Wine & Wellness Wednesday: Gratitude

There has been a lot of upheaval, scheduling-wise, and sadness, and loss of routine, and generally lots of loss in 2016. Recently, not only the deaths of Carrie Fisher and her mother, Debbie Reynolds, and one of my favorite authors, Richard Adams, but also the death of a much-loved cousin made me very, very sad.

As I was meditating this morning, I worked on changing my mindset from loss to gratitude. It’s incredibly hard, but I’m working on it.

I am grateful for my wonderful, supportive, loving husband. For my funny, lovable, sweet dogs. For my health, which is generally pretty good. For my family, near and far, who are always good for a hug or a laugh (or both). For my friends, ditto. I am grateful for the creativity that keeps me picking up cross-stitch or crochet projects, or playing with new recipes when I cook, or digging in the garden.

I am grateful for books and music, and for the friends who create both, as well as for the people I have never met who create both. I am grateful for movies, and television, and recordings that mean even though I never met Alan Rickman, I can sit down and watch one of his many stellar performances and be grateful that I lived in a time when technology makes it possible for me to watch him perform. Ditto Prince, and Carrie Fisher, and Glenn Frey, and so many of the other wonderful artists we’ve lost. I am grateful for books, and for the writing of people like Richard Adams, and for being able to pick up a book any time and read the beautiful work of people who are gone.

I am even grateful, in some ways, for challenges, and for having to find new ways of thinking or acting, and many, many opportunities to learn.

May 2017 bring us all joy, health, laughter, and opportunities for gratitude.

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Routines Are Awesome!

Routines are good things. Back in March, I did a #winewellnesswednesday topic about routines. Recently, with lots more travel in my life than is normal, and with massive disruption in my routine, I had reason to think again about why routines are good and how they can be helpful. I didn’t get my entire morning routine back today, however, I was closer to whatever normal is than the day before, and I’m sure that contributed to a rather better day. AND…I’m looking forward to getting more of the routine back tomorrow. It’s also really comforting to know that it’s becoming easier and easier to get the routine back, which is helpful for maintaining healthy habits! (Particularly as more holidays approach…my exercise routine in particular will be really important to keep!)

What healthy routines do you enjoy? What healthy routines do you want to start? There’s no time like the present! (It’s a gift, you know!) Cheers! Here’s to your health! :)

Wine & Wellness Wednesday: Can Better Nutrition Help You Quit Smoking?

I want to preface this week’s #winewellnesswednesday with this statement: I have never been a smoker. (Other than once when I smoked a tiny part of one cigarette purely for the shocked expressions on some friends’ faces!) Now that I’ve clarified that, I want to talk about nutrition and quitting smoking. Specifically, I want to talk about how nutrition can help someone be successful when quitting smoking. Recently, several of my dearest friends & family have taken up the challenge of quitting smoking, and I applaud them greatly for that effort! (HUZZAH, friends & family!) I went looking for information, because I was curious. Whaddya know! I found stuff! :)

Apparently, dairy products make cigarettes taste icky. (Anyone want to chime in on this?) So grab a glass of milk or a high-protein yogurt (such as Chobani) when you have a craving for a cigarette and it can help deter the smoking urge. (A high-protein snack will also help curb other cravings!) Vegetable sticks (celery or carrots, anyone?) will both give you something to do other than smoke and act as a healthy snack.

One of the articles I found referenced the paleo diet specifically as a support for smokers while trying to quit. Adding more fruits & veggies to your diet and avoiding foods that cause inflammation (such as anything with gluten) can help your body recover from smoking damage. (Granted, that article is from a site dedicated to the benefits of the paleo diet.)

Have you quit smoking successfully? What helped you quit? What do you wish you’d tried, nutritionally speaking?

Cheers! Here’s to your health! :)

Wine & Wellness Wednesday: 3 Ways to Have a Healthy Holiday!

So, tomorrow is Thanksgiving, of course (at least in the USA), and it’s become a day to overeat, hang out with family and friends, watch football, or do whatever-it-is that you do. :) I’ve been thinking, as I faced the specter of a vacation, “How am I going to stay on target with my healthy goals while enjoying the holidays?” And I came up with three things.

