The Holistic Root

Help For PMS

2012-02-10T12:55:00.000-08:00

More than sixty five percent of women suffer symptoms of premenstrual syndrome, or PMS. The symptoms can range from mood swings to cramps, bloating, headaches, problems sleeping, back pain and so many others. According to Dr. Christiane Northrup “everything from unbalanced nutrition to unresolved relationships can disrupt hormonal milieu.” PMS should not be ignored, as it’s a gentle reminder that you need to address some issues which can turn into a loud bang once you reach peri-menopause then menopause. First and foremost talk to your OBGYN about your symptoms to get a proper diagnosis. If you are interested in going the holistic route below take this article to your doctor for discussion.

Let’s start with some things that may contribute to PMS……like dairy, caffeine, alcohol, sugar, refined carbohydrates and stress. So much is written about the importance of a proper diet, and it cannot be emphasized enough. What we put into our bodies affects our emotional and physical health. Try eliminating dairy, caffeine, alcohol, refined carbohydrates (white flour, rice, sweeteners, white pasta) and sugar for 60 days and see how you feel. Whatever you are eating please try, as much as possible, to buy organic to avoid hormones and pesticides.

Supplements: Take a good multivitamin/mineral supplement for women. Companies that make high quality supplements like New Chapter, Mega Foods and BlueBonnet have excellent multi’s. Magnesium and a B-complex are also very important. Both are great for mood and anxiety. Make sure you are getting enough Omega 3 fatty acids in your diet via nuts, seeds and cold water fish such as salmon (wild caught Alaskan), sardines and greens such as kale, swiss chard, okra and spinach. If you don’t eat any of these foods get a good fish oil or flax seed supplement.

Herbs: Wild yam and chasteberry/vitex help to balance the hormones; (work with an herbalist for proper dosage). Dandelion or milk thistle are great for detoxing the liver and act as a diuretic.

Homeopathy: Studies have shown that homeopathy is effective for PMS. What is great about homeopathy is that it doesn’t interfere with any prescription meds you are taking. Boiron and Hyland are two brands.

Exercise: All you have to do is walk everyday but make it a brisk walk for about 30 minutes. Yoga and Tai Chi are extremely beneficial as they will also help relax and calm you. Meditation is part of yoga and will help keep you centered and balanced emotionally.

Body work: Try reflexology. The therapist will massage pressure points that will relieve PMS.
Toxic relationships: This is a tough one. Take time to assess who you surround yourself with. It may take that awareness to realize who is bringing you down. Difficult relationships affect your body, mind and spirit. It may be that a conversation with someone is all you need - or you may just need to move on…(your health and well-being need to come first).

You can also talk to your doctor about natural bioidentical progesterone cream and soy supplements.

Keep in mind that your thoughts are so powerful. I was lucky to have a mother who never talked about having a period or menopause negatively. She once said to me, “Maria, if a woman didn't get her period there wouldn't be any creation of life on the planet.” I never suffered from PMS and my menopause transition has been very smooth. Studies show that young girls who are taught to respect their cycles have little or no PMS. So if you have daughters try not to refer to their monthly cycle as “the curse.” All our thoughts pave the way for the direction our life takes so be mindful of what you are thinking and saying both to yourself and others.

Lastly, woman take on so much. We are the nurturers, the caregivers, mothers, partners, great friends and we give so much of ourselves. We don’t even realize how depleted emotionally or physically we can become. Be kind to yourself…go for a massage, take a day just to do things that fulfill and nourish your soul. Most importantly, never feel guilty about needing to rest and re-charge yourself…you are worth it!

Peace,
Maria

The Pros and Cons of Competition

2012-01-30T10:44:00.000-08:00

Very early in life we are taught that competition is good and makes you strive to achieve and fulfill your greatest potential. It sounds great but what is absent from that theory is that sometimes getting wrapped up in competing never allows you to get to know yourself. If you are always consumed with doing better than someone else how can you discover your own goals and dreams?

It seems that there is so much emphasis on winning that society puts on you, and having more than everyone else is somehow analogous to success. Whether it is more success, more money, or more material possessions, even the race to look younger has become a competition. Teenagers are joining the millions of adults getting injected with Botox and Restylane. Nowhere is this more evident than television. You can't turn on the TV without seeing both adults and children competing against one another. It would be fine if it wasn’t filled with such anger and determination to win at any cost. The message is clearly that winning is everything when in fact there is so much to learn from not winning, mainly humility, and that the reality is that we all can’t win all the time - and it’s ok. The desire to always be number one brings stress and frustration. What about being a good sport and being happy for the winner?

As someone who loves to cook I always liked the food channel. However, recently the same has happened there. Cupcake wars? Must we have a war on cupcakes? What have they ever done to us except be delicious? There are other shows similar in nature on the food network where people run around with a gladiator mentality over a chicken dish! Then there are the shows that pin children against one another in competition. What is sad is that the parents are fully engaged in it as well exhibiting child like behavior. The over-the-top effect may be shock value for TV but the message is extremely disturbing. Clearly competition is present in life and can build character if it is handled in a way that is fair and sends a message that it’s ok not to always come out on top. Perfection is a subjective illusion anyway, isn’t it? It’s all in our heads. It’s what we each deem as perfect. Why don’t we already feel perfect? Because perfect has been perceived as what others believe perfect to be, and we can never really live up to what others think that is. We should only be concerned with how we feel about our accomplishments or lack thereof. Trying to achieve some false sense of perfection only sets us up for failure. There will always be someone in life who has more than you but who cares? Be yourself. We all have our own style and uniqueness which makes us interesting – and perfect! I doubt Mozart, Leonardo Da Vinci, Albert Einstein or Bob Dylan were concerned with being like everyone else, and they did ok for themselves.

If you find yourself on the treadmill of always trying to top yourself and others, try this…..take about ten minutes a day (twice a day would be even better), and find a place that is quiet to be all by yourself. You can even light some incense or a candle, close your eyes and just ask the question….Who am I and what do I want? If thoughts come into your head, just take a deep breath and ask the question again. Be still and meditate on that each day. Being still and quiet may bring up things that are uncomfortable at first to think about but pushing away those thoughts will just bring them up at a later time. Accumulating toxic emotions that do not get addressed can cause illness so stay with it even if it’s uncomfortable. Over time that feeling will fade. Consider it practicing a little self preservation. And over time you may start to realize who you are and what you want to achieve in life – your way – and in that lies the perfection of you.

Peace,
Maria

Eat Your Mushrooms!

2012-01-13T12:03:00.000-08:00

With the arrival of winter comes the return of cold and flu season. The best prevention is a strong immune system. Eating right, exercising, getting plenty of rest and practicing stress reduction are the best medicines. However you may need a little extra help to boost your immune system and fight off the seasons ills. For that I have one word....”MUSHROOMS!” Mushrooms are immune boosting, antiviral, anti-inflammatory, help lower cholesterol, control blood pressure, protect the liver, may inhibit the growth of tumors and have anticancer properties. And let’s not forget they are delicious (especially mushroom soup…recipe below!).

Following are the mushrooms you should be consuming whenever you can, raw or cooked. They pack a bounty of health benefits and may even ward off that cold and/or flu this season. If you can spend the money to buy organic it’s worth it. Places like Costco now carry them dried which make them much cheaper with a longer shelf life. You can also buy all of these in capsule and/or powdered form as supplements. You will notice on my list below the regular white button mushroom is missing; (note that the white, portobello and crimini are the same species). They contain natural carcinogens which are not present in the list below. If you do eat them never eat them raw. Cooking helps to break down the toxins.

Maitake – I listed Maitake first because they are my favorites. It is a Japanese mushroom that looks like a mini pine cone. It has anticancer and antiviral properties and boosts immunity. It can also help control high blood pressure and blood sugar levels. These can be harder to find than shitake however Whole Foods and Trader Joe’s carry them.

Shitake – Easier to find, possibly even in your local supermarket are shitake mushrooms. They are a hearty, meaty mushroom and great to put in the food processor to make mushroom burgers. They are known to absorb cholesterol, are antiviral and have anticancer properties. The stems can be tough but I usually throw those in the food processor and add in salad dressings, sauces, burgers, soups and stews.

Cordyceps – One that you probably are not too familiar with, Cordyceps are used to restore health and as a tonic and restorative. In traditional Chinese medicine tonics are known to boost and restore health on a physical and mental level. They are great for energy and endurance.

Enoki – These mushrooms are the most interesting looking. They have long white thin stems and little balls at the top of each stem. A nice light flavor makes them a good addition to salads and soups however only a few minutes are needed for cooking so throw them in a few minutes prior to the soup being done. Studies show the enoki has significant anticancer and immune-enhancing effects.

Reishi – I was sick a few times last winter and then started taking a supplement of reishi mushroom and astragalus and I was healthy the rest of the season. Reishi is great for the immune system but it is not a mushroom you cook with, it is strictly a medicinal mushroom. Well known for its anti-inflammatory properties it also can inhibit the growth of some malignant tumors. In addition, it reduces allergic responsiveness, and protects the liver.

ABM - Another mushroom you may not have heard about is the ABM (Agaricus Blazei Murill) mushroom. This mushroom is getting more and more attention. Research has shown that people in the Atlantic Rainforest region in southeastern Brazil that have a daily diet of ABM mushrooms have unusually low incidences of chronic illnesses, such as heart disease, diabetes and cancer. Other studies performed over the last 25 years have shown the ABM to stimulate the immune system and promote natural mechanisms to battle infectious diseases and cancers. Since they are hard to find here in America you can get them in capsule formula.

So the moral of this story is to eat up those mushrooms!

Here is a recipe for mushroom soup that will warm you up in the winter months and boost your immune system at the same time!

4 ounces of shitake mushrooms
4 ounces of maitake mushrooms
1/8 inch slice of ginger chopped
2 tablespoons shallots
1 large clove of garlic
1 teaspoon sea salt
¼ teaspoon pepper
3 tablespoons toasted sesame oil
1 tablespoon chopped fresh rosemary
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
*2 tablespoons organic shoyu sauce
32 ounce box of mushroom broth (you can use chicken or vegetable if you can’t find mushroom)
Salt/pepper to taste

Add all the mushrooms, shallots, ginger slice and garlic clove in a food processor and puree. Add two tablespoons of sesame oil in a large pot on medium heat. Add the mushroom mixture to the oil and cook on low heat. After about 5 minutes add the broth, salt, pepper and rosemary. Cook on low for about 20 minutes. Then add the cilantro, parsley and shoyu. Once the soup is turned off and cools put it in a blender to puree all the ingredients into a creamy soup. You can add salt and pepper depending on how salty and spicy you like it.

*Shoyu means soy sauce in Japanese. It is made of soybeans, roasted wheat and sea salt. It is a higher quality soy sauce. I always buy it organic. Eden Shoyu is one of the highest rated and purest form of soy sauce. If you are allergic to gluten you can use Tamari. It is also made from soy beans and salt but without the wheat.

Stay healthy,
Maria

Going Hybrid..My Two Cents About Climate Change

2011-11-14T13:32:00.000-08:00

Unfortunately climate change has become a "take sides" political debate. When this happens all reason goes out the window and scientific facts about global warming (and cooling) get skewed. This is sad since no one will deny that the weather is changing and not for the better. Mother Nature seems very angry with us (as she should be). That being said my husband and I just bought our first Hybrid. It feels so good to think that we are doing something to help the environment until America goes solar and wind! For those of you that have thought about buying a hybrid even if you don’t believe in climate change...how about getting 50 miles to the gallon and only filling your tank once every two weeks!

It always puzzled me as to why Americans are so defensive about this topic. All we are being asked to do is conserve and be mindful of resources. Then it dawned on me. I think this strikes a nerve since we have been sold a bill of goods that "bigger means successful” and "more is better" and everyone drank the kool-aid. However the result of that mentality was millions of Americans in debt and facing foreclosing and people are being forced to change. Maybe "less is more", "love and be thankful for what you have" and "respect nature" will become the new American slogans. Remember if insects disappeared from the earth the planet would cease to exist but if human beings disappeared the planet would flourish so we need nature. In addition, why has wanting to conserve become the enemy? What is so wrong with conserving energy, changing some lightbulbs, recycling and being less wasteful? Even if each one of us stopped using the paper cups at work for coffee and brought our own mugs (something I just started doing since I realized how wasteful I was being). If we want our children and future generations to live better than us it should mean cleaner air, food that isn't contaminated with pesticides, greener safer homes without toxins, and places left where you can still ski and ice skate in the winter....sounds like a better world to me!

Peace,
Maria

Dealing with Depression

2011-11-04T10:21:00.000-07:00

Many consider the holiday season a joyful time of year, however, if you are one of the almost 15 million Americans who suffer from depression this time of year can be particularly difficult. The days are shorter and darker and the holidays can be very challenging for those who are alone, have lost loved ones or do not have very positive memories of the holidays. If it’s only the time of year that gets you down you may have Seasonal Affective Disorder (SAD) but not chronic depression. If you have SAD you can check my blog for an extensive discussion on ways to manage it. Everyone occasionally feels down or sad. These feelings are usually situational and don’t last more than a few days. Depression is chronic and interferes with your daily life and relationships. Below are some of the signs to be aware of:

Persistent sad, anxious, or "empty" feelings
Feelings of hopelessness or pessimism
Feelings of guilt, worthlessness, or helplessness
Irritability, restlessness
Frequent thoughts of death, dying or suicide
Crying spells for no apparent reason
Loss of interest in activities or hobbies once pleasurable
Fatigue and decreased energy
Difficulty concentrating, remembering details, and making decisions
Insomnia or excessive sleeping
Overeating, or appetite loss

Theories regarding treatment are as plentiful as the number of prescriptions given for depression. As one size doesn’t fit all, treatment will vary from one person to another. I was listening to a radio show recently and heard a Harvard PhD say that "there is no such thing as a chemical imbalance, depression is all emotional”. The comment was so surprising to me, never having heard anyone say that before, that I imagine other doctors and mental health professionals will take issue with it. He went on to say that the drugs given for depression eventually stop working and the symptoms re-appear until you do the hard work that's needed to get to the root cause of your depression or problem. Having something or someone to blame for your depression, or any problem in life, makes it easy not to look at yourself and assume responsibility. While I think each person needs to do what works for them, my own belief system is more in line with what this doctor said. Owning your inner stuff is a hard pill to swallow. It may require making some uncomfortable life changes. You may realize you’re not happy in your marriage, with your job, or any variety of things that need to be addressed that you have been putting off. I doubt there is a human being on the planet that hasn't been in denial about something in their life at one time or another. Sometimes it’s easier to push it down and avoid having to deal with it. In the long run going through the pain is more beneficial then skirting around it. Women know that our hormones can wreak havoc at certain times of the month and especially as we enter menopause. However, many women, including myself, do not have any mood problems during the menopause transition. Dr Chris Northup says that menopause is the time that all the unresolved emotions in your life surface in a big way, and if you haven't dealt with them in the past they return at menopause in the form of depression, mood swings, weight gain and pain. Our bodies communicate with us until we listen…….

