This morning I read a New York Times article announcing “Eat Less Red Meat, Scientists Said. Now Some Believe That Was Bad Advice.”  I was surprised at this irresponsible headline, because with all of the information we are hit with each day on the news and social media, many of us just read headlines, stop there, and click and share. 

I had to take a closer look.  I went to the original study on the Annals, the journal of the American College of Physicians and learned about the panel, and the methodology.  The abstract is entitled “Processed Red Meat and Unprocessed Meat Consumption: Dietary Guideline Recommendations From the Nutritional Recommendations (NutriRECS) Consortium.”  

The three nutritionists, two doctors, and nine methodologists on the panel put old data from prior observational studies through the GRADE (Grading of Recommendations, Assessment, Development and Evaluation) methodology and determined that the evidence from these prior studies was too weak to justify telling individuals to eat less beef and processed meats. They also considered that people enjoy their meat too much to make a change.  That’s like telling your child they don’t have to wear their seat belt if it’s too uncomfortable for them.  You can read the abstract here if you like.

Why did I think this conclusion and headline were irresponsible?  Well, have you ever struggled with sorting out nutrition fads, the latest diet trend, food marketing, food packaging labels, and confusion about what to eat and what to avoid for good health?  Some of us have. And some, as mentioned in the report, just want to eat what they like regardless of the health warnings or benefits.

The report stated they did not consider animal welfare or the environmental impact of eating meat.  That is fine if they decided that this was outside of the scope of the study, however, it is also irresponsible to say that the paper is a “recommendation” to not cut back on eating meat.

Over my entire adult life I have read and studied nutrition science, and as a health coach have studied over 100 dietary theories. We can’t ignore the many studies as well as real life anecdotal examples of individuals who have reduced their risks for certain cancers, prevented heart disease and Type 2 diabetes among other conditions and diseases as a result of reducing their meat consumption. As a health coach, I do not recommend one way of eating.  It's more complicated than that and believe in bio-individuality. 

I know that individuals are dedicated to their style of eating, so much so that we have more labels than we can count to describe how and what we choose to eat.  Maybe that is why the panel decided to publish what they must have known was going to be controversial. I smell rotten meat.

We could all use some help when we feel overwhelmed, and the help needs to come from within us.  But if we don’t have the skills to muster up the strength or clarity to know what to do, things can get even more out of control. Learning to help ourselves cope is essential to our overall health and happiness. I should know. There was a period in my life when I was overwhelmed, broke down, and repaired myself by learning some important life lessons.

Here are 7 simple ONE minute Lifestyle Hacks to try when feeling stressed out!  Really, all it takes is one minute!

1. BREATHE – This is the most essential and foundational hack, and that’s why it is first on the list. Just stop, inhale and sigh it out with a big exhale with your mouth open, then close your eyes and take a deep breath through your nose, and exhale through your nose.  Repeat this for one minute.  Thoughts will come and go, but try to tune into your breath, and what is happening in your body.  Let the thoughts float away and come back to your breath.  Don’t judge yourself during this time, just focus on your breath.  It’s only one minute.

2. THINK – Ask yourself and think: “What is the most important thing I can do right now for myself to get in control.”  There will be all kinds of answers each time you do this, based on the situation.  Sometimes the answer is to breathe for a minute.  Sometimes the answer is to walk away for a minute.  Sometimes you might need to have a calm conversation with someone, or let them know you’d like to schedule some time with them, and schedule it. Or maybe sit quietly and write for a minute.  That brings us to the next hack.

3. WRITE – Try the three gratitude’s activity.  Again, this only takes one minute.  Grab a piece of paper or a post it note, or a cocktail napkin, anything that is around, and write three things you are grateful for today and why.  It could be as simple as “I woke up this morning.”  “Why, because I have an alarm clock, and I was responsible enough to set it in order to meet my responsibilities and obligations today.”  Then write a second, and a third.  If you are not accustomed to this, it might actually be difficult to come up with something, but just pick something and write it.  Just like yoga and meditation, gratitude is also a practice.