1.  Have a plan. We are spending time with family, and that frequently means both travel and indulgence. I brought my own snacks. I made a menu and worked on it with family so we’ll stick to it. I made arrangements to exercise. I planned on a little indulgence. (See 3 below.) :)

2.  Drink water! Everyone knows this is one of my favorite topics anyway, and at the holidays it becomes even more important. Whether your holiday beverage of choice is wine, whiskey, eggnog, or a Coke, alternating with water is a good way to cut down on calories and a good way to stay hydrated. (How does it help you cut down on calories? By not eating or drinking as much; water fills you up!)

3.  Be a little indulgent. As Michael Pollan says in FOOD RULES, “Break the rules once in a while.” (#64). Oscar Wilde is credited with “All things in moderation, including moderation.” It’s a holiday. Have some fun. Have a piece of pumpkin or pecan pie (not a huge piece). Find creative recipes to substitute healthy ingredients for your holiday favorites! (And maybe have a spinach salad with dinner.)

Cheers! Happy Thanksgiving, and here’s to your health!

Wine & Wellness Wednesday: Feed the Right Wolf

I’ve been thinking a lot about this phrase lately, ever since re-watching the movie TOMORROWLAND.

There’s been a lot of stuff going on in the world lately. I keep coming back to this phrase.

Feed the right wolf.

I went looking for information online to see if something would trigger a specific thought process.

After reading the Psychology Today article (link included below), what comes back to me again is “choose your attitude.”

We make choices every day. We decide which wolf to feed every day. We move between action, reaction, and response every day.

Today, I fed the healthy wolf, the calmer, clear-thinking wolf. I spent time on activities emphasizing some of my core values (creativity and knowledge). I made healthy choices for meals and sleep. I allowed myself to be both productive and lazy, all in the same day. The choices we make every day impact not only ourselves, but everyone around us.

Today, I fed the right wolf. I hope to do it again tomorrow.

What can you do tonight (or tomorrow…or the next day…) to feed the right wolf?

Cheers! Here’s to your health!  

Wine & Wellness Wednesday: Personal Progress

This is a little different for a #winewellnesswednesday topic. I’m going to simply talk about personal progress; specifically, mine. It’s also odd to talk about when I feel like I’ve hit a plateau that I need a kick in the pants to get over, however, it may be a very good time for talking about that, as it may help me make a plan to jump off the plateau and make progress again. :)

I recently ordered two shirts from the web site for one of my favorite clothing stores, and I ended up having to trade one of the shirts for a different size.

A smaller size.

That felt really, really good. I still enjoy wearing comfy, baggy, cozy clothes, however, I’m no longer hiding behind those comfy, baggy clothes. I’ve gotten into shirts that I previously had to wear over tank tops, and I’ve worn those shirts buttoned up without layering them. I’ve worn pants that barely fit (not that long ago) and I almost need a belt. Jeans that I bought not long ago are slightly too big.

My personal health and wellness path isn’t strictly about weight loss. It’s about feeling better about what I eat and the activities I pursue and how I feel while I’m doing stuff. I still want to lose (and would benefit from losing) more weight. My feet and knees hurt a fair amount when I spend too much time on my feet, so that’s something that needs some work. I have more clothes that I’d like to feel better wearing.

But that progress I mentioned? It’s happening. It’s about listening to my body and recognizing how I feel when I do something or don’t do something. (Giving up gluten and almost all fast food has had massive positive effects, for example!) It’s about acknowledging that there are going to be weeks when I don’t make progress (and maybe I go backwards a bit). It’s about cravings…whether those are for spinach salads (YUM) or dark chocolate ice cream (also YUM). It’s about knowing that I feel much, MUCH better when I start the day by meditating, followed by exercise. It’s about making those positive, sustainable changes, week by week, that keep me on the path to better health.

Positive, sustainable change. Everyone is capable of it. Everyone can benefit from it.

What positive, sustainable change can you make this week?

(Now, if you’ll excuse me, it’s been a rough week around here. I’m looking forward to a dish of dark chocolate ice cream. Yes, for dinner.)

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Portion Control

Two weeks ago, the Wine & Wellness Wednesday topic was Michael Pollan’s FOOD RULES (specifically, rule #12). Today, the rules that are on my mind are 52 and 53, and both relate to portion control.

Rule 52: Buy smaller plates and glasses.

Rule 53: Serve a proper portion and don’t go back for seconds.