There are “cold spots” for depression around the globe. This means that a particular area has a very low rate of depression. The common thread appears to be lifestyle related. In Iceland where the winter months are mostly spent in continuous darkness the rate of depression is very low. It appears that there are a few reasons for this. The typical Icelandic diet consists of high levels of Omega 3 fatty acids. Scientists have discovered that a diet rich in omega 3’s results in less depression and lower incidences of other psychiatric problems such as anxiety, bipolar diseases, schizophrenia and antisocial behaviors. These fats are essential for the brain and nervous system. Icelanders eat a lot of omega-3 rich fish as well as antioxidant-rich vegetables and whole grains which have folate and other b vitamins. They exercise, but not at the gym. It's primarily by gardening or doing things they enjoy that require them to move. Americans are way too sedentary due to addiction to TV and computers. Don’t skip breakfast but eat the right breakfast…scrambled eggs, whole grain toast and cereal is ok, but make sure the cereal does not have any more than 5 grams of sugar. Fruit and yogurt, oatmeal, smoked salmon (a very good source of omega 3’s) and even whole grain pancakes are also ok. Eat more fruits and vegetables and think "rainbow," eating as many colors as you can. Drinking alcohol worsens depression so work on cutting that out of your life. Drinking 2-3 cups a day of black or green tea has been shown to have a positive effect on depression. Connecting to a community and reaching out to others will enhance your well-being even if you don’t have depression.

If you are already taking medication these are lifestyle changes that will help manage your depression. I would also try adding yoga and meditation, massage and some energy work such as reiki, charka balancing or vortex healing to clear emotional blockages in the body.

When you suffer from depression getting out of bed can be a struggle so doing the work is going to take a commitment, but it will be worth it. Take baby steps and do one thing a day to enhance your well-being.

Approximately twenty percent of people with depression do not get treated. While there are many who do not have health insurance others feel ashamed to admit they are depressed. Our cultural norm is to say everything is perfect, looks perfect and feels perfect when in fact it is so natural to have ups and downs...and what does perfect mean anyway? So if you have any of these symptoms seek treatment, and if you know of someone with depression reach out to them. There is new research all the time and there are many treatment options available. I have known people who said that being depressed was the start of the happiest time in their life because they made a commitment to self discovery, and I believe we all have that ability inside of us.

Be well and happy,

Maria

The Low-Down on High Blood Pressure

2011-10-18T13:50:00.000-07:00

It is estimated that more than one-third of adults in the U.S. have high blood pressure (hypertension). It is called the “silent killer” with good reason. Most people don’t even know they have it since it does not cause any symptoms.

Your blood pressure is determined by the force of the blood pushing against the walls of your arteries. Excessive pressure makes the heart work harder, increasing its demand for oxygen. If that force is high enough you will develop health problems including heart attacks, congestive heart failure, strokes, as well as damage to the kidneys and brain. Normal blood pressure is 120 to 129 over 80 to 84, and optimal blood pressure is less than 120 over 80. Treatment is normally pharmaceutical drugs. However, many alternative approaches are just as effective. Part of the problem is committing to lifestyle changes. We all know what we need to do to improve our health but implementing the changes can be difficult. You can certainly be on medication for the rest of your life and for many it may be necessary. However, even those of you on medication can adopt a healthy lifestyle. You will not only lower your blood pressure, you will feel better and lessen your risk of getting other diseases. If you want to make changes to manage your blood pressure without medication please consult your doctor. First I will list some suggestions so you can start taking baby steps to not be overwhelmed. Remember small steps turn into big victories.

Stop dieting - but do watch your weight. Maintaining a healthy weight requires a lifestyle change and losing even a few pounds can improve blood pressure.
Caffeine can contribute to high blood pressure so be mindful of your intake.
Alcohol can raise blood pressure so try to limit drinking.
Exercise. This doesn’t mean working out 2 hours a day at the gym. Start walking! Even 30 little minutes a day can lower blood pressure.
Studies have shown that meditation, yoga and breathing are extremely effective in lowering blood pressure. Give it a try!
Americans eat way too much salt. Part of the reason is the processed food everyone eats. The salt is what makes your want more of it. Instead, eat whole foods, fruits and vegetables, as well as nuts, seeds and beans. Instead of salt flavor your food with herbs such as oregano, garlic (known for lowering blood pressure), parsley, turmeric, ginger, and the list goes on. These are great replacements for salt and they have other health benefits as well.
Try to eat fish that provide omega-3 fatty acids such as wild Alaskan salmon and sardines. Omega-3’s are very good for the heart and reducing inflammation.
This is a hard one for many but try to quit smoking. In addition to raising blood pressure the health risks are endless.
If you are currently on medication talk to your doctor as to whether they can be increasing your blood pressure. Birth control pills, steroids and decongestants can also do this. Believe it or not there are also many “natural” products such as licorice and ginseng that may contribute to high blood pressure.
Talk to your doctor about calcium, magnesium, vitamin C and Co-Q10. Deficiency of calcium and magnesium can be a contributor. A mere 500mg a day of vitamin C has been shown to lower blood pressure. Co-Q10 especially improves heart function and blood pressure.
Listen to music you love.
Be loving and kind.
Watch funny movies or upbeat TV programs.
Talk to people who have adopted healthy lifestyles. It always helps to be around people who have the same goals.

Most importantly remember that if you have a high blood pressure you can be playing Russian roulette with your life. You need to make a choice before it’s too late. Like many diseases this is preventable and manageable. Next time you grab that extra coffee, cigarette or McDonalds burger take a step back and make a decision to respect your body. You want to be around for yourself and your loved ones for a long time.

Yours in health,
Maria

The Benefits of Cinnamon….and a Great Recipe for Acorn Squash!

2011-09-30T10:52:00.000-07:00

Cinnamon is one of my very favorite spices. Nothing can be better than the inviting warming smell of cinnamon around the holidays.

Research has found that there are many other reasons to celebrate cinnamon……..

A 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.
Cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with type 2 diabetes.
Cinnamon has shown an amazing ability to stop medication-resistant yeast infections.
In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.
Adding Cinnamon to food inhibits bacterial growth and food spoilage, making it a natural food preservative.
Smelling cinnamon boosts cognitive function and memory.
It is a great source of manganese, fiber, iron, and calcium.

Whew! Talk about a spice that packs a punch of health!

You can add a ½ teaspoon to your hot chocolate, oatmeal or any cookie recipe. It will even spice up chicken! Below one of my favorite fall recipes that will be featured in my next book. Acorn Squash is not only delicious but it is a real health food. It contains Vitamins A, C and B6. It is rich in phytonutrients, which helps the body get rid of toxins and may help prevent cancer and heart disease. You will also get a healthy dose of dietary fiber, beta carotene and potassium from this wonderful fall favorite!

Autumnal Acorn Squash

1 acorn squash
1 tablespoon of butter
1 tablespoon of coconut oil
1 tablespoon of agave syrup
1 teaspoon cinnamon
1/8 teaspoon clove
1/8 teaspoon fresh nutmeg
1/8 teaspoon allspice
2 tablespoons dried cranberries
2 tablespoons of unsweetened coconut

Pre-heat the oven to 325 degrees. Cut the squash in half and scoop out the seeds. Melt the butter and coconut oil then add the agave, cinnamon, clove, nutmeg and allspice. Place the squash flesh up in a baking dish and pour the mixture evenly on to both halves. Roast the squash for 45 minutes then take it out and add the cranberries and coconut and put back for another 5 minutes. Serve warm.

Enjoy!

Maria

Moving On........

2011-09-30T09:31:00.000-07:00

Hi all!
I am happy to be blogging again! My husband and I moved into our new home a few weeks ago. It was a long and stressful process since we needed to replace the oil tank of the home we were selling. I am sure some of you have experienced the paperwork, approvals and red tape if you live in New Jersey. It certainly tests your patience and tolerance. Moving day was a little sad. We lived in our home in Maplewood NJ for 11 wonderful happy years. We had wonderful neighbors who we will be lifetime friends and loved the town but it was time to move on. Change is good as it moves you to the next place you are supposed to be and keeps us growing and evolving as human beings. We left our house in the hands of a lovely couple with a sweet little boy and we hope they will be as happy there as we were. Moving from the home I was born in was a different experience and much harder. My parents had built that house and my grandparents lived with us. When we moved my father and both grandparents had already passed and on moving day I remember sitting in my empty bedroom on the floor as all those wonderful memories flashed through my head. After a good cry it was time to leave. The house belonged to someone else but my memories didn’t. They moved with me and I can access them anytime. As I had mentioned in a previous article a house doesn’t really belong to anyone…we all just pass through. So onward to the new journey…let the renovations begin!
Peace,
Maria

Acne: It’s Not Just For Kids Anymore

2011-08-05T11:31:00.000-07:00

An interesting read ( and not just because I was quoted). Judie Hurtado is a great writer who always addresses topics that we all deal with in daily life.

http://www.ownproducts.com/cms/guest-bloggers/acne-it%E2%80%99s-not-just-for-kids-anymore/

Can Yoga Help Children With ADHD?

2011-07-27T11:26:00.000-07:00

Yoga has been a part of my life for many years and I am always pontificating about its numerous physical, emotional and spiritual benefits. After wanting to become a yoga teacher for so long I finally did it earlier this year! One of my goals is to help children through yoga. Since ADHD is a term we hear so often I wanted to share some information on the benefits of integrating yoga into the daily life of a child with ADHD.

Attention-deficit/hyperactivity disorder (ADHD) is also known as “Hyperactivity,” or “Attention Deficit Disorder” (ADD). ADHD is a common condition that affects children and adolescents, while ADD is more common in adults. An estimated 2.5 million children between the ages of four and seven take some form of prescribed drug. While some children are helped with the drugs, such as Ritalin or amphetamines, the FDA concluded that some of these drugs have severe side effects - including thoughts of suicide. In addition, one-third of children do not respond to the drugs.

The exact cause seems to be a mystery although there are many theories. Certain factors that can increase risk are the mother’s use of alcohol, tobacco, or exposure to lead during her pregnancy. These factors alter the function in the part of the brain that controls impulse and attention. Another theory is that deficiencies in certain vitamins may also contribute.

Children with ADHD generally have problems paying attention or concentrating. They cannot seem to follow directions or focus, and are easily bored or frustrated with tasks. They also tend to move constantly and do not think before they act. Children naturally may possess some of these traits but in children with ADHA it occurs more often than usual and is more severe. To properly diagnose childhood ADHD, the child has to have shown six or more specific symptoms of inactivity and/or hyperactivity on a regular basis for more than six months in more than two settings. There is no single test for ADHD. Some of the signs to look for are:

A child in constant motion
A lot of squirming and fidgeting
Does not listen
Has difficulty playing quietly
Talks excessively
Interrupts or intrudes on others
Easily distracted
Does not finish tasks

There are other behaviors such as anxiety or depression which may appear as if it is ADHD but these may be separate disorders that affect a child’s brain function. Getting a proper diagnosis and getting educated is crucial to effectively diagnosing and treating the condition.

There is still a debate as to how many children are affected with ADHD. It depends on which organization does the study. The National Institute of Mental Health (NIMH) estimates that 3% to 5% of children have ADHD while other experts say ADHD may occur in 8% to 10% of school age children. It was not a term I heard at all as a child but it appears to be more common than once thought. The term used before ADHD and ADD were diagnosed was, “hyperactive,” but no one was ever treated for it. It was the lack of knowledge on the subject that resulted in it being dismissed as a “real condition.”

Since successful treatments are few and the best treatment available currently is medication, which has side effects, parents may be more open to try yoga. The long-term repercussions of the drugs are not fully known yet. Since yoga does not have any negative side affects only benefits there is no harm in trying it. There are numerous research studies that support regular yoga as a possibly treatment. A friend of mine has a daughter with ADHD and I asked her if she would consider taking her daughter to a yoga class. She responded with an overwhelming yes because of the limited treatment options available. Her daughter is on Ritalin and she isn't happy with it because she said it turns her daughter into a different child. I was told it makes her lethargic and sleepy, almost zombie-like. That being said, this is not everyone’s experience. Many are helped by medication as well.

The benefits to starting a child with ADHD on a yoga program are many. Research states that exploring new body postures and becoming familiar with them enhances brain function. This stimulates both left and right hemispheres of the brain. Yoga also helps an ADHD condition by creating a sense of order with poses that are repetitive and systematic. It improves coordination and physical well-being, which improves self-esteem. In addition, yoga is not competitive and children who get frustrated easily are better off minimizing their involvement or completely staying away from competitive sports. Any exercise or movement that brings together the mind and body sharpens the attention system of the brain. An example of this is martial arts programs. These are all very successful in helping children develop focus and concentration.

According to Pauline Jensen who co-authored the Journal of Attention Disorders, “Yoga can be a lifetime friend. It increases concentration, promotes mental and physical discipline, and induces confidence.” She conducted a study with 8-13 year old boys having them practice yoga once a week for five months and reported that they became less hyperactive. In 2006 a German study found that children that were receiving drug treatment for ADHA would benefit greatly by adding yoga to their day. Forward bends in particular are beneficial since they increase inhalation by lengthening and deepening the breath, which is important in developing concentration. Other studies show that school age boys who were on medication and practiced yoga regularly had improved attendance and behavior versus the boys that were on medication alone. They also did better than boys who did other forms of traditional exercise. Yoga can also help children who do not have ADHD but have behavioral problems.

In examining much of the research that is available it is safe to say that yoga is clearly beneficial as part of a treatment program which includes medication and cognitive behavior therapy. Since children with ADHD have problems with bringing the mind and body into balance, yoga is an excellent way to help them get more in touch with their bodies and also help their ability to focus. Each child should be evaluated on a case-by-case basis. Some parents and doctors even believe that yoga can lessen and eventually replace the child's dependence on prescription drugs altogether. Others feel that it should be a complement to medication and therapy. Since there are varying degrees of ADHD there isn’t a one size fits all “prescription,” however, almost all doctors agree that the addition of a daily yoga practice for a child with ADHD should be something that is incorporated into the treatment. I believe that yoga should be part of gym time in elementary, junior and high schools to bring a heightened sense of awareness to its benefits. With all the pressures and expectations on children today they can certainly benefit from yoga and all it has to offer. This can become a regular exercise routine that will get incorporated into their lives and something that will bring balance and health into their adult years.