4. SAY NO – Protect yourself and your time by not agreeing to do things that are not in line with your purpose, and your goals.  This might sound selfish or mean spirited, but we’re talking about your health and happiness.  No one else is better equipped to take care of you than YOU. Don’t allow someone else’s monkey to jump on your back.  If you are feeling taken advantage of, then you ARE being taken advantage of.

5. GO TO SLEEP – When there are too many things on our plate and we are trying to get everything done, we may be forfeiting our all-important sleep time.  Our bodies do not function well with lack of sleep, and this just adds to the stressed state in our bodies. This interferes with mood, rational thinking, hormones and weight, insulin resistance, high blood pressure, and the list goes on. Set a bedtime each day and try to stick to it no matter what is not done.  This is one of the most difficult challenges I see with many of my clients.  Decide what time you have to get up the next day, and then subtract at least 7 hours.  That’s when you need to go to sleep.  Keep a notebook at your bedside table when starting this new practice because your mind will probably be racing with everything that still needed to get done.  Write these things down. You can take care of it tomorrow.  And with your new delegating practice (next hack), things will get better.

6. DELEGATE – Take one minute to STOP and think about something that can be taught to and delegated to someone else at home or at work.  Make a list of all the things that can be delegated and then jot some notes about how that will happen.  Yes, it will take some time later to have conversations, teach, and make sure the work is getting done appropriately, but once it is delegated, in the future, these tasks will no longer be consuming your day and precious time.  So just take one minute and make a list.  It’s a start to a powerful change in your life.

7. PLAN – Before you go to bed each night, look at your calendar for the next day, and a week at a glance as well.  Have a schedule for each day with chunked times of appointments and your priorities.  And schedule time for YOU.  Start to put YOU into your schedule.  Schedule time with friends, for exercise, and for other passions.  Scheduling only takes a minute.  Then stick to it.  Stick to you and what you need for a happier and healthier you.

Just a side note:

Practicing yoga for the past - I can’t even remember how long - maybe 13 years, has taught me so much about coping with life’s challenges, hurts, disappointments, and on and on. Yoga and meditation PRACTICE has helped me understand and have more clarity about situations, manage my inner thoughts, learn how to be grateful for what is, and love myself more.  And over time, I’ve experienced some easy ways to get in control when challenged or overwhelmed.  All of these hacks are based on being present in the moment. 

Wishing you peace, love, truth, health, and happiness.  It is within your grasp, and is your right.

Intermittent fasting is the world’s fastest growing “diet” tweak going, as if we didn’t have enough theories and confusion already about what and how to eat for optimum health. Actually, intermittent fasting is not really a diet, rather a particular pattern of eating.  People usually get into it for weight loss, and it does show some positive results, but it’s trickier than that.  You still have to eat sensibly, as with anything.

Fasting is not new.  It goes way back to ancestral times when food was scarce, and it’s deeply rooted in spirituality across many forms of religion.  In my own religion in which I was raised, we fast during lent and on certain holy days.  And other religions in addition to Christianity, including Buddhism and Judaism have similar practices in order to be more mindful, lighter, focused, and for some reason or another to experience “lack of”.  This goes way back to those ancestral times when food was scarce.  What doesn’t kill us makes us stronger?

Just this past weekend as I was reading the Sunday papers, I noticed articles in two major newspapers about intermittent fasting.  Wow, I thought, this has really become mainstream!  I enjoyed reading about the history, benefits, latest research, and of course the caution and warnings, and the way these fad diets just take off and are often times misunderstood and misused. 

Here we go again.

Someone tells us about intermittent fasting at a social event, or we read about it in the paper, and we want to try it.  Why not?

You can read all you wish on the internet and diet books, and now newspaper articles, about intermittent fasting, how to do it, the benefits, the warnings (who should not do it – pregnant women or those who are breastfeeding, women trying to get pregnant, those with diabetes, children and teens, those with low blood pressure or other serious health conditions, those who are underweight or have a history of eating disorders), but here I’ll just give you my thoughts as an experienced health coach with first hand knowledge dealing with clients (and myself as experimentation) with diets, and our relationship with food.

But before I get into that, what actually is intermittent fasting?  It’s a period of not eating, and is done in a few different ways.  During fasting, water, plain, herbal tea, broth, are all okay, and hydration is important during this time and recommended.

