementia. Drinking caffeine before noon is beneficial but after midday, it will affect your sleep. Three servings of caffeine per day may reduce the risk of Alzheimers and dementia. Coffee drinkers are less likely to die early than non-drinkers and help recover your energy faster after exercise. Stick to coffee and tea for caffeine though, energy drinks with the combination of caffeine and taurine can cause your heart to speed up and have abnormal contractions. MRI research proves this doesn't happen with coffee. It's the combination of taurine and caffeine Sleep and Eating for Energy Losing sleep can be a drain on energy, and it can have a cumulative effect. Tart cherry juice is good for chronic insomnia, participants of one study were able to get 1.5 hours more sleep with Montmorency tart cherries. They also can help treat chronic pain. A bedtime snack that contains tryptophan can help you sleep. When not to eat when you are Eating for Energy It's a good idea to time your meals. Stacking meals can help with weight loss and energy. If you use intermittent fasting, try it both ways starting with a hearty breakfast and then tapering off towards the end of the day then fasting after a light dinner until breakfast the following morning. So fasting for 12-15 hours, with a window for eating 9-12 hours. Then reverse it and try the opposite, skip breakfast and eat a hearty dinner to see which makes you feel better. Most people feel best with a light dinner. Keeping cell phone plugged in constantly can wear down your battery, and it's the same with our body, eating all day gives you less energy than if you practice intermittent fasting. Research shows that mice eating the same high-calorie high-fat food within an 8 hour period maintained their weight or lose weight, while those that ate the seam high-calorie high-fat foods spread out every two hours throughout an entire day gained weight. So shut down the kitchen after dinner (hopefully around 7 pm), and you'll find yourself with more energy. Night owls eat about 250 calories more per day than others, with most of those calories consumed after 8 pm. Health psychology research shows that when you think a particular food is healthy your body requires fewer calories to process it, levels of ghrelin are influenced by what we believe. If you feel like eating ice cream,  go ahead - but don't feel guilty, tell yourself that you are choosing to indulge and enjoy it. The guilt causes stress and contributes to weight gain. Do you want the taste or do you want to be nurtured? Maybe you want crunchy foods because you need an outlet for your frustration or stress? Does eating to nurture and energize you or are you continually fixated on food? If you are always thinking about food, spending all your energy obsessing over food, then you are wasting your energy? That's why I remove the decision-making process about certain foods. I talked about this in my New Years podcast. What are you doing? Be mindful of it. If you're washing the dishes, wash the dishes! Apply this principle to your food. Don't' multitask while eating. Business lunches are such a bad idea. Eating in front of the tv is also a bad idea. Food can be one of the true pleasures of life so don't spoil it by not being mindful. If you're going to eat a treat, actually enjoy it. But implement this rule, stop eating it when you're full. Have you ever started to eat a meal and thought this doesn't taste as good as I thought it was going to... but you eat it all anyways? Don't confuse stuffed with full! Practice eating until only 3/4 full, as the long-lived Japanese peoples do; it's called Hari Hachi Bu. That's fun to say, right? It takes your brain 20 minutes to process the fact that you've eaten, so give it a chance to catch up! Don't forget to share this podcast and Pin it to your favorite health board! Sources: https://www.thrillist.com/news/nation/new-studies-suggests-coffee-drinkers-are-less-likely-to-die-early   Rebecca Huff full 15:10 https://www.thatorganicmom.com/realistic_tips_new_year/ Sat, 06 Jan 2018 13:30:43 +0000 https://www.thatorganicmom.com/?p=11626 Can you believe that some statistics say that “New Years Resolutions” are ditched less than three weeks into the new year? Wow. I do think though resolutions, in general, are outdated. I mean, what IS a resolution? It’s merely the decision to do or not to do a particular thing. You just resolve to do or not to do. Seems simple enough. The big problem with new years goals and resolutions is the fact that most people set them based on what they think they SHOULD be doing (make a mental note here of that word should) and not necessarily what they WANT to be doing. Okay? Let that sink in. Want is your motivation. Should is your downfall. So, maybe work on eliminating