Namaste,

Maria

My Experience on the Train Today

2011-06-14T09:55:00.000-07:00

I heard that my train was going to be delayed this morning due to some police action at a station before mine. When I arrived at the train station people were talking about what had happened to cause the delay . Someone apparently jumped in front of a train at 5:00am at the Short Hills NJ station. As I was feeling so sad about it I was standing next to a group of people chatting about it. What caught my attention was hearing the reasons that people were so upset over this and it wasn't just one person but a group in agreement. They were upset that it was going to make them late for work and they wondered why the person chose to jump during rush hour instead of a slower time (one person actually said "how inconsiderate") and just what an inconvenience it was to their day. Immediately I thought about what a lack of compassion this exhibits and wondered how we have become so desensitized. There was a woman in the group looking at me like she wanted to say something and she look embarrassed so instead I said something. I didn't want it to sound like a judgment because its not my place to judge anyone. They may have reasons behind their reactions that go deeper. So I proceeded to say exactly what I felt which was how sad it was that someone could be so distraught to make a decision to take their own life. She was silent and the others were close by and heard me and they became equally as silent. I also want to give people the benefit of the doubt since they may not have had the courage to say that they didn't agree with such an overwhelming response from others but compassion has a domino affect just like a lack of compassion. The Dali Lama said that " love and compassion are necessities, not luxuries. Without them humanity cannot survive." I don't think truer words have ever been spoken especially right now in these difficult times. It could be that some of those people are concerned about losing their job that they so desperately need and being late does not look good. However if your boss is going to be upset because you are late due to someone jumping in front of your train, it may be time for a new boss.

I send peace and compassion to the person today who felt this was the only way out and peace to his/her family as well as all the people who reacted to the situation.

Peace,
Maria

Vegetarian 101

2011-06-09T10:02:00.000-07:00

When I became a vegetarian about three years ago I did it for a few reasons. Knowing the way animals are treated and the process of how meat gets to your plate made me uncomfortable. In addition I have genetic high cholesterol and even though I eat healthy and exercise, it is harder to keep it under control because it’s genetic. Combine that with the impact on the environment, my slowing metabolism and menopause and for me it was a no brainer. Being a vegetarian is a very healthy lifestyle if you make good choices. All that being said, you can be an unhealthy vegetarian. The definition for vegetarianism is “a person who does not eat or does not believe in eating meat, fish or fowl but subsists on vegetables, fruits, nuts, grains, etc.” In addition, if you do not eat any food derived from animals, dairy as eggs or cheeses then you are considered a vegan. My diet is filled with what is mentioned above…fruits, grains, nuts, seeds and lots of vegetables. I also eat fish but chose it very carefully due to mercury levels and the problems with our oceans. However, you can still be a vegetarian if you eat lots of white bread and rice, cookies, cakes and diet soda. While you are not eating any meat you are also not getting the nutrients and minerals that you need to keep your immune system functionally optimally. Naturally it’s always better to get what you need from food first. Sometimes, regardless of our diets, we don’t get the daily amount of nutrients needed so it’s good to supplement. My recommendations below are the guidelines, as well as nutrients you may need to supplement with if you are a vegetarian or are transitioning to become one.

Protein – You can certainly get the 15-20% of calories you need each day from protein by eating vegetables, beans, lentils, nuts and seeds. An excellent source of protein is quinoa (pronounced “keen-wah”). It is a grain that your can find in most health food stores. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.

Fat – The word fat terrorizes most people. However, essential fatty acids are very important to prevent inflammation in the body. Flax, soybeans and walnuts are great sources, as well as fish such as wild Alaskan salmon and sardines. You can also take a good quality omega 3 supplement which is a good idea whether you are a vegetarian or not.

Vitamin D – We hear so much about Vitamin D these days. You can get what you need from the sun 15 minutes a day however there are many companies such as Bluebonnet and New Chapter that make very good quality supplements. It is great for the immune system and fighting off cancer.

B12 – B12 is important for metabolism, energy and brain function. Since it is only found in animal foods, you need to supplement or find foods such as cereal that it is added to.

Zinc – Zinc is essential for the immune system. It is found in nuts, seeds, whole grains and wild rice but most vegetarians do not get enough.

Iron – How often have you heard that you need to eat your spinach?…it’s true! Leafy green veggies have iron. You can also get it from fresh fruit, whole grains, nuts, seeds, tofu and beans. It is also essential for the red blood cells, immunity and energy.

I never judge anyone’s choice on whether they eat meat or not. While one person may benefit from being a carnivore, it may not suite someone else. There is vegan, raw, flexetarian, macrobiotic, pescetarian to name a few. I have known people who do not do well on vegetarian or vegan diets and feel that meat and poultry gives them more energy. A close friend of mine said that she was vegan for two years and was sick all the time. She started eating meat and felt much healthier. I also know others who became vegan or vegetarian that would never eat meat again because they feel so much better, have lost weight and lowered their cholesterol. Hence me theory on nutrition is different strokes for different folks.

If you do choose to eat meat be conscious and do your homework. You should know where the meat is coming from. Meat should be from organic grass fed animals that were humanely raised. It may cost more but it’s worth the price to your health. Animals are injected with dangerous antibiotics and hormones that over time can have serious negative affects on your health.

Bon Appetit!
Maria

The Chakra System

2011-04-26T10:30:00.000-07:00

I am sure many of you have heard people refer to the Chakra’s. They are very important in overall health as they give deeper meaning to the “dis-ease” in the body and are messages to help you discover what your problem is whether it is physical or emotional.

The word Chakra in Sanskrit (a beautiful ancient Hindu language) describes the Chakra system as wheels of light or energy centers. If any of them are blocked, illness (mental or physical) can occur so it’s important to keep the channels clear so energy can freely flow through them. Think of them like a clogged drain. The water flows and things run smoothly until the pipe gets clogged. Then nothing can flow, a backup occurs and the flow is disrupted. The chakras work the same way. There are seven main chakras and they all correspond to a different area of the body and they are all associated with specific emotional states. Each chakra has a color associated with it. Here is a brief description of what each chakra represents.

First Chakra – This is called your root or base chakra. The color is red. It is located at the base of the spine, and it deals with your survival, emotional and physical needs. It helps to keep you grounded. Feelings of safety, fear and trust are also associated with the first chakra. Organs associated with the First Chakra include muscles, bones, hips, spine, blood, and the immune system.

The Second Chakra – This is referred to as the sacral chakra. The color is orange, located below the navel and it represents your sexuality, creativity, finances, personal power, relationships, and pleasure. The organs associated with the second chakra include uterus, ovaries, vagina, cervix, large intestine, lower vertebrae, pelvis, appendix, and bladder. The search for pleasure, obsessive attachments to stuff, money and jealousy can drain the second chakra.

The Third Chakra represents the development of your personality, self-esteem, and ego. It is yellow. The organs associated with the third chakra include the area of your solar plexus: your abdomen, upper intestines, liver, gall bladder, stomach, kidney, pancreas, spleen, adrenal system, and middle spine.

The Fourth Chakra is located in your heart center and represents your intuition and love. It is green. The organs associated with the fourth chakra include the heart, lungs, blood vessels, shoulders, ribs, breasts, diaphragm, and upper esophagus. People who have heart attacks many times have a “broken heart.” Our lungs govern our breath and without breath we cannot survive. What is taking your breath away?

The Fifth Chakra, or the throat chakra. is blue and represents your faith and higher communication. Here is where you discover your inner truth and use your voice to convey it to the world. The organs associated with the fifth chakra include the thyroid, trachea, neck vertebrae, throat, mouth, teeth, and gums. If you say someone is a pain in your neck, the next time you have one, think about who it could be coming from.

The Sixth Chakra, which is referred to as the “third eye,” represents your intuition, intellect, visualization, imagination, and reasoning. The color is indigo and the organs associated with the sixth chakra include the brain, eyes, ears, nose, and pineal gland. When you have problems with your ears and eyes, think about what you don’t want to see or hear?

The Seventh Chakra is your connection to your spiritual self and the divine, where you allow spirituality to become a part of your physical life. The organs associated with the seventh chakra include any organ of your system and it is a rainbow of colors with purple being the dominant color.

So next time you are having problems in a certain area of your body, just observe and be aware and see if you can make a connection.

Peace & health,
Maria

Attachments & Change

2011-03-16T08:54:00.000-07:00

My husband and I recently made a decision to sell our house in Maplewood, NJ. I was telling a friend the news and something she said really made me think. She asked “are you sad to leave your house?” It was a great question and made me think about the attachments we have to our possessions. Thankfully we don’t have to leave our house as so many in these difficult times are facing. We’ve made a conscious decision to simplify and move to a different town that we have loved for a long time. We put a lot of love into our home and now someone else will take care of it and love it as we did. My husband read me an article once that a home has many occupants so no one ever really owns it. All those who have lived there prior and after also own it so I guess you could say we all just borrow it for a time. If you are faced with a difficult situation and have to vacate your home that may be something to remember. Even though it is not the best circumstance try to think about all the great memories and the ones that you will continue to create wherever you go. As the song goes “a house is not a home”. A house is a structure made from wood. A home is anyplace where your loved ones are that makes you feel peaceful and happy.

Buddha said that attachment to things brings great suffering. If you can’t let go and realize that change is inevitable in life you will feel distressed. Things are just that..things. I can’t tell you how I have loved giving away so much “stuff” and getting rid of furniture and anything that we don’t “need”. I have also given away some sentimental things since memories are in my heart and not in objects. I have never been one for knick knacks or collectibles so it is probably easier for me than most. It’s very sad to see people on TV that have problems with hoarding. If you know anyone like that try to encourage them to seek professional help as hoarding is a much deeper problem.

So am I sad to leave my house? The answer is “no because wherever my husband and three cats are is home. Home is in your heart so you can never really leave it”.

Peace,
Maria

A New Earth By Eckhart Tolle

2011-03-03T10:13:00.000-08:00

Clients and friends are always asking me to help them sort through the array of “self help” books. I am constantly reading so I thought I would start a book review once a month of some of my favorite books. Even though this book is not new I chose A New Earth because I think everyone can identify with some portion of this book and it is timeless.

A New Earth by Eckhart Tolle is one of my favorites and is so filled with wisdom that you have to re-read it because you simply can’t remember all the terrific points Tolle makes. I have tabbed so many pages so I can refer back to them. I believe that part of the popularity of it (in addition to having been heavily touted by Oprah) is that it comes at a very opportunist time. It is so relevant to what is going on in America and the world right now.

What I quickly realized is that everyone will interpret the book through their own personal lens (which Tolle also talks about). Your interpretation will vary depending on where you are in life. I would love to get thoughts and feedback from others who have read it because I think everyone will come away with a different view point.

A New Earth is a book about waking up and realizing who we are. Understanding the ego is a big part of understanding this book. Tolle talks about the shift from ego and how ego drives everything in our life. The simple definition of ego is “one’s image of oneself” or as Tolle describes it, “an illusory sense of self.” When our ego is inflated it causes greed, jealousy and inner turmoil. A few examples to understand ego better are: the name dropper, people who wear only designer labels and make sure you know it, materialistic people, always needing to consume, identifying themselves by their possessions, people who are condescending and criticize others, complainers and blamer’s, angry people, grudge holders, people who carry the past like a ball and chain and people who always need to be right. We all know someone (maybe even ourselves) who may exhibit something on this list. All these behaviors come from the ego. They make the ego feel superior and strengthen a person’s identity. Clearly it’s a false sense of identity and there is some deeper inner turmoil going on.

Many believe that a shift has already begun on the planet: turmoil that is happening all over the world due to the economy, people rebelling against their government, foreclosures, poverty, etc. All these issues affect the consciousness of humans. The way we are living now is simply not sustainable. Something needs to change. The other thing that Tolle talks about is called the “pain body” which is stored emotions that continue to accumulate. There are heavy pain bodies and lighter ones. Tolle feels that the heavier ones are the ones that seek a spiritual awakening more so because they are tortured souls and have so much inner pain. What makes the concept of the pain body even more difficult is that it’s not just about individual. It’s been suffered by humans throughout humanity by things like violence, slavery and war. The pain still lives in the psyche if humans. It makes sense when you look at different people and their emotions and the “stuff” they have going on and just can’t shake. I am sure we all know people who just attract drama and say they hate it yet are constantly surrounded by it. All the points mentioned before come from this pain body. It explains addiction, and the destructive behavior of so many people and why so many people are unhappy.

Healing the pain body is possible but it takes work. First, you have to recognize it just like an addiction; once you admit it, you are on the path to healing. The other point he mentions and this is a biggie…stay in the present moment and stay positive, because then that is what you give your pain body energy to feed on, and you are not thinking in the past. It has been said that thinking about the past causes depression and thinking about the future causes anxiety so stay present.

You will need to re-train your thoughts. This isn’t new. Great minds like Louise Hay and the late Leo Bascalia started talking about this 30 years ago. I also believe that you can read books to be enlightened and awakened until your last day but if you don’t apply them they are just fiction.

Tolle also says that becoming free of identification with your pain is important. Carolyn Myss refers to it as wound-ology. If you have ever spoken to someone and an uncomfortable topic comes up they refer to some trauma as to why they can’t move forward. For example, “I can’t find a mate because I was hurt in a relationship twenty five years ago” or “I can’t get a job because I had an abusive boss once and that ruined my confidence”. They are excuses as to why you can’t move forward and pulling out that wound keeps people at a distance and it prevents them from pressing for an answer.I will end my review with two quotes from the book that resonated with me.

“The only thing that can make you free is the present moment”

AND

“Through forgiveness we can learn to love and heal”

Peace,
Maria

The Power of Touch - Healing With Reiki

2011-02-15T09:09:00.000-08:00

My mother was a healer before healers were mainstream. She always believed in the power of touch to heal, including massaging the feet (now referred to as Reflexology), to promote healing in whatever organ in the body needed it. I am sure you had a mother or grandmother who would rub your back with alcohol when you had a fever or laid their hands on you when you were sick. It made you feel so loved and cared for and actually made you feel better. Your mother and grandmother were ahead of their time and, probably wouldn’t be surprised to learn that science is proving what they knew in their heart would heal your ills. It is referred to as Reiki. There are other forms of energy healing but I want to focus on Reiki since I am a Reiki practitioner and have experienced healing with patients using Reiki.