Here are a few different types of intermittent fasting:

16/8 – Eat during an 8 hour window, say 11:00 am to 7:00 pm and fast the rest of the 24 hour period, much of which is sleep time. This is the simplest, and easiest to stick to without too much difficulty or danger of getting over hungry.

5:2 – Take two consecutive days each week where only 500-600 calories are consumed.  Generally people have a difficult time with this on the weekends if they are social, so perhaps a Monday and Tuesday can be planned, or any two consecutive days that are right for your lifestyle, and it can change each week too.

24-hour fast – Choose one to two 24-hour periods each week in which no food is eaten, so perhaps Saturday night at 7:00 pm until Sunday night at 7:00 pm.

What do you think?

Sounds a bit crazy given all of the healthy eating pattern advice we’ve been taught about not skipping breakfast, or any meal for that matter, or eating 5-6 mini meals a day for blood sugar control, avoiding getting over hungry and over eating, and energy balance.

So why fast?

The research shows there are real benefits to intermittent fasting such as lower inflammation, improved insulin sensitivity making stored fat accessible for fuel, improved cellular repair, and efficient and effective gene expression to promote longevity and protection against disease.  Studies have also shown improvements in heart health by reducing LDL cholesterol and triglycerides, better brain health, and an increase in nerve health. But be warned, many of these studies are just performed with rat subjects so far.  And I hope if you are reading this, you are not a rat.

So, where do I stand on skipping breakfast, limiting calories, and balancing blood sugar?  I’ve done intermittent fasting and have felt great having experienced less bloating, more focus and clarity, and improved mood.  I generally do the easy 16/8 after a weekend where my diet is not always as stellar as during the week, not as a form of punishment, but just as a mindful, listen to my body kind of thing.

As far as skipping breakfast, if I’m not hungry, I do not feel the need to eat right away after I wake up.  I will always have something healthy planned, but will drink water or herbal tea and wait until I feel hungry.  I generally don’t wait past 11:00 am, because if I wait too long, when I do eat, I am over hungry and may over eat.   Just practice being mindful, and listen to your body.  Also, whenever I see a client drinking cups of coffee until 2:00 in the afternoon – no, no, this is not how you do intermittent fasting!

I’d love to hear from you and what you think. Have you tried intermittent fasting?  What’s been your experience? Let me know what you think or if you have any questions. 

What are some of your routines around food?  Our routines and our choices around food and meal times can either promote health or dis-ease.

Our government provides guidelines every five years on what and how much to eat each day for good health. Nutrition science and trends change quickly, and in 20 years we’ll know a lot more than we know today.  Unfortunately, governments often do not keep up with these trends, and new research often disputes many of the recommendations.  Guidelines and legislation too are slowly updated and often present confusing, contradictory information – all of which is heavily influenced by the meat, milk, sugar, grain, and dairy industries. The public needs real information about what works, and what doesn’t work in the food system and unbiased health coaches can help provide this information, and cut through the confusion for our clients.

You may not have thought about it, but the US is not the only country to have food guidelines.  You’ve probably heard of MyPlate, based on the US guidelines. Harvard University also came up with alternate guidelines which are based in science and not influenced by industry.

Here is an interesting look at some of the ways that governments and societies around the world suggest eating for optimal health.

Germany

Preferably cook foods on low heat, for a short time, using little amount of water and fat.

Use fresh ingredients whenever possible (this helps to reduce unnecessary packaging waste).

Take your time and enjoy eating.

Brazil

Eat regularly and carefully in appropriate environments and, whenever possible, in company.

Develop, exercise and share cooking skills.

Plan your time to make food and eating important in your life.

Be wary of food advertising and marketing.

Sweden

Try to maintain energy balance by eating just the right amount.  (Not too much oversight in Sweden!)

Qatar

Build and model healthy patterns for your family:

• Keep regular hours for meals.

• Eat at least one meal together daily with family.

• Be a role model for your children when it comes to healthy eating and physical activity

Canada

Be mindful of your eating habits

·      Take time to eat

·      Notice when you are hungry and when you are full

Cook more often

·      Plan what you eat

·      Involve others in planning and preparing meals

Enjoy your food

·      Culture and food traditions can be part of healthy eating

Eat meals with others

Notice the mention in 4 of the 5 countries that food is to be enjoyed in the company of others. It’s a great reminder for those of us who eat breakfast in the car on the way to work, or take lunch at our desks! 