that word “should” from your vocabulary! Why do we think we SHOULD get a beach body? Well, because everywhere we look advertisers are telling us that should be our goal for summer! Hello? The word "should" actually undermines our ability to DO what is important to us. "Should" steals our follow through. Past-tense should’s are even worse. "I should have eaten better yesterday," ugh what a guilt trip you’re giving yourself. Try using the words "could" or "would like to" instead: "I could have eaten better yesterday." See how much better that sounds! Don’t think I have this figured out guys, I’m still working on it, but I’m just giving you a healthy bite to think on. So swap your shoulds for coulds and woulds. goals vs. resolutions... read the full text version in How to Make the Most of the New Year. Find books, tools, foods, and more help a healthy lifestyle on the TOM Recommendations page or shop ThatOrganicMom on Amazon. Hover over the little chat box to read my notes on each product.  Click here to get new podcasts delivered to your inbox! Go pin this post! Rebecca Huff full 13:48 https://www.thatorganicmom.com/happy-hubby-homemaker/ Fri, 10 Nov 2017 13:30:51 +0000 https://www.thatorganicmom.com/?p=10679 What's it like for a dad to stay at home, shop for groceries, and have dinner on the table when his spouse comes home? Does he carpool? What's it like when he's the only Dad in the crowd? In this interview, we hear from a SAHD (Stay At Home Dad) who is making it work so his wife can pursue her career in nursing and be the breadwinner for the family. While looking for a few images for this podcast, I ran across one of Josh with Taylor Swift and asked him if I could use it in this post. His answer, "If there is a picture that encapulates my old life contrasted with my new...lol. I've gone from hanging with Taylor Swift to hanging with a Swiffer." [Tweet ""I've gone from hanging with Taylor Swift to hanging with a Swiffer.""] The Happy Hubby Homemaker Josh is a Media Professional with a degree in Communications and has more than two decades experience in the field. He describes himself as a husband and dad first. He says after those two roles, he's also an amateur home chef, football fan, xbox gamer, Sci-Fi and Superhero geek. Josh has been a TV host and news anchor, a radio personality, talent coach and voiceover artist.  He has narrated audible books, educational courses, and lots more. Josh has the capability to bring a words to life with his voiceover talents whether in animated projects or video games! This Stay At Home Dad also has a blog where you can read more about his various undertakings such as the Diet that deters type 2 diabetes. Josh writes about some of the successes and pitfalls in being step-parents, a blended family, and individuals with diverse and often painful pasts. He also expounds on his transition from successful radio personality to automotive professional and digital marketer. The Happy Hubby Homemaker writes about starting his own business and working out of the home. He and his wife make this work so that he can be there for his family. Josh writes, My wife wanted to focus on her dream of becoming a nurse practitioner.  We decided that I would be a work-from-home husband/dad while she worked full time and went to school.  Along with my own business, graduate school, and the responsibilities of being the “househusband”, I added the role of juggler as I balance everyone’s schedules.  I am a personal chef, masseuse, chauffeur, errand runner, shopper, appointment setter, records keeper…the list goes on and on. What does the wife of the Happy Hubby Homemaker say? Oh, and after you listen to this podcast you might be wondering how his wife feels about her happy hubby homemaker. Well, I've asked Chrissy if she would mind me sharing a recent Facebook post she wrote. What to say about Josh Brandon... he's my everything. He loves me in a way that I have never been loved before and I wish I could have met him sooner so I could love him longer. Right now, as I embark on my last two weeks of the 1st semester of NP school, he probably doesn't feel very loved. Lol. Josh found me at a time in my life when I was very broken and he loved me anyway. I had been in a very bad relationship and I was pretty hardened towards all men, really. Josh decided to break down that wall and continues to do so sometimes daily. It's not always easy between us and that's mostly me, but to be unconditionally loved is pretty overwhelming sometimes. I have never met anyone with as much grace and patience as my husband. I admire this so much about him. He's taken my family in as his own. Loves my daughter as though she is his own. All us girls living here with him are all pretty spoiled rotten by Josh. He cooks for us, babies