Many years ago before I trained to become a Reiki practitioner, I had never even heard of Reiki. I decided to go for acupuncture for an earache and tinnitus that I was experiencing. I had gone the conventional route but all the doctors wanted to do was give me steroids. When I told them I wasn’t comfortable taking them he proceeded to tell me I would go deaf if I didn’t take them. I took prednisone for 7 days and it totally threw me out of balance. It made me so hyper, and then so exhausted. It ruined my appetite and made me feel like my skin was crawling, not to mention it didn’t heal my earache. Needless to say that doctor was history. I then turned to acupuncture which helped me when I had a pinched nerve in my neck. I always loved eastern medicine and knew that conventional means weren’t working for me. The acupuncturist also turned out to be a Reiki Master. After my acupuncture treatment she gave me a Reiki treatment. As she had her hands over my ears they became really hot and the ringing stopped. I also felt such a wave of calm because if any of you have experienced tinnitus it’s very distracting, and feels like you have a mosquito in your ear all the time. I continued to go for sessions once per week for about 6 weeks. The tinnitus disappeared, never to return again. I believe the combination of Reiki and acupuncture helped me heal.

So what is Reiki? As you probably can guess, Reiki is a wonderful Japanese hand on healing technique. It is used to promote healing in a non-invasive way. It is the channeling of energy and is administered by laying your hands on the body or over a specific area that is in distress. The practitioner is not guiding Reiki. Reiki is just being channeled through the practitioner to the recipient. It was discovered by Dr. Mikao Usui in the early 1900’s. Dr. Usui had miraculous results healing patients with Reiki. The word Reiki comes from 2 Japanese words…rei and ki. Rei means spiritual or higher power consciousness and ki (which is the same as chi in Chinese or prana in Hindu) means life energy or universal life force. As long as something is alive, it has life energy flowing through it. If your life energy becomes depleted that is when you are vulnerable to getting sick. For example, if you have a clogged drain, you must clear it so the water can go down, flow smoothly and not back up. If you don’t, the drain clog gets worse and you have bigger problems. It’s the same with your energy that flows through your body. We have seven energy centers called Chakras that run in a straight line from the bottom of our spine to the top of our head. If any of them are blocked, illness (mental or physical) can occur. This is why it’s so important to keep the channels clear so Reiki energy can freely flow through them. So many things can deplete your life energy and cause energy blockages, especially during these difficult economic times. Stress is a part of life and always will be. It is your response to it that makes the difference. Reiki will help since it is both powerful and gentle. In addition to promoting healing where you need it, it can relax and calm you and reduce stress.

It’s great to try something new. With every new experience you learn something new whether it be about yourself, something or someone else. Never close your mind or judge something negatively before exploring the possibilities. Leave all possibilities room to blossom by being open to them.

Peace,
Maria

Why Women May Live Longer Than Men. Guys....Listen Up!

2011-02-09T06:55:00.000-08:00

A friend of mine sent me the article below and I wanted to share it. It just reaffirms the importance of social connections in our life. Enjoy!

The speaker (head of psychiatry at Stanford) said, among other things, that one of the best things that a man could do for his health is to be married to a woman, whereas for a woman, one of the best things she could do for her health was to nurture her relationships with her girlfriends.

At first everyone laughed, but he was serious.

Women connect with each other differently and provide support systems that help each other to deal with stress and difficult life experiences. Physically this quality “girlfriend time" helps us to create more serotonin - a neurotransmitter that helps combat depression and can create a general feeling of well being. Women share feelings whereas men often form relationships around activities. They rarely sit down with a buddy and talk about how they feel about certain things or how their personal lives are going. Jobs? Yes. Sports? Yes. Cars? Yes. Fishing, hunting, golf? Yes. But their feelings? Rarely.
Women do it all of the time. We share from our souls with our sisters/mothers, and evidently that is very good for our health. He said that spending time with a friend is just as important to our general health as jogging or working out at a gym.

There's a tendency to think that when we are "exercising" we are doing something good for our bodies, but when we are hanging out with friends, we are wasting our time and should be more productively engaged—not true. In fact, he said that failure to create and maintain quality personal relationships with other humans is as dangerous to our physical health as smoking!

So every time you hang out to schmooze with a gal pal, just pat yourself on the back and congratulate yourself for doing something good for your health! We are indeed very, very lucky. Sooooo let's toast to our friendship with our girlfriends. Evidently it's very good for our health."

Peace,
Maria

New Thoughts for the New Year

2010-12-17T12:42:00.000-08:00

I wanted to share some insight as we reflect at this special time of year and prepare to move into a new year. I believe we really learn something when it is presented to us over and over again. There are patterns I see when I deal with clients and everyone I help teaches me something I need to know. That being said, I think we all know that you can't change anyone. Change must come from within. It starts with a desire which is a great start but then the real work needs to begin. If you don't take steps to create whatever it is you want to manifest in your life, then it won't happen. In working with people I have noticed that you can give someone all the information to succeed but if they don't take it to the next level they are still at the starting point. Many of us post sayings and quotes on facebook and other social network outlets that we like and read books to enlighten us but if you don't apply the wisdom to your life it's just words. Much of life in America has become a bumper sticker or sound bite. Actions do speak louder than words so this is something to think about. As we approach a new year take some time for reflection. Take an objective look at yourself and ask yourself questions such as, do I practice what I preach? What do I need to change and what have I done to make those changes happen? Am I happy? If not, what would make me happy? Do I treat others with loving kindness and compassion? Is any of my behavior destructive and why do I behave that way? These are a good start. If you want to be reflective and ponder these questions then meditation or just sitting in silence every day is very helpful to achieve this. It helps clear your mind and gets you in touch with your soul.
Happy Holidays and Peace, Love & Fulfillment in the New Year!
Maria

Are you SAD? - Beat the Winter Blues

2010-11-09T13:58:00.000-08:00

So many people around the world suffer from seasonal affective disorder (SAD). It’s a form of depression that occurs in the fall and winter months. The cause really isn’t known however it seems that the insufficient exposure to the ultra-violet radiation contained in sunlight may be the cause. But its not limited to fall and winter. Some can feel this way whenever there is a rainy or gray day even in the spring and summer. The symptoms range from feeling depressed or melancholy, anxious, tired, or just a general lack of interest in doing anything. These symptoms can also be from other causes so best to consult your doctor if you start feeling this way. It’s also a good idea to get a complete blood test to check your vitamin D level.

I love the fall and winter and look at it as a time to enjoy being home more, cooking soups, winter squashes and baking. Enjoyable inside activities should be taking place such as reading, conversation, games, puzzles, etc The summer is so filled with activity that the winter is a time of “going inside” and reflecting on the year and what you would like to see develop in the future. Nothing better than an old movie on a Saturday afternoon when it’s cold and gray outside! However many people feel the opposite and the shorter days and absence of light make them dread the fall and winter. For those people the winter is a good time to take up a new hobby or class. Last winter I took a knitting class. It was so much fun. I met great people and made so many holiday gifts! You need to make sure you are having fun in life. Get together with friends. Buy some new music to listen to. Music therapy is very effective for any type of malaise. If things are not so great and you are out of work, try starting a group with others you know that are in the same situation. You can make a dish and meet at a different house each month to improve your resume and interviewing skills. Having support in any area of your life is important. It helps you to realize that your situation is not unique and it will feel less scary. What I find is that while many people know they need to take steps to do things, they don’t. Getting out of a rut requires work so sometimes you have to push yourself to get started.

There are many alternative ways to deal with SAD. I always suggest combining a variety of remedies and lifestyle changes. Taking a holistic view means looking at and working on the whole person. First, I recommend doing a diet check. Food affects our brain chemistry and our mood so it’s important to take stock to see if what you are eating is contributing to what you are feeling. You have heard this so many times but sugar is something to avoid as much as possible. After that rush it gives you, it depletes your serotonin levels soon after. Stay away from the white stuff such as bread, pasta and white rice and chose multigrain breads and pasta and other whole grains. Experiment with things like quinoa and barley and brown rice. In addition to the white stuff bringing you down it makes you gain weight and that will not lift your spirits!

Low levels of serotonin can cause SAD. Foods that raise serotonin levels are:

• Beans such as chickpea, lentil, kidney, black beans and split peas.
• Seeds such as pumpkin, sunflower, sesame and flax.
• Nuts such as almonds, walnuts, pecans, pistachios, cashews and peanuts or peanut butter.
• Root vegetables such as squash, beets, sweet potatoes and winter squashes,
• Also include leafy green vegetables such as kale and spinach that provide b vitamins which also help mood.

Supplements & Herbs that help:

B complex – a good b complex will include B6, B12 and folic acid. B vitamins support mood by assisting the brain in producing neurotransmitters (chemicals in the brain) called serotonin.

Omega 3 – Studies suggest that daily intake of omega 3 fatty aids may help prevent depression and anxiety. I like Omega Zen which is a vegetarian source of omega 3's as well as flax seed and hemp oil. There is much concern about getting omega 3’s from fish oil due to the high levels of mercury found in some fish which his why I recommend the other sources.

Multivitamin – a good multivitamin has various minerals such as magnesium which reduces anxiety and muscle tension and B vitamins mentioned above. Its good insurance!

Vitamin D – Like I said earlier, some research suggests that a vitamin D deficiency might be a cause of SAD and that supplementing might help. Since we get vitamin D naturally from the sun it makes sense that we are deficient during the fall and winter months. If you can get out each day when it’s sunny that would be helpful.

Other tips:

Exercise - Any type of exercise is beneficial to raise your serotonin levels. I especially like yoga as it is benefical for mood and relaxation. However try something new like belly or ballroom dancing, bowling or anything that you think would be fun!

Aromatherapy – One of my very favorite things to do is to make oils for people. In addition to my own experience in helping people with SAD or any type of depression or anxiety, studies have shown that citrus oils are uplifting and great for elevating mood. Try essential oil such as lemon, orange or lime. I love to mix them together by adding 5 drops of each to one ounce of massage oil such as jojoba, almond or plain olive oil. You can use it as body oil or just put some over your heart or on the inside of your wrists or bottom of your feet. You can also buy something called a diffuser and out a few drops of oil in and it will scent your room. Anyone who knows me knows that I never go anywhere without my lavender oil. It is great for many things but is terrific for elevating mood and also for calming. Make sure you are buying 100% essential oils.

Light therapy – Since lack of light is the issue with SAD. You can buy a light box to help replicate natural sunlight. The light form a light box mimics outdoor light which helps adjust daily sleep cycles. You can use the light box for 30 minutes or longer each morning, with bright light shining indirectly toward your eyes. Using a light therapy box may also help with other types of depression.

Lastly, try to change your mind set about this time of year. Instead of dreading it try to think of it as a time to experience new things. The winter solstice has been known as a rebirth for thousands of years and a time of celebration, so instead of dread, have gratitude for this beautiful time of the year. Gratitude is so important and we all have something to be grateful for. Just by saying thank you to the universe or whomever you pray to invites positive emotions into your life.

Happy winter solstice!

Peace,

Maria

Radio Show Interview

2010-11-06T07:57:00.000-07:00

For those of you that missed my interview for the My "The Holistic Root to Managing Anxiety" you can listen at:
http://www.blogtalkradio.com/rachel-lerner/2010/10/26/healthy-bits-and-bites-with-maria-tabone

Homeopathy Continued.....

2010-10-04T07:55:00.000-07:00

Here is a great link to make it easy to talk to a Homeopath online! Sue does consultations online and also has a lot of great information on her website. Check it out at:

http://www.sueanellohomeopathy.co.uk/

Understanding Homeopathy

2010-09-30T08:21:00.000-07:00

I am sure many of you have heard of homeopathy but may not know what it is and what it does so I am hoping to clear that up for you! This is an excerpt from my book "The Holistic Root to Managing Anxiety" however my book goes into a little more detail. Homeopathy is very helpful for anxiety but it can help so many other things as well.

Homeopathy is an extremely safe and effective form of medicine that triggers the body’s own healing mechanism. The main reason I am such an advocate is that Homeopathic medicines do not interact negatively with anything else you may be taking, whether it is conventional or alternative, and they do not have any side effects. Especially in our society where so many people are on prescription medications, it’s nice to have something that you can take and not worry about complications. The remedies are prescribed by symptoms rather than conditions, on the theory each person is different and each person’s illness will manifest differently.

It was developed over two hundred years ago by Samuel Hahnemann. According to Hahnemann’s, “Law of the Minimum Dose” the more diluted a remedy the more powerful its healing properties, therefore homeopathic remedies are given in a much diluted form. Homeopathy is based on the principle called, “The Law of Similars.” What that means is, “like cures like.” An example of the Law of Similars is putting the flu virus into the vaccine for the flu. In homeopathic medicine the patient is also treated as a whole person. Mind, body and spirit are taken into consideration when determining a remedy. We should remember that we possess such a powerful inner-capacity for healing, and Homeopathy works with our body’s inner genius.

One remedy that is helpful for generalized anxiety is a product by Boiron called, “Sedalia.” Put two tablets under your tongue to dissolve up to three times a day when you are feeling restless or anxious. Homeopathic medicine comes mostly in small white pellets that you place under your tongue. However certain remedies such as cough medicine come in a liquid form. They work almost immediately and won’t make you drowsy so they are great to have at work or in your handbag or briefcase for when you feel the anxiety coming on. Boiron also makes a stress kit that has what you need at different times of the day for stress and anxiety. Since homeopathy takes the whole person into consideration to determine a remedy I would always advise seeking the advice of a Homeopath. Homeopathy is great for children and pets as well.

Yours in health,

Maria

Love Your Fruit A Little Bit Longer!

2010-09-18T17:36:00.000-07:00

It has been said that necessity is the mother of invention. This will certainly support that theory. I wanted to share a great way to use fruit that may be “on its way out” so you don’t have to throw it out. This is especially great for those of you that shop at stores like Costco, BJ’s and Sam’s where you buy things in bulk . I only buy at a local farmers market or Whole Foods but my problem is that I buy only organic fruit and if you don’t eat it right away it goes bad. So last month I was overwhelmed with all the beautiful fruit colors and bought peaches, plums, figs, bananas and grapes. It’s only me and my husband so we would have had to eat fruit for every meal to consume it before it went bad and they were starting to get soft. So I thought for a minute (especially because organic anything is so expensive but also because it’s a shame to waste such beautiful food) and I took out my beloved food processor. I put all the fruit in the food processor with the skin on (minus pits), added my favorite spice which is cinnamon (you can add your favorite), a little orange juice, almond extract and about a half cup of soy milk then put it in a big bowl with a cover and put it in the freezer. A day later I had the most delicious fruit dessert. The soy milk and bananas makes it like ice cream but I don’t add much soy milk because the taste of all those other ingredients is delicious! In addition it’s low fat and healthy! You can do it with any fruit you like…great for the kids.
Another tip: I don’t know if you have ever done this but freeze your grapes! A day later you have little round ice pops and they are delicious!