If you are confused about the “healthiness” of your nutrition, schedule a complimentary consultation and we can talk and perhaps tweak a few things to affect your overall health.

Healthy and happy eating to you!

Mary Ellen Zung is a holistic Health Coach working with people who want to feel better and have more control over their lives, their health, and their happiness.

Mary Ellen holds a BA in Psychology from Emmanuel College, a teaching certificate, and has been a long-time student of nutrition science and coaching methodology. She worked as a wellness coach with a popular weight loss company for 14 years, and received further training and certification from the Institute for Integrative Nutrition, where she studied a variety of dietary theories and practical lifestyle coaching methods.

Mary Ellen is a certified Lifestyle Coach for the National Diabetes Prevention Program. She is a member of the International Association of Health Coaches, the American Association of Drugless Practitioners, and the Natural Life Business Partnership.

Recently I was interviewed by my colleague Evey Schweig, also a health coach (that's Evey in the photo).  She asked me to explain what a health coach was, and how I work with my clients.  Here is the transcript from that interview.  The video version will be posted soon. Have you ever read a video transcript?  I do from time to time when I do research on health topics.  It's not your typical blog post, let's just say that.  But I hope you learn a bit more about me and what I do, and why I do what I do.

Evey: I’m here today with Mary Ellen Zung, certified holistic health coach. Mary Ellen started her health coaching practice in 2013 after working for most of her career in human resources for a large service company, and then in sales, client services, and operations in the corporate child care industry.  She has a Bachelors degree in Psychology, a Teaching certificate, and trained with the Institute for Integrative Nutrition to become a certified health coach.  She is a member of the American Association of Drugless Practitioners, the International Association of Health Coaches, and the Natural Life Business Partnership.

Welcome Mary Ellen!

Mary Ellen:  Thank you Evey for having me.

Evey: Yes, great to have you here.  Let’s start at the beginning.  What is a health coach, and as a health coach, how would you describe what you do?

Mary Ellen: Great way to begin. In short, A Health Coach is a supportive mentor and wellness authority helping clients feel their best through food & lifestyle changes. Each client is unique, and so each wellness program is tailored to meet the clients' needs. 

Just like a sports coach, or a career coach, I help train, guide, educate, encourage, support, and hold accountable. I'm like a guide on the side.

I not only work with individual clients, but I also conduct health and wellness workshops in workplaces, and in the community, at libraries, fitness centers, and such.  I also provide group programs, and teach a 26-week diabetes prevention program for people with prediabetes. 

Evey: Okay, I get why someone would need a health coach – if they wanted to improve their health.  But people generally go to the doctor for their health.

Mary Ellen: Yes, people generally go to a doctor when they don’t feel well, they have symptoms that are not normal, or they are injured.  Of course there is a place for medical doctors, but much of what we go to a doctor for in this country is illness caused by lifestyle.

·   We are stressed, or pressed for time, so we don’t eat right.

·   We eat fast food, because we don’t take time to cook.  Processed food can be a root cause of some brain issues, gut issues, skin issues, overweight, and fatigue.

·   We see a rise in depression, anxiety – and people self medicating with food or alcohol or sleeping pills.

·   More and more people are becoming overweight each year which can cause more health problems like high blood pressure, diabetes, and certain cancers.

·   Diabesity is a term used to describe the continuum of health problems ranging from insulin resistance and overweight to obesity and diabetes. Diabesity is the underlying cause of most heart disease, cancer, and premature death.

·   These conditions are also 100% preventable and reversible.

Doctors give us a pill, or tell us to lose weight, reduce our stress, but they don’t have the time or resources to help us do this to elevate the problems.  

Evey:  Okay, so I understand how is a health coach different than a doctor, but how is a health coach different from a nutritionist or a dietician?

Mary Ellen: The term nutritionist isn’t regulated, so technically, anyone can call himself or herself a nutritionist, even with no formal training, license, or certification. Dietitian, specifically registered dietitian, noted by RD after one’s name, or RDN for registered dietitian nutritionist (the terms are used interchangeably), has a specific meaning.