us, rubs our feet, snuggles all of us...he gives 110% every day. Josh captivates my heart daily with giving and kindness. I couldn't help but stand there and admire him last night as we were standing in the Dollar Tree (of all places) and he was swapping recipes with this older lady. You could tell it absolutely made her day. Josh carries with him an essence to make anyone he talks to feel like the most important person in the world. I'm the luckiest woman because he makes me feel that way every single day even when he's mad at me. I love you so much Josh and these words are not enough. You deserve the moon for all you do. Thank you for loving me in such a way that it allows to me blossom as well. You are my confidant and my best friend. #OohBabyImTheLuckyOne #CantSmileWithoutYou You can get to know Josh better by visiting his website at Josh Brandon Media. Rebecca Huff full 56:07 https://www.thatorganicmom.com/using-a-bidet/ Wed, 29 Mar 2017 10:33:22 +0000 https://www.thatorganicmom.com/?post_type=podcast&p=6858 Using a bidet is much more hygienic that using dry toilet paper. If you are using the adult wipes keep in mind no matter what it says on the side of the package, they should not be flushed. Yes, a wipe can be flushed, but what you don’t see is the problems they cause down the line, literally and figuratively. Rebecca Huff full 12:18 https://www.thatorganicmom.com/kids-in-kitchen/ Wed, 22 Mar 2017 10:35:31 +0000 https://www.thatorganicmom.com/?post_type=podcast&p=6815 Children deserve to be taught how to enjoy various foods and to know where they come from! So why not teach them to nourish themselves with an appreciation for the abundance of foods available to them Rebecca Huff full 10:36 https://www.thatorganicmom.com/kitchen-work/ Wed, 22 Feb 2017 11:00:50 +0000 https://www.thatorganicmom.com/?post_type=podcast&p=6610 Want to eat healthily but really don't enjoy being in the kitchen? Try a few changes to make your kitchen work for you! Rebecca Huff full 8:51 https://www.thatorganicmom.com/stocking-a-healthy-kitchen-episode-a-healthy-bite/ Wed, 08 Feb 2017 10:17:00 +0000 https://www.thatorganicmom.com/?post_type=podcast&p=6523 Today's podcast goes along with the Healthy Kitchen Challenge that kicked off February first. Find more instructions for gearing up to healthify your kitchen here. Creating a toolbox (healthy foods) to create health is the ultimate goal for our Healthy Kitchen Challenge. I have put together a Makeover Guide for those who want to get fanatical with the Healthy Kitchen Challenge which you can download for FREE. The link is at the bottom of this post. Listen to this podcast on iTunes. What is a podcast and how do I listen? A podcast is a free downloadable audio show that enables you to listen and learn while you’re on the go.  To subscribe to my podcast for free, you’ll need an app to listen to the show from. For iPhone/iPad/iPod listeners – Grab your phone or device and go to the iTunes store and search “A Healthy Bite.”  This will help you to download the free Podcasts App (produced by Apple) and then subscribe to the show from within that app.  Every time I create a new episode, you’ll get it downloaded right on your iDevice. For Android listeners – Download the Stitcher Radio app (free) and search for “A Healthy Bite.”   For podcast enthusiasts – If you already listen to podcasts and have a podcatcher that you prefer, the feed you’ll need to add is https://www.thatorganicmom.com/feed/podcast For those who don’t have a mobile device – You can always listen to the show by clicking the audio file at the top of this page.  Or go to: https://www.thatorganicmom.com/podcast Also, it would mean a lot to me if you could leave a review for A Healthy Bite on iTunes! Some upcoming shows include: Making your kitchen work for youTips for fighting inflammationSending your child to school with a bodyguardEating for EnergyExercising for EnergySleep like you mean itClean like your life depends on it Rebecca Huff full 15:18 https://www.thatorganicmom.com/raising-healthy-kids/ Wed, 01 Feb 2017 11:00:53 +0000 https://www.thatorganicmom.com/?post_type=podcast&p=6510 It's the little things that have a cumulative impact on our children’s health. After raising six children I have learned that some little tweaks to lifestyle can make a huge difference! Expect the unexpectedSleep in the dark limit screen time at night Let them play in the dirtBorn to RunToxin overloadA little change in your child's bathAvoid labeling your childUsing food bridgesBe your kids' role modelMake the most of meal-timeStop being a short-order cookChoose smart snacksMake food funCreate food that tastes goodBe patientBring back soup and salad Listen to this podcast on iTunes. What is a podcast and how do I listen? A podcast is a free downloadable audio show that enables you to listen and learn while you’re on the go.  