Bon Appetit!
Maria

The Misery of Migraines

2010-08-22T15:55:00.000-07:00

Are you one of the thirty million Americans that suffer from Migraines? They can be debilitating and can come on at any moment. Why people get them still remains something of a mystery however there are many triggers including heredity, sleep deprivation, muscular tension, hormonal shifts or stress. Food sensitivity is also a big trigger mostly due to processed foods, aged cheese, chocolate, caffeine, canned foods, artificial sweeteners, MSG, red wine and beer. Certain odors or perfumes can also be a contributor. Knowing the source of your migraines will direct treatment. In addition not all migraines are the same. Symptoms range from nausea, vomiting, dizziness, sensitivity to sound and light, barometric pressure changes, seeing spots or flashes of light to numbness and tingling in the extremities. Generally people who get migraines fall into the Type A personality category…hyper, excitable, intense and usually are perfectionists. Researchers have found that in the brains of migraine sufferers the neurons are unstable and more likely to be affected.
If you chose to take “The Holistic Root” to managing your migraines, I have compiled some very effective treatment options. You may find that doing a combination of treatments works better. When you treat something in a holistic way you are taking the whole person into consideration so addressing mind, body and spirit will yield much better, longer lasting results.

Here are my recommendations:

Acupuncture is the traditional Chinese medical technique for unblocking chi (life energy or life force) by inserting needles at particular points on the body, called meridians. It is a great way to relieve inflammation and also clear the blocked energy that can cause disease. The results are felt even after the needles come out.

Chiropractic Adjustments - According to Dr. John D’Ambrosio of New Milford, NJ, “True chiropractic, delivered by a principled chiropractor does not treat anything, but what it does do is allow your nerve energy or life force to flow through the body uninhibited. When we are under stress - life being full of chemical, physical and emotional stress - the body can get overloaded. This results in aberrant nerve flow and patterning. Since every disease process known to man, from cancer, heart attacks, stroke, etc., needs to be patterned first within the nervous system before they can manifest physically, getting adjusted regularly can break up this faulty patterning. This will allow your body to prevent the diseases from ever occurring. Since your immune system is the end organ of your nervous system, you also end up with a stronger immune system as well. When your nervous system is functioning optimally, things like migraine headaches and other pains and symptoms can clear up, as the body will be able to heal itself. Only the chiropractic adjustment can free the nervous system and allow innate intelligence (the power that created the body and keeps it functioning and organized throughout the millions of processes that occur within you daily) to work unimpeded. Have I seen people in my office end up with relief from migraine headaches? Absolutely! Am I treating them for migraine headaches, or am I opening up the body so true healing can come from within? Without a doubt, I practice the latter”. I highlighted this line from Dr. D’Ambrosio because this can never be emphasized enough. Healing is an inside job.

Craniosacral Therapy is a gentle touch that uses slight movements and light pressure to adjust the flow of the cerebrospinal fluid so it flows more freely. This helps unblock energy by improving circulation, relieving tension and stimulating the immune system.

Detoxification - In Ayurveda which is India’s system of medicine, it is believed that digestion affects headaches, and migraines are a sign that the body’s elimination process isn’t working properly so detoxing the body is highly recommended.

Essential Oils
Peppermint - It’s cheap and great for migraines. You need to be careful not to get it in your eyes but you take some in your hands and rub it together and deep breathe it in. In addition, put a drop on each temple. You can also rub it on your head. Just a drop in your hands and again avoid the eyes. You can also mix it with an almond, sesame or an oil you may have around to dilute it.
Lavender - I recommend everyone having a bottle of lavender essential oil. It’s great for so many things but also good for headaches and tension.
M-Grain – This is an oil blend which is a bit pricier but has been known to be great for migraines. It is by a company called Young Living Oils (www.youngliving.com). It’s $52.50 and is a blend of oils (that are antispasmodic and anti-inflammatory), including, basil, marjoram, lavender, peppermint, roman chamomile and helichrysum. You can rub it anywhere you feel pain.
Make sure you buy 100% essential oils.

Herbs
Feverfew can reduce the incidence of Migraines by up to 70% by stopping inflammation that causes the blood vessels in the head to expand.
Butterbur in studies has shown to reduce the frequency of migraines. If you buy it chose the PA-free Butterbur. PA is a toxic compound known as pyrrolizidine allkoloids. There is also a product called Petadolex (www.migraineaid.com) which is PA-free Butterbur.Whenever you buy herbs make sure you buy organic herbs from a company that uses ethical practices. Also - if you are on any prescription meds don't take any herbs. You can try the homeopathic remedy below.

Homeopathy - As I mentioned, if you are on any prescription medication the one thing you can take without a problem is anything homeopathic. A company called Hyland's makes a Migraine Headache Relief formula.

Nutrition - Eat a lot of leafy green vegetables, nuts and seeds. They have magnesium which when you are deficient can cause migraines or make them worse

Stress Management – The mind/body connection is so important to wellness and healing. Practicing ways to achieve inner calm is so beneficial for our immune system and overall health.

Meditation is excellent for alleviating stress and practiced over time it can help change the way you think and react to situations which keeps you in a calmer place.

Bio Feedback is a technique that teaches you how to regulate your own nervous system which allows you to regulate the dilation of blood vessels that contributes to migraine headaches.

Hypnosis is a procedure in which the patient enters a deep state of relaxation so the therapist can enhance the patients own self healing mechanism with the use of positive suggestions and thoughts.

Supplements
Some studies suggest that people who suffer from migraines are low in nutrients such as coenzyme Q10, magnesium, vitamin B2 (riboflavin) and vitamin D so you may want to ask your doctor to check your levels.
Omega 3 fatty acids are good for inflammation and should be taken every day. For the omega 3 I like a product called Omega Zen. It’s a vegetarian omega 3, not from fish oil. It comes right from the plant source and is free from heavy metals and toxins that may also contaminate fish.
I always recommend taking the mind/body approach since many issues in life are emotional and stress related. One of the first things to ask yourself is, “what is triggering this migraine?” Is there a message in your migraines? Are you living your life’s purpose? Are your relationships healthy? Is there an emotional pain in your life that you haven’t dealt with? Remember that when you avoid dealing with emotional pain in your life it will knock until you open that door to see what’s behind it. Drugs will work but they won’t deal with the root cause of the migraines. Keep in mind that when you start any new treatment or regiment, give it about six to eight weeks to see results. Some results may be immediate but changes in regiments and habits, especially changing the way you think, takes time but I assure you it is well worth it!

Yours in health,
Maria

My Sister, My Buddha

2010-07-13T19:50:00.000-07:00

My sister Chrissy is six years older than me. She was born deaf. My mother had the German measles while pregnant. Having a child with a disability in the 1950’s was very different than today. People only saw her disability not her ability. They didn’t see her soul, her emotions and the fact that beyond her silent world is a whole person just like the rest of us. I believe now that it was the lack of awareness and compassion which led people to be cruel to someone who was different. She experienced isolation from things that many of us take for granted such as a friend to have lunch with at school, someone to take you to the prom and trips with friends. As I was doing yoga in my backyard one day listening to nature I realized that my sister will never be able to hear the beautiful sounds of birds chirping, wind through the trees, Mozart, Miles Davis or the sound of her own voice.

However, she was and is lucky to have a loving family. She is very bright and creatively talented. Her life is simple. She loves to paint, loves crafts, scrapbooking and decorates cakes like a professional. She speaks well although does not use sign language. She has always been an excellent lip reader. At 53 years old she lives alone and struggles financially. Life still isn’t easy for her yet with all that she has been through she experiences a lot of happiness through the small pleaures and victories.

I write about her because I have learned more about life and practicing gratitude from her (unbeknownst to her) than any self help guru or scholar I have listened to or read over the years. Enlightenment can come from anyone and many times places we don’t expect. I didn’t realize this until I got older. I too had my moments of not seeing the person beyond the deafness. My journey has led to me a place of greater compassion and of realizing that you can never judge a book by its cover. One of my father’s favorite quotes was “you can never judge a man until you have walked a mile in his moccasins” and now it has become one of mine. We live in a culture that promotes perfection. Everyone is so concerned about external appearances, consumption, material possessions and it has caused them to live beyond their means. Call it God, Buddha, Allah or whoever you worship trying to teach us something or the universe re-booting itself but one thing I have noticed during these difficult economic times is that people are re-evaluating their lives. All the “keeping up with the joneses” has achieved nothing except put people in debt. What a dichotomy to see mansions that are being foreclosed and luxury cars being repossessed. It’s all a big facade. Maybe the American dream should have more to do with everyone being able to live in harmony with one another, being healthy, being happy and I don’t mean material happiness…there is no such thing. True happiness comes from within. Fulfillment in life comes from serving others and having a purpose. If we all had compassion for one another and saw ourselves when we looked at other people, there wouldn’t be any wars or greed because we would be too busy helping one another. When you can feel compassion for someone you can’t have anger towards them…even if they take your parking space or cut in front of you at the supermarket. I have been asked by people if I would feel compassion towards someone that committed a violent act against someone I loved. I said that it would be a process and something I would have to work towards. It would not be easy but the alternative is to live in your own personal prison of hatred. Those hateful feelings are normal but have no benefit in healing. You will only destroy yourself and not the person who inflicted the pain. I know it is easier said than done but true healing comes from forgiveness.

The Dali Lama said that we cause our own suffering with our mind. Our desires can cause suffering but we have the ability to change that by changing how we think. There is a lot of suffering in the world right now and I believe it has a purpose if we choose to learn from it. From suffering comes enlightenment and from sadness comes happiness. Ying and yang need each other for balance. Change and pain in life are inevitable but suffering is optional. My sister has taught me the real beauty in life lies in compassion towards others, simplicity and that our imperfections make us unique so we must look at others and see the beauty in them. That is where true enlightenment comes from.

PS – the paintings you see are all works of my sister!

Peace,

Maria

A Better Brownie

2010-07-01T17:48:00.000-07:00

No one will ever know that the main ingredient in these delicious brownies is beets. They are much better for children than store bought. Just don’t tell them about the beets and they will love them! Beets are a good source of folate and a source of Vitamin C and potassium. They provide Vitamins A and C, calcium and iron, and add fiber to the diet. For the sweetener instead of sugar, I use xylitol. Xylitol is a substance found in the fibers of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms. It is a product that appears in animal metabolism, and so is perfectly safe. It is known to help support the immune system, and to help reduce the effects of aging. Xylitol can replace sugar in most of its uses, including in baking and as a natural sweetener and you use the same amount as you would regular sugar. It is also used extensively in chewing gum as a sweetener that does not cause dental cavities due the acid caused by bacterial attack on the sugar. You can also safely use it if you are a diabetic.

2 large cooked beets or one 14 ounce can of beets rinsed and drained. I don’t like using canned beets but they are ok in a pinch. Some stores also sell beets peeled and cooked in packets or in the salad bar. You just need one cup once they are pureed.
¼ cup of unsalted butter melted (I use grass fed butter)
¾ cup of xylitol. You can use 3/4 cup of cane sugar if you dont have xylitol. If you like them a little sweeter, up the suger to one cup.
1 teaspoon vanilla extract
2 large organic eggs
½ cup all purpose flour
¼ cup plus 2 tablespoons unsweetened cocoa powder
1 tablespoon instant espresso powder
½ cup mini dark chocolate or carob chips

Preheat the oven to 350. Coat a 9 inch square baking dish with cooking spray. Puree the beets in the food processor until you have one cup. Set aside. Whisk flour, cocoa powder and espresso powder in a separate bowl and set aside. Use a mixer to blend together the butter and sugar until smooth. Add vanilla, then eggs one at a time. Stir in the beets. Fold in the flour mixture until combined. Stir in the chocolate or carob chips and pour into prepared pan. Bake for 30 minutes or until toothpick inserted into the center comes out clean and cut into squares.

Enjoy and Have a Happy, Healthy & Safe July 4th!

Peace,
Maria

Flower Power!

2010-05-19T12:46:00.000-07:00

I just love Bach Flower Essences! I am sure you have seen them in many health food stores but are unsure how to use them and what they do. They are diluted extracts of various types of flowers. Flower petals are infused in water and the energy of the flower transfers to the water. How cool is that? Safe and effective, they are derived from non-toxic flowering plants and trees and may even be used with infants, the elderly and animals with no side effects. Not pharmaceutical, they do not chemically interact like herbs. They are used to help cope with emotional issues. The Bach Original Flower Remedies were developed by a Homeopath and Bacteriologist in the 1920’s named Dr. Edward Bach. He believed that disease is stress related. Dr. Bach was not happy with the establishment’s way of treating the patient. He felt they only dealt with the disease and not the person or their emotional state so he developed flower remedies to treat the variety of emotional problems and restore balance which interferes with the equilibrium of the being as a whole. They are liquid tinctures in small bottles with a dropper. You just use the dropper to put drops under your tongue. Each bottle will list how many drops and how frequently you should take it. There are 38 remedies for 38 negative emotional states. If you experience more than one of these emotions you can mix the remedies together to make a personal remedy or you can go to the Bach website http://www.nelsonsnaturalworld.com/en-us/us/our-brands/bachoriginalflowerremedies/ which has a “remedy chooser” that can help you find the remedy you need.

Bach makes a blend called Rescue Remedy. I love Rescue Remedy! No one should leave home without it. It is a blend of five of the thirty eight remedies and is great for those moments of stress. It works immediately and calms you instantly. You can even use it on your animals.

Yours in health,
Maria

The Season of Sneezing!

2010-04-23T08:55:00.000-07:00

It’s that time of year again….the breathtaking array of beautiful colors, everything looks so green and vibrant except you’re not feeling so vibrant! The sneezing, wheezing, coughing, itchy and watery eyes can really make springtime a drag. In addition, many of the medications to alleviate symptoms end up making you feel drowsy and lousy. But there is good news! Many alternative treatments have great results with allergies without the side effects. As I have said before, always check with your doctor before taking anything.

Quercetin – This is a plant-based chemical that is part of a group of phytochemicals known as flavonoids. It is often responsible for giving plants, flowers, fruits and vegetables their color such as apples and red onions. It works as a powerful antihistamine. However you must take it for a few weeks to feel the benefits.

Butterbur – This herb also works to block histamine and as with Quercetin it takes a few weeks of steady use to feel the benefits.

Stinging Nettles – This herb is great for grass allergies and hay fever. It helps to reduce the allergies inflammatory response. Caution – some people are allergic to nettle so stop taking it if you have a reaction.

Bromelain – This digestive enzyme is derived from pineapples and may help to “dissolve” the foreign proteins (Antigens) that are responsible for many allergies. It also helps with inflammation, sinusitis and difficult breathing due to allergies.