A nutritionist or RD is someone who can help you with a diet and calculate the macronutrients of foods you might need, or need to avoid based upon a certain goal or illness, or food allergy. 

A health coach might also do this, but also includes not only diet and nutrition, but also overall wellness including other factors such as physical activity, sleep, stress, relationships, and anything else that is causing unbalance in wellness. 

Evey: What kind of person does well working with a health coach? 

Mary Ellen: My most successful clients are those who take responsibility for lifestyle change.  They are open minded to trying new things, and do their homework. 

I know, change is very hard, and not all clients are ready to make change, so I help them with this by starting with where they are and taking small actionable steps.  If they are challenged or are not able to make a change, we look at what is holding them back or getting in their way, and try to address those things.  People need a lot of support to make change.  I ensure that I can support them by listening very closely, not only to what they are saying, but what they are not saying, taking good notes, and using each session to follow up with the action steps from last session.

Evey:  You’re talking about your sessions.  What can a client expect in a typical session and how long does a client program last? 

Mary Ellen: I offer a short program with 3 sessions, also a 6 session program over 3 months, or a 12 session program over 6 months.  The 6 month program is generally a good amount of time to make breakthroughs, and important lifestyle changes with some consistency. But a client program can last anywhere from 3 months to 9 months or beyond depending on their goals.

A typical session is about an hour.  I meet with clients every 2 weeks in a safe space either in their home it they are local, or on the phone or by Skype or Zoom.  I’ve had clients all over the country. We generally start out with a centering activity like just taking some deep breaths, and relaxing in our chair.  Then I ask them what is new and good.  I encourage the good and there could be some new positive steps or some new challenges.  So we talk about those.  I also always go back to the action items from the last session, and ask them about the handouts I sent to see if they had questions or what they got from the information.  Then with some guidance, the client comes up with a few actions they’d like to try before the next session.  After the session, I send them a full set of notes, and other handouts or other items that might help to support their changes or education. 

Evey:  Wow that sounds very involved and supportive.  You must really get to know a lot about your clients. How do you maintain a coaching relationship working with someone for an extended period of time?

Mary Ellen: Yes, that’s true, I do know quite a lot about the client.  Often I know more than their closest friend or spouse.  So professionalism, confidentiality, respect, and no judgment are absolutes for me.  The hardest part is when the coaching program is over, because we feel close and have been in each other’s lives.  But it’s also a great feeling because the client feels ready to be on their own, and they can always reach out to me.  I have a newsletter that helps them keep in touch with what I’m up to, so they still feel connected. 

Evey: Mary Ellen, how would you describe your coaching style?

Mary Ellen: I believe I am compassionate, non-judgmental, a good listener, encouraging, and friendly. But, I also have to make the client understand boundaries such as holding himself or herself accountable for keeping appointments, and following up with the action items. 

Evey:  Can you tell us about maybe one of your successes with a client?

Mary Ellen: Sure. One very clear case was a woman who came to me and said her doctor wanted to put her on cholesterol lowering drugs, but she asked her doctor to wait 3 months and check her again.  We worked together for 3 months to change her diet, exercise, stress, and sleep, and after 3 months she went for a check up with her doctor and her doctor was amazed.  She asked what did you do?  My client told her and she was so impressed.  She did not prescribe drugs and sent her on her way and told her to keep up the good work. 

I’ve had lots of other clients reverse conditions for which they were taking prescription drugs and these are by far the most satisfying to me. 

Evey:  Wow, that’s great.  That must be very satisfying.  You are making a difference one person at a time.

Mary Ellen: Yes, and also I see the impact on the families of my clients.  With all of that new knowledge, my clients can help their children, family members, and others.  It's the ripple effect of good health.

Evey: Mary Ellen, thank you so much for having us learn more about health coaching, and how it all works when someone works with you.

Mary Ellen:  Thank you Evey for having me.

Thanks for "listening!"  Did you learn something new?  Look forward to your comments, or questions.

As we head into warmer weather, trees and flowers are in bloom, and just around the corner are the more relaxed days of summer. Fresh summer fruits and vegetables will be at the peak of flavor and nutrition very soon, and for some of us, summer sugary treats like ice cream, Italian ice, funnel cake, and more will also be on the menu!