This can be incredibly hard to do, particularly when you think you’re really hungry or you’ve made a favorite recipe using gluten-free ingredients and it almost tastes exactly the way your grandmother made it. (What’s that? Did that happen recently? Yep, that was me this week. Gluten-free chicken divan and it was divine!) I haven’t managed to start using smaller plates yet, but most of the time going back for seconds is going by the wayside. I also set my utensils down between bites to try and take more time as I eat, and (usually) I try to take time before going back for seconds to be sure I’m really still hungry and it isn’t just an emotional “oh my golly that tasted awesome I need more” response. It’s also getting easier to cook less to begin with, which means the leftovers get packaged up for different meals instead of eaten as seconds, or there aren’t leftovers because I started with the right amount of food.

What do you do for portion control?

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Water! (Again!)

In December of last year, one of my very first Wine & Wellness Wednesday posts was on the topic of water. (Text included below.) The topic of water came up again in conversation recently so I thought I’d go back and revisit that post. When I reread it, my thought was “Yup! This is still right on.” I still prefer (mostly) room-temperature water, no ice, sometimes with lemon. I still finish my showers with a dash of cold water. And I still highly recommend becoming a water drinker if you aren’t one already. (That one is relative to “there’s no reason to start drinking wine if you don’t drink wine.” It’s from the very first Wine & Wellness Wednesday post!)

***

Water! Let’s talk about water. This is becoming one of my very favorite things. :) I’m one of those people who (mostly) likes the taste of water, and it’s one of my favorite beverages. (Although there is definitely some tap water that needs help. Lots of filtering. And lots of lemons.)

I’ve started asking for water with no ice and a few slices of lemon in it when I’m at a restaurant. Think about it: if you drink ice cold water with your meal, you’re chilling down the digestive fire and interfering with your body’s ability to process your meal (according to Ayurvedic medicine). Also, the lemon in your water will help you digest your food better.

There is, again, a fair amount of conflicting information on how much water a person should drink. Eight ounces per 10 pounds of body weight, or eight glasses that are 8 ounces each, or 10 ounce for each 15 pounds of body weight or or…Argh! What to do?

You’ll figure out what’s right for you. Definitely drink when you’re thirsty, and, in hot weather, drink before you’re thirsty. If you feel like having a snack, but maybe it’s not really hunger, you can figure it out by having a glass of water first. Or if you’re bored and feel like eating (or angry, or upset), try having a drink of water first.

One other thing about consuming water that I think is important to mention. In my last Wine & Wellness Wednesday post, I pointed out that if you’re not a wine drinker, you don’t need to start. Well, if you’re not a water drinker, you totally need to start! Water makes up a considerable part of the human body and it’s critical to your health to drink it!

Also! I’ve grown to love having a cold water end to my shower. The cold water chases blood away from the skin, back into the body where it circulates better and supports digestion better, and it helps me cool off after a hot shower. (Although occasionally I’ve gotten the shower too cold and the…we’ll say squeaks…have agitated our dogs!)

Cheers! Here’s to your health!

***

Wine & Wellness Wednesday: Shopping! (Food Rules #12)

My latest reading fascination is FOOD RULES by Michael Pollan. Initially, I thought the title meant “food RULES,” as in “food is AWESOME.” (And, of course, it is!) What it actually refers to is a list of 64 guidelines that Pollan put together after writing IN DEFENSE OF FOOD. (I haven’t read that one yet. It’s on my list!)

I haven’t read them all yet, even though it’s a super short book, but I came across one that jumped up and down at me and yelled “Me! Me! Talk about me!”

Soooooooooo…which of Pollan’s rules was so emphatically asking for attention?

#12: Shop the peripheries of the supermarket and stay out of the middle.

Grocery stores carry all sorts of both foods and food-like substances. If you think about most versions of the American grocery store, the perimeter of the store is where you find more of the whole foods and/or the less-processed foods. The middle is where you find things like Cheetos and breakfast cereals that turn the milk weird colors. The perimeter is where you find fresh vegetables, fruits, the meat counter, and the dairy cases. (Granted, not everything in the dairy case is an actual food, but you get the idea. And not everything in the middle of the store is unhealthy.)

Why is the perimeter of the store better? Processed foods (while often delicious) are loaded with all sorts of stuff that isn’t good for you, such as high amounts of sugar, preservatives, fats, and other junk. It’s much better for you to take those whole foods and process them yourself – by cooking at home! Plan your grocery shopping ahead of time by having a menu and a list, and focus on the periphery of the store.