Vitamin C – It is a great antioxidant but Vitamin C also can reduce blood histamine levels by up to 40 %.

All this being said, Source Naturals is a company that makes a product called Aller-Response. It contains many of the ingredients that I discussed above in one capsule. It inhibits the release of histamines and boosts the immune system which enables the body to do the healing.

Essential oil of Eucalyptus and Peppermint - Both eucalyptus and peppermint are great for opening up the sinus passages and helping with congestion. Peppermint has the added benefit of relieving headaches. For sinus issues boil about 8 cups of water. Once the water has boiled put 4 drops of either oil in the pot and gently put your head over it with a towel and Inhale the vapors. You can also put a few drops on a tissue or cloth and breathe it in. For a headache mix a drop of peppermint oil with jojoba, sesame or even olive oil and put it on your temples as well as inhaling it for relief.

Neti Pot - A neti pot is a container designed to rinse the nasal cavity. The nasal cavity can become overloaded and inflamed through exposure to pollution, chemicals, fragrances, pollen and dust so cleansing can help the nasal cavity to operate more efficiently. A neti-pot looks like a garden watering can but it is a great way to cleanse the sinus passages and help with chronic sinusitis, especially hay fever.

NOTE: In addition to supplements and vitamins, it is important that your immune system is strong, so proper diet, exercise and stress reduction techniques are important. Try to focus on an anti-inflammatory diet . In addition, acupuncture and massage are also very helpful.

Happy Spring,
Maria

Credible Websites for Health Information

2010-04-01T15:12:00.000-07:00

Many people come to me with information they obtained from the Internet. Some of it is great and some not accurate. The internet is a great resource but it can also cause unnecessary anxiety. If you put the word "headache" in any search engine and read long enough, you may think you have a brain tumor when really its just a headache! However, the information may have also encouraged someone to get something checked they would have otherwise ignored. So its a double edged sword. Therefore I want to share some websites for health information that are trustworthy. They are researched based sites and sites by credible physicians.

http://www.webmd.com/ - the site is edited by board certified Doctors.

http://www.drweil.com/ - Dr. Andrew Weil is everywhere these days but he is a board certified Harvard educated MD that takes an integrative approach to health.

http://www.mayoclinic.com/ - features a symptom checker tool which makes it very user friendly.

http://www.healthywomen.org/ - This is a site recommended by Dr Oz and has great information on all women's health issues.

http://www.doctoroz.com/ - Who hasn't heard of Dr. Oz. He may be the real wizard! An ivy league educated board certified surgeon and professor, he explains medical terminology and health so we can all understand it.

http://www.healthychildren.org/ - This site was launched by the American Academy of Pediatrics and helps to sift through all issues concerning children's health.

www.nlm.nih.gov/medlineplus/ - This site is great for information on prescription drugs and their interactions. There is also information on vitamins, supplements and herbs and their effectiveness.

Yours in health,
Maria

What the heck are Probiotics?

2010-03-25T03:02:00.000-07:00

Probiotics are everywhere and they have become the rock stars of your digestive tract. Do you notice that every year there is a “flavor of the moment?” In the vitamin/supplement world it can be dizzying to keep up with all the information that bombards us. We hear a lot about vitamin D, omega 3’s, food based multi-vitamins, calcium, resveratrol, antioxidants, and the list goes on and on. I get so many questions from clients on what to take and why. Naturally, speak with your Doctor before you take anything.

Here’s a little background and simple explanation of what they are: Probiotics are good bacteria that are similar to those normally found in your body. We all have over 400 different strains of bacteria in our digestive tract. They all perform various functions in the body such as assisting with digestion and helping protect against harmful bacteria. Some researchers believe they may even improve overall health by making your disease fighting cells work better.

The problems start when something threatens to destroy the good bacteria. Antibiotics are a big culprit. Antibiotics not only kill the bacteria that are harmful and getting you sick but they also kill the good bacteria which are the reason most women get a yeast infection after taking them. Ugh! Stress, some medications, diet, chemicals and toxins can also affect good bacteria. According to practitioners, problems like irritable bowel syndrome, migraines, crohn’s disease, urinary tract infections, fatigue and even skin problems can occur over time if the level of good bacteria in the body is low. People with many digestive problems may benefit from probiotics.

So here come Probiotics to the rescue! They come in pill, liquid and powder form. Look for the words “lactobacillus and bifidobacterium.” Most need to be refrigerated. Make sure it says, “live and active cultures” and check the expiration date.

There are also ways to get Probiotics through food. They can be found in yogurt – especially Kefir but try to eat plain yogurt and add some fruit for sweetness. Yogurt tends to have so much sugar. Other foods include miso, fermented and unfermented milk. Also look for some cheeses made with yogurt.

P.S – don’t take anything unless you absolutely need to. Although I believe in supplementation, it’s a big business and everyone is trying to sell you something, so just be informed. Remember, knowledge is power!

Yours in health,

Maria

Healthy Children Are Our Future

2010-03-13T11:35:00.000-08:00

Albert Einstein said "You can't solve a problem with the same mind that created it" so we need to change our mind about the food our children are fed. Jamie Oliver is trying to get healthier food in American schools. Please join the effort!
http://www.jamieoliver.com/campaigns/jamies-food-revolution/petition

Just a Quick Thought and Recipe to Start the Week!

2010-02-28T16:00:00.000-08:00

It takes at least 40 times as much water to produce beef compared to a pound of potatoes. Try a meatless meal once a week. It will help the environment, save you money and help your weight... (just don’t replace the meat with white carbs and sugar:) Here are a few ideas. You don’t have to use organic if it’s too pricey but try to do so whenever possible. Refer to my post about buying organic under my recipe section to see the essential fruits and vegetables thatare heavily sprayed and should be organic.

Maria's Veggie Pasta
Organic whole wheat pasta (you can use any other variations such as brown rice pasta or spelt pasta if you want to be daring. They are all tasty.)
About 2 tablespoons organic extra virgin olive oil
1 tablespoon toasted sesame oil
3 cloves organic garlic chopped - chop them and let them sit for 10 minutes before cooking. Letting them sit brings out all the nutrients.
1 medium organic shallot chopped
1 bag frozen organic edamame or lima beans
1 cup organic shredded carrots
1 cup organic shitake mushrooms chopped (shitake are great for the immune system)
3/4 cup organic chopped parsley - also chop and let sit
1/2 cup to 3/4 cup organic mushroom broth
2 tablespoons of tamari - this is similar to soy sauce in that it is made from soybeans but it is naturally gluten free. It is much better than soy and you can get a low sodium version.
Grated cheese
Sea salt/pepper to taste - wait until the end to add these since tamari is salty (even the low sodium version). You may not need any more salt.
Boil your pasta. Meanwhile, sauté the garlic, shallot, carrots and mushrooms in the olive oil with pepper until cooked about 10 minutes. Cook the edamame or lima beans according to the package. When they are done, add then to the vegetables; throw in 1/2 cup of mushroom broth (you can always add more but can’t take it out so start slow), the tamari, 1/2 cup of chopped parsley and the sesame oil. Add all this to the pasta and toss. Put it in a nice big serving bowl and then add the rest of the parsley over the top and some grated cheese! This is not only delicious but healthy too!

For a nice salad to accompany this dish, use mixed spring greens or any lettuce you like. The only one I wouldn’t use is iceberg since it has zero nutritional value although I must admit my husband likes his iceberg! That is how you know he went food shopping...a green leafy bowling ball appears in my fridge! Ok, back to real nutrition....here is the recipe for the salad;

Salad
Mixed greens
Walnuts
Red or Golden Beets (you can buy them already made in places like Wholefoods)
Goat or feta cheese (according to what you like....I love goat for this)
Salad Dressing - I never measure this so you have to play around with the ingredients;
Sesame oil - about 3 tablespoons (you may have some dressing left)
Brown rice vinegar - about a tablespoon
Lemon juice - about a teaspoon
1/4 clove finely chopped garlic
Very finely chopped basil - about a tablespoon. If you don’t like basil, try rosemary, parsley, sage, cilantro or any other herb that you like.
1 teaspoon honey or agave nectar - this is optional...try it with and without
Sea salt/pepper
Mix it all together and let sit for about 15 minutes. Toss the lettuce and the dressing first then add the walnuts, beets and goat cheese on top and serve!
Bon Appétit!

A Heart To Heart About Cholesterol

2010-02-12T20:36:00.000-08:00

Since this weekend is Valentine’s Day, I thought it would be a good time to talk about heart health. Have you heard the dreaded phrase “Your cholesterol is too high?” I have. It was shocking to me since I eat a healthy vegetarian diet, do not smoke, exercise regularly and practice yoga and meditation. For most people a change of diet along with a daily exercise regiment is the key to lowering cholesterol. Healthy living is your absolute best defense not only against heart disease but against many other illnesses as well.

Last year my total cholesterol came in at 280! Since in my case it is probably genetic (my parents are both deceased and I don’t remember them ever mentioning that they were getting their cholesterol checked) I knew I needed extra help to get it down. I have two Doctors…one where I live in New Jersey because it is convenient and another which is my holistic Doctor in New York City. I much prefer him but for blood tests it’s just easier to have a Doctor where I live. Naturally my conventional Doctor wanted me to go on Lipitor but for me that wasn’t an option. I am happy to report that my recent total cholesterol is 196 and the ratio of my LDL, HDL and triglycerides are in a normal range so I wanted to share how I did it without prescription drugs. I am not suggesting that the pharmaceuticals don’t work or that you shouldn’t take them. They are clearly effective. It’s a personal choice but it is just that…a choice.

First, I want to define the word “statin” which I will use frequently. A statin is a calls of drugs prescribed to lower cholesterol. This group includes lovastatin (Mevacor), pravastatin (Pravachol), simvastatin (Zocor), atorvastatin (Lipitor) and rosuvastatin (Crestor). I also want to give you some definitions and guidelines in case you are confused about the numbers, what they mean and where they should be:

Total cholesterol should be below 200 – That is ideal.

LDL – This is the low-density “bad” cholesterol. It carries cholesterol into the arteries where it sticks to the walls and builds up plaque that causes clogging. Here are the guidelines.

Below 100 - optimal

100-129 – Near optimal

130-159 - Borderline high

160-189 - High

190 and above – Very high

HDL – This is the high-density lipoprotein “good” cholesterol. HDL carries cholesterol back to the liver to be removed from the body to protect against heart disease.
60 and above – Optimal
Less than 40 – Low

Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells.
Above 200 – Too high
150 to 199 -Borderline high
Below 150 – Ideal

Before you start taking any supplement, vitamin, herb, etc, you should consult your doctor especially if you are on any other medication.

My Personal Prescription

In addition to my healthy eating, exercise and meditation regiment, I take a supplement called, Red Yeast Rice. Red Rice Yeast has been long used in China as a natural food coloring. It does not have the side effects of the pharmaceutical statins but it is a source of naturally occurring statins. Because of that I also took Coenzyme Q10 which is a powerful antioxidant. It is a substance made in the body and its main function is to convert food into energy. Studies show that CoQ10 can help to reduce blood pressure and support cardiovascular health. CoQ10 is depleted by statin drugs so it is important to take it as a supplement when taking any statin. Also helpful in preventing heart disease are Omega 3 fatty acids found in fish oil, walnuts and flax seeds. I would recommend taking a supplement by a reputable company. I like New Chapter, Bluebonnet and Mega Foods. Omega-3s have been shown to lower triglycerides, minimize inflammation, and increase HDL cholesterol (the good one).

SOME TIPS:
♥Even if you are taking a statin like Lipitor, it is never a substitute for eating well and living healthy.
♥Studies have shown that there is a link between stress and lipid abnormalities so practice some stress reduction. It can be anything from doing yoga, meditating to gardening or listening to music. Whatever helps you de-stress.

♥Try to eat only whole foods and limit your intake of meat and sugar. It may sound difficult but after a few weeks of cutting back you will find that you feel better and don’t feel deprived at all. Also – if you do eat meat make sure it is ethically raised without chemicals or preservatives and grass fed.

♥Eat a rainbow of fruits and vegetables. The more colorful the better.

♥Eat good quality fats such as extra virgin olive oil and canola oil.
♥Eat fiber such as flax seeds and grains but don’t overdo the carbs.
♥Spice up your food with garlic, ginger and turmeric. They have anti-inflammatory properties. Inflammation in the body is never good.
♥Eat a good piece of high quality dark chocolate this weekend! After all it is Valentines Day!

Always remember that the heart is our emotional center. It requires a healthy lifestyle but also a healthy emotional life. Always have love and compassion in your heart for everyone. Your words are very powerful and once they come out of your mouth, there is no turning back. Be careful what you put out to the universe. Practice forgiveness. Before you judge or criticize anyone think about how you are hurting them. Putting out good positive energy brings it right back to you.

I send you love,

Happy Valentine’s Day!

Your Inner Voice

2010-02-10T13:24:00.000-08:00

I was just on Oprah’s new website for her new network called "OWN" and she asked a question which intrigued me to post an answer. The question was "Do you believe everyone has an inner voice? If so, how much do you let it guide your decisions and influence your actions? How do you "get still enough" to listen? I wanted to share my answer with all of you.

I believe we all have an inner voice. It’s the voice of our soul. As a society we are so over stimulated and desensitized. We are programmed to be busy all the time and if we aren’t we feel useless. When I am on the train or bus I notice that people are either on their blackberry texting or on the phone. If we allowed ourselves to just be still we will feel our emotions and hear our inner voice. I think people keep busy so they don’t have to hear that voice. They are afraid of what it might say. I was in a class once where we all had to be silent and just breathe deeply for 30 minutes. After about 20 minutes three people started to cry. The silence brought up many feelings that keeping busy helped them avoid. After the 30 minutes all three felt so much better and lighter. It made them realize the importance of letting go. For me, I follow my intuition for it never steers me wrong. If something doesn’t feel right I don’t do it. I am also a strong believer in meditation. I meditate daily because it’s easy to get caught up in the pace of life. The silence clears my head so good thoughts and ideas have space to come in but meditation is a great spiritual cleansing and a reminder that silence is indeed golden!

So take time from your day to just be silent. You will be surprised how much you can learn about yourself!

Peace

A Positive Resolution

2010-01-08T19:16:00.000-08:00

Happy New Year Everyone! May this year be filled with good health, love, happiness and peace. As these are the things that really matter in life, wish them to everyone you know and even don’t know. If you work from this foundation you will build a terrific life!