But no matter the season, processed sugar is everywhere in our food system. The overconsumption of processed, refined sugar, high-starch vegetables and grains, and processed carbohydrates has been linked to heart and cardiovascular disease, dementia, inflammatory conditions, hormone imbalance, thyroid and adrenal dysfunction, behavioral problems, depression, anxiety, and mood disturbance, cancer, obesity, and type 2 diabetes. And it acts like an addictive drug in our bodies.  Are you addicted to sugar?  If so, you are at risk for certain health issues and diseases.

Here are just 41 of the known health problems related to sugar.

1.   Sugar can suppress the immune system.

2.   Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

3.   Sugar can produce a significant rise in triglycerides.

4.   Sugar contributes to the reduction in defense against bacterial infection (infectious diseases).

5.   Sugar causes a loss of tissue elasticity and function, the more sugar you eat the more elasticity and function you loose.

6.   Sugar can increase fasting levels of glucose.

7.   Sugar interferes with absorption of calcium and magnesium.

8.   Sugar can produce an acidic digestive tract.

9.   Sugar can cause premature aging.

10. Sugar can lead to alcoholism.

11.  Sugar can cause tooth decay and periodontal disease.

12. Sugar contributes to obesity

13. Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).

14. Sugar can cause gallstones.

15. Sugar can cause heart disease.

16. Sugar can contribute to osteoporosis.

17. Sugar can cause a decrease in insulin sensitivity.

18. Sugar can increase cholesterol.

19. Sugar can increase the systolic blood pressure.

20. Sugar can cause drowsiness and decreased activity in children.

21. Sugar can interfere with the absorption of protein.

22. Sugar can contribute to diabetes.

23. Sugar can cause toxemia during pregnancy.

24. Sugar can promote an elevation of low density lipoproteins (LDL).

25. Sugar can increase the body's fluid retention.

26. Sugar is enemy #1 of the bowel movement.

27. Sugar can cause headaches, including migraine.

28. Sugar can adversely affect school children's grades and cause learning disorders.

29. Sugar can cause depression.

30. Sugar can increase your risk of getting gout.

31. High refined sugar diet reduces learning capacity.

32. Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.

33. Sugar can lead to the formation of kidney stones.

34. Diets high in sugar can cause free radicals and oxidative stress.

35. Sugar feeds cancer.

36. Sugar is an addictive substance.

37. Sugar can be intoxicating, similar to alcohol.

38. Sugar can exacerbate PMS.

39. Decrease in sugar intake can increase emotional stability.             

40. The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.

41. The rapid absorption of sugar promotes excessive food intake in obese subjects.

You can enjoy all that summer offers with a bit of nutrition awareness related to sugar.  Try to eat real fruit and vegetables with natural sugar contained in a perfect package with fiber, vitamins, minerals, phytonutrients, antioxidants, water, and sweetness, and avoid processed foods that contain added sugar.  

If you need help managing sugar, please comment and let me know.  Like my Facebook page Health Coach Mary Ellen, or get in touch by email coachmaryellen@outlook.com.

I’m a pretty private person (at least I think I am), but when your business is you, people need to know who you are in order to work with you. So forgive me if I am going on about me, me, me.  It is against my nature, but I’m pushing on!

Here are 21 things you might not know about me.

1.     I enjoy painting (but don’t take the time for it) and have been in two plein air auctions in Maine, thanks to the coaxing of my Aunt Ellen.

2.     I once won the blue ribbon for an apple pie making contest at the church fair.

3.     I sang in a church choir for a few years.

4.     I am learning to sing Mozarts’ Requiem and will be performing in a choir in a few weeks.

5.     I am a certified scuba diver, and have done night dives, cave dives, wreck dives, and diving with sharks.

6.     I backpacked through four European countries alone when I was 25 years old.

7.     I played intermural basketball in high school.

8.     I love non-fiction and have to stay out of bookstores because I just want to read them and own them all.

9.     As a hostess, I sat Mr. T, Dr, Ruth Westheimer, Jackie O, and Gloria Vanderbuilt, while working at the Helmsley Palace in NYC.