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Elimination Diets

The topic of elimination diets really intrigued me during my initial health coaching certification process. The basic premise of an elimination diet is that you eliminate from your diet the major food groups that cause issues to many people; wheat/gluten, dairy, eggs, soy, and corn. This lasts for anywhere from three to six weeks (naturally, different sources will recommend different timelines). Then you gradually add back one food group at a time and pay attention to how your body feels when you do. An elimination diet is generally used to determine if you have any food allergies or sensitivities (as those can be difficult to test). If your symptoms come back, or if your body starts feeling bad, then quit eating whatever-it-is you added back to your diet!

As a note, it’s probably a good idea to pay attention to what is happening in your life when you try an elimination diet. For some unknown reason, I picked the time when my husband had both knees replaced to do mine. Hospital cafeteria food does not make an elimination diet easy! Luckily for me, friends and family were supportive of my insane plan and helped me figure out what I could eat, in addition to actually bringing me good food that fit the elimination diet parameters.

What exactly happens?

For starters, it’s a good idea to at least move everything out of the kitchen cupboards and refrigerator (if you can) that includes ingredients you’re trying not to eat. I cannot emphasize this enough: READ EVERY LABEL on processed food. I was really pleased to find a gluten-free cracker that I really liked (Nut Thins, made with almonds and rice), only to look more closely at the ingredients and see milk labeled as a seasoning agent. Drat!

You may find yourself cooking from scratch at home more, as it can be difficult to eat out. Eating out is not impossible, and a lot of fun at times! More and more restaurants have healthier options and are good about labeling food allergens. Also, that “cooking from scratch at home more” thing can also be a lot of fun! :) Make a plan, and make a menu. If you go to the grocery store armed with a plan, you’ll be a step ahead in making healthy choices that don’t include one of the food groups you’re trying to eliminate. Also when you plan, include things that may seem indulgent but help you get past foods you’re accustomed to eating that you’re now trying to avoid. Dairy-free ice cream (made with coconut or soy or almond milk), and gluten-free snacks or bread or pasta instead of regular versions, for example, can help you not miss brownies or ice cream or Cheetos. (Although, weirdly, Cheetos are gluten-free…but they’re made with cornmeal!)

Next, live your life! Yes, it’s going to be restrictive, and no, it isn’t going to be easy. You CAN do this, however, and you WILL get through it. I know. I’ve done it. :) The elimination diet I did was a big factor in determining that I have issues with gluten.

After you’ve figured out what you can (and can’t) eat, then you have the opportunity to fine-tune your menu planning and really see long-term, positive, sustainable improvements in how you feel!

Cheers! Here’s to your health!

#winewellnesswednesday

Wine & Wellness Wednesday: Exercise!

For this week’s Wine & Wellness Wednesday, let’s talk exercise. :) Within the past several months, TIME magazine has included several pieces on the benefits of exercise. “The Exercise Cure” was the cover topic on a special double issue in September. It reinforced for me how important it is to exercise, and how it’s never too late to get started. A short version of the benefits appeared in the July 4th issue of the magazine, also; mind-body benefits, memory improvement, increased energy, decreased depression, curbing cravings, and reducing some cancer risks. WOOT! Who wouldn’t want all of those things, right? One of the things I’ve noticed is I almost always feel better on the days I exercise in the morning than when I don’t. It’s become part of my routine, and it energizes me for the day ahead.

Do you have to go to the gym or get specialized equipment for your home? Nope! Go for a walk. Use an old two-liter bottle, filled with water, for weight lifting. Mow the yard. It takes next to nothing to get started and add exercise to your routine. Do you need to go anywhere special? Also nope! You can walk around your block, or go to the mall (no membership fees required). If you do want to go somewhere, there may be more options now than in times past, related to variety of exercise. Zumba. Yoga. Gym membership. Walking clubs. Running clubs. Dance classes. Kickboxing. Dog walking volunteer work. (In fact, taking an agility class with your dog is a great way for both of you to get exercise AND increase your bond!)

The TIME magazine articles are available online if you’re a subscriber (or for a small fee). Otherwise, see the links below for a little additional info. :)

Now that you’re done reading, get moving! What’s your favorite type of exercise? Let me know…and then go do some!! Cheers! Here’s to your health!