So did you make any resolutions for 2010? Many of us will start the New Year with very sincere and lofty goals. Why is it that so many are broken by the third week of January? I personally believe resolutions set us up for failure. If we really want to make changes, we do it. Saying “I will eat like crazy and start my diet on Jan 1” never works. You have affirmed that you actually don’t want to make a change because eating like crazy is what you really want to do. This leads me to the two biggest resolutions made every year ….losing weight and exercising more. I think the worst four letter word in the English language is DIET! This is a word that should be removed from everyone’s vocabulary. It represents depravation and what you have to give up. It is something you do for a finite amount of time and once you’ve reached your goal, its over. That is why after you lose that twenty, fifty or even a hundred pounds it comes back. Working towards a goal is good but when something is so dreaded it is very hard to stick to.

If you know you need to make a change in any area of your life maybe a better way to approach it is thinking about how the change will positively affect your life. Before you change something really think about why you want to do it and what it will mean to achieve this goal. Think about what it will add to your life instead of what it will take away. For instance if you are overweight, eating less and exercising more will add years to your life to spend with family and friends. How about saying this affirmation each day “ today I will work towards living a healthier life” or think about how great you will feel and look in that new outfit. Keep in mind issues such as your health should never wait. If you are overweight, have high blood pressure, high cholesterol and a high stress life, the extra eating at the holidays can have serious consequences so please do not gamble with your health.

In addition, take changes one day at a time, otherwise they become overwhelming. It takes about ninety days to break a habit so be patient with yourself. Also try starting each day practicing gratitude for all the wonderful things in your life at this moment. Even if times are difficult we all have someone and something to be grateful for. If there is something that is negatively affecting your health that you have not addressed, begin by asking yourself why you continue a pattern of behavior that is damaging. Love yourself enough not to hurt yourself. Don’t mistake this for narcissism. It is simply compassion and self preservation. It’s much easier to achieve any goal when you love and care for yourself. Women especially can nurture everyone all day, all year, year after year but they are not always good at nurturing themselves. If your physical and emotional bank accounts are empty, who can YOU borrow from? Also – never be ashamed to get therapy from a professional if you need it.

Remember – the joy of life is in the journey so dont miss out on it by focusing too much on the destination. Enjoy each moment!

Deck The Halls With Kindness & Gratitude!

2009-12-17T15:41:00.001-08:00

Happy Holidays Everyone! Before I get to my subject of the month, I wanted to share our little "Charlie Brown" tree. My husband is suffering from tendonitis so lifting anything is difficult right now. So I decided that getting a tree that was manageable for me to carry myself would be the way to go this year. I love this little tree! Less really is more!!

Every year at this time numerous stories give advice on how to deal with the stress of the holidays. For many it can be a difficult time of year. The holidays can trigger so many different emotions especially when you have lost loved ones. There are many who spend the holidays alone which can bring on depression and anxiety. Then there are those that just burn the candle at both ends gift shopping, attending and planning parties, baking, sending cards, decorating their homes, spending too much money, eating and drinking too much and all this happens within about a four week time frame. Some of it can be fun and festive but it can also bring on stress.

All that being said what I realized this year is that we bring the burnout on ourselves. You cannot control having lost loved ones and we need to feel compassion for anyone who spends the holidays alone but over indulging in every way then complaining about it is not what the holidays represent. With the current state of the economy and approximately 15 million Americans out of work this can really be a time of reflection and practicing the genuine meaning of what the holiday is all about.

If you have ever been to a shelter or worked at a food pantry you will give thanks everyday to have the basic necessities of life. There are many parents who cannot afford to give their children gifts this year. Many are doing it even though they are having financial trouble and shouldn’t be. Explaining to your children that you may not have the money to buy presents and instead make gifts for each other or even better to do something special for someone who is less fortunate is a way to teach them that there is more to life than always getting things. It can turn an unfortunate situation into a positive and valuable life experience that your children will look back on with fondness. Most kids I know have more stuff than they can ever use before they even go to high school. Much emphasis is put on material items and money. Not enough is put on human kindness and charity. Giving to someone who has less than you or is in need has twofold benefits. You are helping someone but in return you get so much in the way of satisfaction. Giving is the best natural high you can get. I remember hearing Dr. Wayne Dyer discussing a study on serotonin levels. Serotonin is the “happy “chemical in our brains that is responsible for the positive feelings we experience. It is the same chemical reproduced in anti-depressants to help people feel better. People who are deficient in serotonin can suffer from depression and anxiety. The study discussed serotonin levels in people who have both performed and received acts of kindness. The receivers’ levels were higher than they were before the kindness occurred. The givers levels were higher than before they gave. And even the people just witnessing the kind gesture had increases in their serotonin levels. So how about decking the halls with kindness and generosity this season…It is truly the gift that keeps on giving.

Wishing you all a holiday season filled with love, gratitude and peace!

Let food be thy Medicine...hmmmmmmm

2009-11-12T17:45:00.000-08:00

Around 400 BC Hippocrates said, "Let food be thy medicine and medicine be thy food" which I wholeheartedly live by, however in 2009 there has to be an addendum to that saying, " if you know the source, if its locally grown, if it is organic and if the farm is privately owned and not beholden to the government.”

I just recently watched a terrific documentary called, "Food Inc." It presents the real truth about the source of our food supply. The food industry has become a monopoly run by just a few big corporations concerned only about high profits regardless of low quality standards. As a result there

is zero respect for animals and the farmers. The documentary is very hard to watch at times especially since they show you how horrifically animals are treated. Animals have emotions and are innately aware of what is happening to them when they are going to slaughter. Remember that when you eat meat, whether it is from a cow, chicken or pig you are also eating the energy coming from that animal and unless they are treated ethically that negative energy isn't something you want to ingest.

The good news is that once again we the people have the power to change things. Many school lunch menus across America are changing due to the mothers and fathers who are demanding it. Once we are informed and educated as to what is really going on we have to write our congressmen and women and demand change. Support your local farmers, co-ops, farmers’ markets and try to buy organic whenever possible.

Many great contributors to this film include such food visionaries as Michael Pollan (In Defense of Food & Omnivores Dilemma) who I have written about previously, Eric Schlosser (Fast Food Nation) and Gary Hirshberg (CEO of Stonyfield Farms) who all present a thoughtful analysis of what is a very serious issue. I really believe everyone should see this.

http://www.foodincmovie.com

Bon Appétit!

Staying Healthy in Winter!

2009-11-06T19:56:00.000-08:00

With all the recent press about swine flu, I wanted to share some of the most effective remedies to keep your immune system functioning optimally during the winter season. The key to not getting sick is having a healthy immune system. I believe it’s more important to focus on honoring your body by feeding it good food, getting enough exercise and sleep, as well as managing stress. It’s important to note that eating warming foods this time of year if you are in a cold climate is very important. It goes with the natural rhythm of the season. If you are in a warm climate, colder foods such as salads and a raw diet are fine but in a colder climate hearty soups and stews, especially with the wonderful winter squashes, are warming and feed the soul as well as the body! I just made my most favorite soup which is lentil but I added some diced pumpkin and butternut squash to get some beta-carotene which acts as an antioxidant and immune system booster!

The following are some herbs that can boost your immune system:

Astragalus – This herb has long been used in Chinese medicine. It is a great immune system booster and has been used for cancer patients to help restore their immune function. It works by boosting the white blood cell activity. It is readily available and is sold in health food stores. I like to buy the fresh herb and make tea with it or throw it in soup and when the soup is done just take out the herb. It looks like the sticks that a good humor ice cream comes on but not quite so perfect. This is a good herb to take starting in the fall throughout the winter.

Mushrooms – Mushrooms are GREAT for the immune system. Reishi, maitake, cordyceps and shitake are just a few of the mushrooms that are beneficial for immune function. I recommend eating as much of these types as you can, however, they are part of a product called, “Host Defense” by a company called New Chapter. I am a fan of New Chapter vitamins and supplements line. Host Defense is made with up to 17 organic mushrooms.

Echinacea – When you start getting those sniffles, grab the Echinacea Purpurea (this is the one that is most beneficial for colds). You can have a nice cup of the tea but Echinacea comes in capsule, and tincture form as well. Studies have found that it shortens the duration of a cold.

Elderberry – Elderberry comes in many cough formulas and can cut the duration of the flu.

Garlic – Use raw garlic in salad dressing or on vegetables. The raw garlic has the most antiviral, immune stimulating properties.

Ginger – Ginger helps sinus and chest congestion. I like to make a big batch so I can drink it for a few days. Make ginger tea by putting about 4 inches of a fresh ginger root in 8 cups of water and boil for 20 minutes. Strain out the ginger and add some honey!

Also – don’t forget that pot of chicken soup and hot tea and REST, REST, REST!

As always with any herb, if you are on any pharmaceutical drugs consult with your doctor first since certain herbs can interact negatively with drugs. Also when buying herbs make sure they are standardized and buy organic whenever possible. I like tinctures. They are little bottles with the dropper and you can put the drops in a small amount of water or juice.

Some products I like:

Cold & Flu Formula (tincture) by Quantum
Host Defense by New Chapter
Herb Pharm, Propolis Echinacea Throat Spray (for a sore throat)
Source Naturals, Wellness Formula (capsules)
Sambucol, Black Elderberry, Immune System Support Liquid
Oregon Wild Harvest, Astragalus Reishi
Oscillococcinum – This is a homeopathic remedy

Wishing you peace and good health!

Healer of the Month!

2009-10-25T19:26:00.000-07:00

After attending my wellness networking group meeting this week… http://www.hwpn.org/ (shameless plug!) I decided that when I meet someone who is a special giving human being, I am going to blog about him/her. So consider this my “hero of the month segment”!

We all have those moments where we may lose faith in human beings. The greed that has clouded people’s judgment and made them lose their way in this current economic climate can make us forget that there are many wonderful people doing wonderful service for others. I met one of these people and his name is Dr. John D’Ambrosio but you can call him John! When I arrived at the meeting last week I was complaining to a friend about the horrible pain in my back that started earlier that day. Whenever I took a breath, I was in pain. John had just arrived and heard my conversation. We had only met briefly at another meeting. He immediately offered to do an adjustment on my back. I told him I didn’t like being cracked so being sensitive to my cowardice he offered another solution. Wow, a doctor that actually listens to you! He proceeded to work on my neck with some stretching. I got up and felt great…the pain had subsided. I felt so great and relaxed that during the meeting I felt like going to sleep!! He also said that it was probably stress. I have just left my job after 17 years (that’s another blog entry) and am on a new path. As thrilled as I am, venturing out to create a whole new career is exhilarating but overwhelming at the same time. John then started telling me about his practice. He and another Chiropractor named Louis (they liked to be called by their first names…..compassionate, good listeners and no ego….it just keeps getting better!) have an office on West 72nd Street in Manhattan. They are principled chiropractors with a conscience. They accept all patients regardless of finances. Your first visit is $20 and you can pay a monthly fee up to $119 and go as many times as you like. They also accept insurance but for those who don’t have any it is more than affordable. It was apparent to me that their mission and purpose is to help people. On the card John gave me, it says “It is our philosophy that we take care of Gods people and God takes care of us.” In addition, the very next day, he sent me a really thoughtful email explaining the role of a chiropractor. Here is some of what he wrote and why I have such admiration for him and his work:

“Principled chiropractors see you as a body, mind and spirit and we work to unite the three. The person that you are, that your friends laugh with, love, cry with is the same part that will leave when you leave this earth. That's your spirit, and it lives within your nervous system. Back in the old days chiropractors were called quacks because someone would be on their death bed with stage 4 cancer or heart disease and as a last resort someone would call in a chiropractor. That person would get adjusted and start coming back to life.The chiropractor didn't cure that person - a chiropractor can only cure themselves. Chiropractic doesn't cure cancer or even neck or back pain, but what it does do is allows your spirit-innate intelligence-life force-nerve energy to flow unimpeded and more powerfully so true healing can take place.The other cool thing is that chiropractors work directly with the nervous system. Every single disease is first patterned or blueprinted within your nervous system. God forbid you get diagnosed with cancer tomorrow, you didn't get that cancer today or yesterday or last week or last month. That pattern was in your nervous system 10-15 years ago. Now, if you come in and get adjusted and your back pain goes away, great. But what if that adjustment breaks up an aberrant nerve pattern or blueprint that was in there that determined that you would get cancer or something in 10 years? Can you put a price on that? So, chiropractic isn't about neck or back pain, but about adding 10, 20, 30 quality years to your life. The power of chiropractic doesn't lie in one adjustment, but repeated adjustments over time, preferably weekly, which allows for the constant flow of healing energy.”

What a beautiful explanation and it makes so much sense. If all doctors and healers were this giving, we wouldn’t have a broken healthcare system. We have always heard that we should treat others with respect and they way we ourselves want to be treated but our real purpose is to be of service to one another unselfishly and that is what John and Louis are doing.

Here is their contact info:
John & Louis, D.C
http://www.affordabledc.net/
155 West 72nd Street
Suite 205
New York, NY
212-769-8889

Eating Meat & Cancer

2009-10-11T17:53:00.000-07:00

I just want to share some compelling information I read recently. According to the American Institute for Cancer Research's "Guidelines for Cancer Prevention", the recommended maximum amount of red meat you can eat each week is 18 ounces...that is a week, not a day! If you go over that amount, each additional 1.5 ounces increases your cancer risk by 15 percent. The numbers are even worse if you are eating processed meats. For every 1.5 ounces ounces eaten every day, your colon cancer risk increases by 21 percent.

I don't believe in preaching to anyone about what they should do. All you can do is share information to help educate and inspire. There isn't a template that works for everyone. A vegetarian diet works for some while vegan is good for others. There is a term now referred to as "flexitarian" which means that you consume a very small amount of meat but are mostly vegetarian. We all must discover what works for our body. That being said.......the less meat you eat, the better. If you must eat red meat, make sure it is organic and grass fed. I would even research the farm that is providing the meat. Eating a diet full of colorful vegetables, beans, whole grains and seeds along with daily exercise and learning how to minimize stress is the best recipe for a long healthy life!

Peace,
Maria

MENOPAUSE - THE MIDLIFE AWAKENING!

2009-09-24T12:39:00.000-07:00

Many women see menopause as a confirmation that they are getting older and we are. But its also a time when we can see this change in our “self” as a new and hopeful beginning to an even better future. It’s all how you look at things. I am happy to report that I am 46 years old and proud to be in full blown menopause! It’s going to happen whether you like it or not so embrace it. And if you embrace it, this can be the best time of your life! Embracing who we are at each moment in our lives puts us on a path to a happier healthier life.

I was lucky to have a mother who never talked about having a period or menopause negatively. Many years after her death her words still echo in my head, “Maria, if a woman didn't get her period there wouldn't be any creation of life on the planet.” My mother also said that menopause was a great time because it was a new phase of life...which is why I refer to it as a "mid life awakening." Studies show that young girls who are taught to respect their cycles have little or no PMS. So if you have daughters try not to refer to their monthly cycle as “the curse.” All our thoughts pave the way for the direction our life takes so be mindful of what you are thinking and saying both to yourself and others.