To subscribe to my podcast for free, you’ll need an app from which to listen to the show. For iPhone/iPad/iPod listeners – Grab your phone or device and go to the iTunes store and search “A Healthy Bite.”  This will help you to download the free Podcasts App (produced by Apple) and then subscribe to the show from within that app.  Every time I create a new episode, you’ll get it downloaded right on your iDevice. Android listeners – Download the Stitcher Radio app (free) and search for “A Healthy Bite.” Podcast enthusiasts – If you already listen to podcasts and have a podcatcher that you prefer, the feed you’ll need to add is https://www.thatorganicmom.com/feed/podcast Don’t have a mobile device – You can always listen to the show by clicking the audio file at the top of this page.  Or go to https://www.thatorganicmom.com/podcast Also, it would mean a lot to me if you could leave a review for A Healthy Bite on iTunes! Rebecca Huff full 25:09 https://www.thatorganicmom.com/12-steps-to-a-healthy-living-step-one-kick-the-soda-habit/ Tue, 06 Jan 2015 01:39:21 +0000 https://www.thatorganicmom.com/?p=36 Are you still drinking colas? Is soda your go to caffeine drink for that afternoon pick-me-up? The folks that know say Americans consume 11 pounds of sugar per person, annually, just from drinking Coca-Cola alone, and in case you were wondering, “that's an average of 399 servings of Coke products every year, for every American, which is a bit less than the typical 56 gallons of soda the average American drinks annually.”  Whatever you do, please do not trade one bad habit for another. Diet soda is worse for your health than even sugar is! Help Quitting the Soda Habit How To Kick The Habit Write down your reasons for quitting; lose weight, be healthier, save money, whatever your reason is, write it down, post it on your fridge, in your car, at your desk, anywhere you will see it….Get a friend to kick the habit with you, accountability helpsDrink more water than you thought you ever could! This will help keep cravings away and flood your cells with hydration, making you feel better.Drink Green Tea or herbal teas, unsweetened of course, or sweetened with Stevia or a small amount of honeyDrink Fruit Infused Water, same great water, more flavor! I love this fruit infusing water bottle!Go cold-turkey. This is my way of giving up something, I'm so all-or-nothing… If you aren’t as passionate about giving up your soft-drink habit, then try weaning yourself off by drinking one less per day until you can completely quitTake a plastic baggie and put 17 teaspoons of sugar in it. Tape this to an empty bottle of soda to remind yourself of the amount of sugar you consume in one 20 ounce sodaWhat motivates you?  Is it seeing your success? Motivate yourself by putting your “soda money” in a piggy bank or jar, when you fill it up treat yourself to some reward!Instead of drinking a soda, try carbonated water, it's great! Pellegrino and Perrier are both carbonated mineral water that will give your mouth that fizzy feeling without the sugar. You can even buy Perrier by the case at Costco, it is often on sale!If you absolutely must have a soda, try to cheat clean and cheat smart by drinking something like Virgil's Zero Root Beer, sweetened with Stevia. Virgil's even makes a Dr. Pepper substitute called Dr. BetterEven better than that there is a Kombucha (fermented health drink) flavor Root Beer, Ginger, and Doctor that are very good for you and taste similar to soda. Try looking for those at your local health food store. The brand is Live.Try drinking some stevia-sweetened homemade lemonade.Start juicing. Not only will you feel amazing with all that natural energy, but you'll also BE healthier! My favorite juice book is The Juicing Bible.Create a new ritual. If you used to drink a soda every afternoon, try taking a walk instead, or drinking hot water with a drop of peppermint oil.Get more help from my Quit Soda Guide Drink more water than you thought you ever could! Drinking filtered water from a big berkey gravity-fed water filter ensures that your water is safe to drink. You will feel less hungry and have a higher metabolic rate if you drink water 20 to 30 minutes before a meal. Your digestive system can process your meal more quickly thanks to an accelerated metabolism, which also speeds up the rate at which nutrients are distributed throughout the body. The above factors encourage healthy eating and weight reduction. This will help keep cravings away and flood your cells with hydration, making you feel better.  Have you given up drinking soda? If not do you want to? If so, how did you do it? I'd love to hear more about it. Rebecca Huff full 10:44