Wine & Wellness Wednesday: Get Knitting! (Or Cross Stitching...or Crocheting...)

I’m not sure there are enough words for how much I love today’s #winewellnesswednesday topic. I had something else entirely in mind to write about and then I saw one of the links below and I thought to myself, “YES! That’s my topic today!”

So…what is it?

Knitting & crocheting are good for your health. :)

I’m going to add cross stitching, also, as I get many of the same benefits from sitting down with a needle and thread and aida cloth! I’ve known for a long time that I feel better after I’ve spent some time being crafty & creative, whether it’s working on a crochet or cross stitch project. (I used the phrase “I’m feeling STITCHY” once because I hadn’t cross stitched in weeks, and it led to a resolution to stitch every day, which I have done pretty consistently and it feels great!)

Alleviate depression. Improve motor skills. Reduce stress. Create beauty. All of these are fabulous reasons to pick up knitting or crocheting (or cross stitching). (Currently I’m much, much better at crocheting, but I’ll get the knitting down one of these days. Really. I will.)

Now if you’ll excuse me, I am going to go cross stitch! :)

Wine & Wellness Wednesday: Be Still

I’ve talked about meditation, but today I want to talk about stillness, about just being present with what you’re doing and settling down for quiet time. I’m not focusing on meditation or mindfulness (both excellent topics), although being still could be considered to be related to both of those. It’s just not being frantically busy. Be still. Sit for a conversation. Stop. Take a breath. Step back from hectic. What are the benefits? You’ll be more focused on where you are and what you’re doing. I had the opportunity today after a long day to have a nice, if brief, conversation over a glass of wine, seated in the back yard, enjoying the gorgeous weather. It was one of those moments I felt very present and blissfully still, even though the dogs were hectic and my friend’s small child was active. It helped me set a tone for the remainder of my day and remind me that small moments mean a lot. Blood pressure down, tiredness level dissipated a bit, and contentment level went way up. (And yes, there will be a future post – or posts! – about the benefits of mindfulness…) :)

Where can you make a moment in your day to be still and be present with yourself or with those around you?

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Essential Oils

Close your eyes for a moment. (Ok, I know it’s a silly request when I also, clearly, want you to read this post. But do it anyway after you read the next few sentences!) Think about your favorite scents. Think about a scent that brings back a memory or a feeling that’s so strong that you’re there. Think about a scent that makes you feel happy or content or joyful.

Go ahead. Close your eyes and think for a moment. I’ll wait.

(No, seriously! Close your eyes! Just for a moment.)

What did you think about? Was it someone’s best-ever chocolate chip cookies? Was it the ocean wind over the beach? Or the smell of the garden after a rain, or the almost-forgotten scent of a loved one’s cologne, or the sharp tingle of a campfire’s smoke?

How did it make you feel? Are you calmer, happier, or maybe slightly sad or nostalgic?

Scent is a powerful thing. It can settle us down when we are agitated, or wake us up when we are dragging. Now think about having that scent in a bottle, and that’s one of the reasons that I use essential oils for some things around our home. Primarily, I use them for diffusing (aromatherapy), applying to certain acupressure points, and also for pain relief.

What’s the deal about essential oils? Many plants have beneficial properties, and if properly extracted, the essential oils for those plants compound the benefits. (That’s the theory, anyway.)

(As a side note…many plants have not-so-beneficial properties and yes, the oils compound those as well. We won’t talk about the monkshood in my garden...)

I have a few that I like very much and use almost daily. I also have an excruciatingly sensitive nose (or it seems that way) and many scents (particularly concentrated) really bother me. For example, I don’t use pure lavender oil for anything, but I have two essential oil blends that include lavender and that’s ok for me.

When I did some digging into the topic, I learned all sorts of interesting stuff. Essential oils are now being considered for alternatives to antibiotics in livestock. Some of the compounds in some essential oils might be useful in fighting inflammation caused by air pollution. Some of this I knew already; some essential oils are used in cleaning products, skin care, and even cooking!

If you’re considering adding essential oils to your wellness toolbox, do some research, such as in the WikiBooks item linked in comments. Definitely be cautious when using essential oils topically, as some can irritate your skin (you may want to use a carrier oil). Talk to people and find out what they use and why and how! You will learn something interesting and potentially useful!