10.  I sailed a Windjammer when I was 21 years old.

11.  I rode the 5-Borough Bike Tour in NYC.

12.  I live in a 120-year old Victorian house with my husband of 23 years, my 20-year old son, and our 10-year old cat, Oliver.

13.  I once spent almost an entire day on a mountaintop with my caretaker brother watching new baby Peragrine falcons learn to fly from the nest.

14.  I once rode an elevator with Mike Farrell, (BJ Hunnicutt from M.A.S.H.).

15.  I know how to crochet, but not knit.

16.  One of my favorite places is a beach on the Long Island sound close to where I grew up.

17.  I’ve lived in New York, Boston, Michigan, and New Jersey.

18.  I helped build a monastery over two summers in high school, with my youth group.  I visited it with my family a few years ago.

19.  I once had a business meeting with Sanford Weil, the then CEO of Citigroup.

20.  My first job was in a restaurant kitchen making salads and desserts.

21.  My first car was a white Mustang hatchback.

Thanks for reading!

I became a health coach to help people feel better and live a healthier, more joyful life. Feel free to contact me any time for a complimentary session!

Peace. 

The dandelion's are out in full force now just as they appear every year at this time.  They're especially apparent now before our lawns have their first mowing of the season, or we have a chance to whack them with weed killer!  Knowing about their healthy properties, I just had to share and get the word out before the killing begins. I know they are unsightly to a perfectly manicured lawn, but I hope to convince you to think again and not spray them with weed killer! (Weed killer is a whole other topic.) If you decide not to harvest them for dinner or teatime, just pull them, and mow that green lawn.

Every part of the dandelion, the root, the leaves, and the flower, are good for us.  As I sit here sipping on my roasted dandelion tea, let me tell you some of the amazing properties and potential health benefits of this plant.

The whole plant is super nutritious with vitamin A, C, K, E, B vitamins, folate, and minerals such as calcium, magnesium and potassium.  Dandelions contain more protein and iron than spinach. They are also packed with antioxidants that help fight free radicals in our bodies.  Antioxidants also help with aging, and studies have shown that dandelion root extract increases the generation of new skin cells. The flower contains even higher concentrations of polyphenols, another type of antioxidant that helps calm and prevent inflammation.

The root is rich in inulin, a soluble fiber that supports the growth and maintenance of healthy bacteria in our gut.  Considering the prevalence and increase of environmental toxins, prescription drugs, antibiotics, and food toxins, we all need help with our gut flora.

The chicoric and chlorogenic acid in dandelion help reduce blood sugar, cholesterol and triglyceride levels in lab animals by helping to improve insulin secretion, and improving the absorption of glucose in the blood.  Herbal medicine practices use dandelion for their diuretic effect, which can help to reduce blood pressure.

If you’re interested in adding dandelion to your diet, try dandelion tea, and use the leaves in cooking.  You don’t have to pull them out of your lawn or garden and harvest them (but you can).  Health food stores, Asian grocery stores, and up scale grocery stores stock dandelion greens. The leaves have a bitter element, so use them as you would any other bitter green, and experiment with using dandelion leaves in place or along side other greens like spinach, Swiss chard, etc. 

Here are a few dandelion green preparations to try.

• Sauté greens with olive oil, garlic, a pinch of sea salt, and a shake of red pepper flakes to serve as a side dish.
• Add chopped raw greens to a white bean salad, or use this combination and cook the greens and beans in vegetable stock or chicken broth as a side dish, or use more broth for a soup, similar to the popular Italian escarole and white bean soup.
• Eat them raw in a mixed green salad with vinaigrette dressing.
• Use greens with eggs as you would for a veggie omelet, or in a frittata.

Is dandelion in your diet? Comment here and let us know about your relationship with dandelion.  If this is new for you, what will you try?

Are you thinking about your animal products?  Many of us grew up on a "meat and potato" kind of diet, and over time some of us have learned to add more vegetables and use meat or animal products more as a condiment.  "Meatless Mondays" is a thing, and grass fed animal products can now be found on grocery shelves.  Those concerned with the environment (as we all should be) sometimes choose to eat less or no animal products due to the effects on the environment.  And of course there's the cruelty and slaughter of animals.