Our frustrations with our life are more intense during the menstrual cycle so what comes up for you at that time of the month can teach you what you need to work on. Dr. Christiane Northrup, who has written the bible on menopause called, "The Wisdom of Menopause," (if you don’t have this book, buy it and give it as a gift to all the women you know!) has said that the issues you ignore can come up later in life, and the degree of emotional distress will be worse if you spend years not paying attention to the signs. This can lead to anxiety and depression. Mind, body and spirit are all intertwined. Menopause is a great opportunity to address issues and make some necessary changes. If something or someone is not working for you, it’s time to detox and throw out the trash! There are endless stories about mid-life changes….marriages break up after 20 and 30 years, women go back to school, indulge their passions, take up hobbies, change their appearances, etc. It’s really a coming out party.

Remember that menopause starts after you have not had a period for one year. Peri-menopause, which is the years prior to the cessation of your period, is a great time to take a reality check. Here are a few questions to think about:

What is your diet like?
Do you exercise?
How are your relationships?
Are you truly happy and if not, what would make you happy?

Taking stock of your overall emotional, physical and spiritual health is so important. I have had some hot flashes recently but have not had any mood swings or weight gain for 5 years leading up to menopause, and nothing during. I attribute that to the choices I make every day. I use a treadmill 5 days a week, lift weights for 10 minutes a day, 3 times a week, and practice yoga and meditation. You don’t have to sit crossed legged and meditate, just take the time to sit alone for 15 minutes a day and breathe deeply. It will help you center yourself. Being quiet is something we don’t do often enough. I also eat a mostly vegetarian diet. I indulge hobbies and have a positive outlook on life. Even when I am stressed or sad over something, I try to reserve those emotions for the things in life that warrant them…meaning I don’t sweat the small stuff. This doesn’t happen overnight, it’s a process.

A few suggestions I would like to offer on diet: Remember, small changes bring big victories, be mindful of what you are doing each day when you eat. And don’t use the word diet; it sets you up for failure…refer to it as a “lifestyle.” Read labels and stay away from high fructose corn syrup and partially hydrogenated anything. Refined carbohydrates such as white sugar, white bread, white pasta simply make you fat if you eat too much of it. They also have a negative effect on your mood. Opt for complex carbohydrates such as grains, seeds, fruits and vegetables. When you do something good for your body, you just feel good all around. Take a good food-based multi-vitamin for woman. I like New Chapter Women’s Daily. Get enough of the omega 3 fatty acids which are found in flax seeds, walnuts, and wild salmon. Omega 3 fatty acids are essential to human health but cannot be manufactured by the body. They help reduce inflammation in the body and are also good for the heart. Omega 3’s have been said to help with the anxiety and mood swings that women experience from the hormone rollercoaster. Inflammation is a cause of an endless list of health problems including heart disease, cancer, alzheimer’s and all inflammatory diseases such as rheumatoid arthritis, bursitis and all the “itis's”. I like Nordic Naturals Omega 3’s to combat all of these.

There are herbs that you can take as well. Black cohosh, dong quai are helpful but I always recommend talking to you doctor and seeing a good herbalist before you take anything.

Finally, try to enjoy your life and think about what really makes you happy…take chances, indulge hobbies and passions even if everyone thinks it’s silly or crazy. Make your life the best it can be and turn your mid-life crisis into a mid-life awakening!

A thought for the day!

2009-08-27T18:02:00.001-07:00

Never let anyone crush your spirit! Always remember that you have the power to change your life at a moments notice. Don't let anything stand in the way of your dreams. Even though we are in a difficult economy, stay hopeful and positive. Have gratitude, affirm that you are safe and never give your power away! Namaste.

Wisdom from Four Legged Angels

2009-07-27T12:56:00.000-07:00

Buddy

Daisy

Being a cat lover, I always wondered why dogs get top billing so I decided to research where the term “a man's best friend," came from. It surprised me to learn that it was in Warrensburg, Missouri during a court battle. Senator George Graham Vest was the attorney for a man named Charles Burden whose dog had been killed by his brother-in-law, Leonidas Hornsby. Hornsby said that the dog was killing his sheep so he shot him. Senator Vest’s closing argument included a eulogy to the dog in which he stated "The one absolutely unselfish friend that a man can have in this selfish world, the one that never deserts him, the one that never proves ungrateful or treacherous, is his dog." Never having a dog although knowing many I as well as many of my family and friends can attest to that statement! However, let’s not forget all the other animal companions who bring joy to not just men but all human beings.
I remember reading a story about Oscar the cat who lived at a hospice facility in Rhode Island. Oscar would go into the room of Alzheimer’s patient’s right before they died. Oscar became know as the “death cat.” I always felt that name sounded so negative. I felt that Oscar would go to the rooms to bring comfort to the patients in their final hours. He was their angel to help them move to the next phase. Cats sometimes get a bad reputation. My husband and I have three cats, all of which we rescued. Buddy and Daisy came from shelters and our new addition Lucky we found on the side of the road after he had been hit by a car. We rushed him to the emergency vet hospital. He was bleeding quite a bit, had a fractured pelvis, head trauma and a punctured ear drum. He used up one of his nine lives that night so we decided to keep him hence came the name…Lucky. All three have their own personalities and quirks just like people. However they are the sweetest pets and bring us such joy.
I believe animals are on this earth to not only bring us joy but to teach us about life. They make us take pause from our crazy busy lives. They don’t have blackberry’s or cell phones. They don’t have play dates or calendars for their social life. Quite frankly they are more Zen than any human being I have ever known. They live totally in the moment. Animals can communicate without words and much can be learned from them. They aren’t corrupted by life like human beings. I watch my cats as they look at themselves in the mirror…no judgment. They roll around on the floor looking cute with their bellies showing with confidence that most people wish they possessed. They never think anything about their appearance needs to be fixed. They don’t seem to have any self esteem issues. They don’t lie because life is very black and white to them…..when they want something they communicate with a meow that commands and when they want to be left alone you will know it. They require very little…food, shelter and love and what they give in return is priceless….love, honesty and companionship. They don’t know gender, color, race, religion or nationality, they just know love. Couldn’t we all learn something from them?

Green and Beautiful!

2009-07-01T20:06:00.000-07:00

What we put into our bodies is important to our health. No one disputes that. But, do you ever think about the effect of what you put on your body as well? According to a recent survey, most Americans use about 9 products a day.... from lipstick to body lotion, deodorant, toothpaste, soap, shampoo, conditioner, hair color, shaving cream, hair sprays, gels and perfume to name a few. Many of these products have potentially toxic, yes toxic ingredients. What you put on your body gets absorbed inside so looking at the ingredients on all the products you use is important. Now I am the first to admit that I LOVE my Channel lipsticks! No one makes a good red like Channel! However as I have become more conscious of the planet and my health, taking a look at all the ways in which I create a toxic environment for myself and my husband is really important to me. We are all on this planet together and all connected so what I do affects everyone else. That is why I am starting with my own habits to make a difference.

Most department store lipsticks have lead in them. Would you spread lead on your body everyday? I only use non-toxic lipsticks and products made by companies that care more about health than making money. There is alot of competition with natural cosmetics and body products so you can still look fabulous and be healthy too! As with food, if you need a scientist to indentify ingredients, don’t buy it!! Below is a list of ingredients that you should always avoid when buying any type of body product especially when you are applying creams and lotions to your children. I am also listing below a list of eco-friendly companies that will not use any of those ingredients in their products. There are others as well but these are the ones I have used and researched.

So here are the…..INGREDIENTS TO AVOID:
Avobenzone
Butylene Glycol
DMDM Hydantion
Mineral Oil
Octinoxate
Oxbenzone
Parabans (all of them)
Paraffin
Petrolatum
Polyisobutene
Propylene Glycol
Sodium Laureth Sulfate
Sodium Lauryl Sulfate
Sodium Myreth Sulfate

This also goes for household cleaning products as well. Some companies that make all natural products are:

Cosmetic and Body Products
Aubrey
Aura Cacia
Aveda
Bare Minerals
Burt’s Bees
Dr. Hauschka Skin Care
Ecco Bella
Jane Iredale Lip Colors
Jason Naturals
Kiss My Face
Nvey
Origins
Peacekeepers
Toms of Maine

Great for Babies and Children
Aroma Baby
Burt’s Bees
Badger
California Baby
Earth Mama Angel Baby

The Dirty Dozen – A Note About Buying Organic

2009-06-06T22:41:00.000-07:00

Now that summer is upon us I hope that everyone is eating more locally grown fruits and vegetables. Please try to support your local farmer. While I always recommend eating organic whenever possible, it costs more and for some people it is not possible. However, a friend of mine told me she couldn’t afford to buy organic but she goes to Starbucks twice a day and always has gorgeous designer bags and shoes. What woman doesn’t love a good handbag? I do too but would hope that what you put into your body is more important. Love, respect and be kind to your body by feeding it good quality food even if you have to sacrifice something else. Your body will be grateful! Below I have listed what is referred to as the “Dirty Dozen”. These are the 12 fruits and vegetables that are the most heavily sprayed with pesticides and chemicals so if you are on a budget and have to pick and chose when buying organic food, I encourage you to make sure the 12 listed below are always organic. In addition, if you eat meat try to buy only grass fed meat without any hormones or antibiotics.

Apples
Bell peppers
Celery
Cherries
Imported grapes
Nectarines
Peaches
Pears
Potatoes
Red raspberries
Spinach
Strawberries

Sewing and Saving the Environment!

2009-06-05T17:37:00.000-07:00

One of my other passions is sewing. I decided that I would start making green grocery bags from vintage fabric that I found at thrift shops or flea markets. I use old napkins, tablecloths, sheets, curtains, etc. The hunt for fabric is such fun. This way you are using fabric that someone else no longer needs and recycling it into something someone else may need. PLEASE PLEASE PLEASE dont use the plastic bags at the supermarkets. Taking small steps to help the planet will make a big difference. Yoga is my other passion so I also made yoga bags. I will be selling these on etsy and right here on my blog soon. Many will be one of a kind since I use whatever pieces of fabric I have.

Aromatherapy - Lavender!

2009-06-03T12:24:00.000-07:00

Aromatherapy is one of my favorite ways to enhance health! It is so under rated in terms of what it offers as a healing modality. It can help so many ailments. I will be talking about all the oils and herbs and theri healing properties so today I will start with the superstar Lavender!

I don’t know of anyone who doesn't love the smell of this wonder herb. No home should be without Lavender! The most popular of essential oils, lavender not only smells terrific but it can make you look and feel great too! It was used in ancient times to tame lions and tigers so if it can calm them, it can calm anyone. That being said, it has been used to calm anxiety, insomnia, depression, support your immune system and treat skin lesions. It’s great for the skin. One recent study discovered that lavender increased the time you spend in a deep sleep. This list is long but here are a few other ways lavender can be helpful:

It is anti-fungal
Anti-inflammatory, relaxes muscles
Headaches and migraines – on each temple and the third eye
Menstrual camps
Allergies
Asthma
Burns - apply straight lavender right on a burn..I keep it in the kitchen since I tend to burn myself often……..minimize scars
For sunburn relief, and insect bites mix 10 drops of lavender oil to 4 ounces of water in a spray bottle and spray it on as needed.

You can make wonderful sachets with the dried flowers...add it to drawers and closets, put a few drops on a cloth and throw it into the dryer to make your clothes smell wonderful. Keep it in the car in case you feel a little road rage coming on..just take a whiff!

Welcome to the Holistic Root!

2009-06-02T13:14:00.001-07:00

I just wanted to take a blog minute to talk a bit about why I started this blog. I realize that I just listed what I do but not why I am doing it. Its pretty simple. I am passionate about living a healthy life holistically. I believe that mind, body and spirit are all connected and dis-ease cannot be treated unless we look at the whole person. The way we think, eat and our belief system is so powerful in determining whether we hear or not. Curing is not the same as healing. Healing comes from deep within. Knowledge is power and people need credible information to make decisions about their health and be able to reach out to hear about others experiences. Ghandi said "be the change you want to see in the world" so every little bit each of us do to help another brings about positive changes in the world. There is no greater purpose in life than making a contribution to the planet and for the good of others. You can do that one caring gesture at a time. There are so many great practitioners and healers out there and blogging is a great way to connect to them so we can all help and heal each other.
My husband and I are making continual efforts to be greener. In addition to the normal recycling, buying a small fuel efficient car and appliances and buying locally, I love to make my own products. I have been reading about all the dangers of household cleaning products. A good book on this is "Green Goes With Everything" by Sloan Barnett. Making your own non-toxic cleaning products is so easy and much better for the planet. I also make body scrubs for calming, energizing, muscle aches, etc. Being an aromatherapist, I am very sensitive to smell and there is nothing better than a house that smells of calming lavender! My other passion is cooking and I will be sharing all the new recipes I create that utilize locally grown fruits and vegetables that are in season and once I charge my camera, I will share photos! Please send me your experiences with alternative remedies and any questions you have.
Namaste
Maria

Get Educated About What you Eat!

2009-05-27T13:47:00.000-07:00

Here is a great link to an interview that Amy Goodman from "Democracy Now" did with Michael Pollan. For the past twenty years, Michael Pollan has been educating people though his books and articles discussing our food supply and where it comes from. His work is a must read for everyone. We all have to take responsibility for our health and our planet and reading his books will enlighten you! I have read both "Omnivores Dilemma" and "In Defense of Food" and I highly recommend them!

http://www.democracynow.org/2009/5/14/omnivores_dilemma_author_michael_pollans_new

Brown Rice Crispy Treats

2009-05-16T05:26:00.000-07:00

These are a great alternative to the regular rice crispy treats. I have seen a few recipes for these so i added my own spin to them.

2 cups brown rice crispy cereal - you can also use chocolate brown rice crispies!
1/2 cup natural peanut butter - i like to experiment wtih different peanut butters such as cashew butter or almond butter
2/3 cup brown rice syrup
1/4 cup unsweetened coconut
1/4 cup dried cranberries, cherries or blueberries
1/4 cup of cashews
1/4 cup peanuts
1/4 cups dark chocolate chips or carob chips
Note: If you want to make them even healthier add 1/4 cup of ground organic flax seeds! However if you do that up the brown rice syrup to 3/4 cup.

heat the peanut butter and brown rice syrup until melted together over low flame. Meanwhile add the other ingredients together in a bowl. Pour the liquid over the dry ingredients and mix until combined. Put mixture into casserole dish and let set in the refrigerator for an hour and them cut into squares. Enjoy!