I once had an opportunity to hear a lecture by Dr. T. Colin Campbell, the author of the famous China Study.  He’s had a long career and has conducted a tremendous amount of research specifically about the effects of animal products as food.  He talked about a general misunderstanding of nutrition in our country.  It has to do with political and policy corruption and inappropriate research, and as a result we are degrading the environment and slaughtering animals in what he called mass murder, for our own “nutritional needs”.  He said that we have not listened to Hippocrates' main message which of course is "let food be our medicine, and medicine be our food."

In the Philippines, he noticed anecdotally that families who ate more protein had a higher rate of childhood liver cancer.  We know that what we put in and around our environment influence our gene expression.  He also discussed a study that took place over 50 years ago (1968) showing that rats who ate more animal protein got cancer at higher rates than those without animal products.  A National Institutes of Health (NIH) study in 1974 also confirmed this finding.

If we are concerned about our health, and quality of life, then what should we be eating?  There's no debate about eating lots of fruits and vegetables for good health, in fact there is scientific proof of the tremendous benefits of eating fruits and vegetables.  Healthy fats from nuts, seeds, avocado, olive oil, is also a no brainer based on the science. After that, there is a lot of debate about grains, soy, dairy, meat, and even fish.  So what are we supposed to eat? 

As a health coach, I don't prescribe a particular diet to my clients, I just inform and educate based on the science.  Here are my suggestions:

• Eat more plants (fruits, vegetables, nuts, seeds, beans) to have a lower impact on our environment, and our health. Check out recipes on my website.
• Use grass fed, organic, pastured, sustainably raised, local (whenever possible) animal products in small amounts, like a condiment, as a protein source for meals. 
• Avoid processed food with more than five ingredients on the label. Processed food contains chemicals, food dyes, stabilizers, harmful processed oils, added sugars, and added sodium, all proven to be harmful to our health. Seriously, this manufactured "Phood" leads to all kinds of health issues including obesity, high blood pressure, certain cancers, ADHD, diabetes, and heart disease, to name a few.

What are your thoughts?  Have you changed the way you eat for good health?  I'd love to hear from you.
 

Happy International Bat Appreciation Day.  Really!  It is also National Cheese Ball Day as I learned when I walked into the gym this morning and the front desk staff wished me a happy cheese ball day.  Wow, what a start to my day, and no, I am not celebrating either one in any special way, except maybe to tell you about how there are things we might not like in life, but have to endure anyway.

Unlike my cousin Kristin who studies bats and produced an award winning short film about the amazing mammals, I am not a lover of bats.  Maybe it’s the way they look or squeak, or the vampire fantasy of Dracula that creeps me out.  I do however understand their critical importance to our ecosystem, and appreciate the work they do, but when I see them flying at night, I duck. I don’t enjoy bats, but they do so much good.

I’m a health coach and I love the work I do.  My mission is to help people with lifestyle change around nutrition, activity, sleep, relationships, stress, etc., to better support their health and happiness.  I love meeting with clients, doing talks on health topics, and seeing people learn and grow and change through the coaching process, or because of the information I shared. However, there is one thing I don’t really enjoy about health coaching, but I know it is good for business, and that is social media. I am uncomfortable with putting myself out there, and each day I have to push myself to post something interesting, thought provoking, or inspiring.

Speaking with people 1:1, or in groups face to face is great and energizes me, but to send a message out into the universe, not knowing who will see it, or what they will think, is somewhat difficult for me. Likes, hearts, and comments are nice, but what about all of those other people who saw something I posted and didn’t comment?  What did they think?  I want to know! 

It is good and necessary for people to see me and understand what I do, especially without a brick and mortar physical space where I can advertise my services.  If I don’t tell people about myself, and my business, I can’t fulfill my mission to help people feel better. Knowing this helps me push though with marketing and social media.

Social media is good for my health coaching business; just like bats are good for our world, but that doesn’t mean I have to like it, or them.

Are there things that you don’t like about your job, but you push through because it is good and necessary?  Share it here.  I’d love to hear from you!

If you want to know more about bats, check out Kristin’s blog today on her website www.kristintieche.com and view her award winning short film, Invisible Mammal on YouTube.