If you do already use essential oils, I’d love to hear what types you use, how, and for what! :)

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Translating Produce Labels

Back in April, I wrote about reading labels and translating the difference between organic, natural, and healthy. One of the other, very common labels you’ll see in a grocery store are those stickers that come on your apples, grapefruit, or bell peppers. You’ve probably noticed that produce you buy at the grocery store has a sticker with a four-digit or five-digit code on it. Have you ever wondered what those mean? Or looked it up? Well, you’re in luck! I did…and I did. :) And even though I knew some of this already, I learned something else today!

(Wait a second…fruits and veggies come with stickers?! What about those veggies from the CSA? I KNOW the origin of those veggies. ;) We don’t need stickers for those!)

Prior to today, if you’d said to me, “Jolie, what do those stickers mean?” my answer would have been as follows: five-digit codes starting with a 9 are organic; codes starting with 8 are GMO (genetically-modified organisms), and codes starting with anything else (such as a 3 or a 4) are conventionally grown. The stickers also make it easier for the checkout clerk to identify and scan the produce, instead of trying to tell the difference between a kohlrabi and a cabbage.

What I didn’t know is that the codes are part of a system that’s been in place since the early 1990s, and are now monitored by an organization called the International Federation for Produce Standards (IFPS). (The codes are also optional and not everyone uses them.)

What I learned today is that the IFPS is changing the meaning of the codes and those starting with 8 will no longer specify GMO foods, as the 8s were not being used.

So now, it’s a little simpler. A code starting with 9 must be organic (although it’s still a good idea to look for the USDA certification if you want to be really certain); all other codes are conventionally grown. (What’s that mean? Growers may use pesticides/herbicides on their crops, and nothing will tell you if the produce includes GMOs.)

What are your options? Start at the farmers’ market! :) Know your grower if you possibly can; building a relationship with local farmers is extremely rewarding. If you can’t, and you want to know what’s up with the produce you buy at the store, check the sticker. If organic is important to you, look for the 9s.

Information! It’s good for your health. Cheers!

Wine & Wellness Wednesday: Reading As Meditation

Reading can be good, and reading can be challenging, but have you ever thought about it as a meditative practice that's good for your health? :)

I thought about this recently as I was spending a lot of time reading, and each time I looked up from the book I felt better, and more relaxed, and more ready to tackle something different.

Oddly enough, those reactions are similar to the reactions I have when I meditate! It helps if you like to read (and I do), and if what you’re reading is deeply engaging and helps you focus on it instead of being scattered about by everything that goes on in daily life.

So naturally I went looking for information, to see if anyone else had the idea that reading can be a kind of meditation. And I found some! (See the comments!) :)

What do you think? Have you ever found yourself so immersed in reading that not only did you forget about the world around you, you came out of the reading more relaxed and in a better frame of mind?

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Superfoods!

What on earth is a superfood? I found myself wondering that recently when I was at a bookstore and I saw several superfood cookbooks. Huh? So I looked it up. A superfood is a nutrient-rich food considered to be especially beneficial for health and well-being. Ok…so what exactly does that mean? (Also! Surprise! I did NOT buy another cookbook! Anyone who knows me knows just how shocking that is!) Foods labeled as “superfoods” are higher in nutrients, antioxidants, vitamins, etc., and include blueberries, acai berries, goji berries, salmon, seaweed, and chia seeds, to name a few. (It could also be said that “superfood” is a new marketing term to get attention; well, it worked!)

There’s a key item to note here, by the way; there is no legal or medical definition for “superfood.” So what do you do? Wait until the scientific evidence is all available? Nah. By all means try adding some of the items I’ve mentioned to your menus! Blueberries are one of my favorite fruits; knowing they’re healthy for me is an added bonus. :) I frequently add a tablespoon of chia seeds to yogurt. (I’ve even had blueberry-acai dark chocolates, but I have a feeling that the added sugar negated the health benefits of blueberries, acai, and even the dark chocolate. LOL!)

Cheers! Here’s to your health!

Wine & Wellness Wednesday: Three Reasons You Should Try Acupuncture

I am thrilled to present this week’s Wine & Wellness Wednesday on acupuncture! I started going for acupuncture about two years ago and it has become an important tool in my personal wellness toolbox.

This topic comes to us from Stephanie Braunwarth, L.Ac.,FABORM, RYT-200, with Des Moines Acupuncture Clinic. (http://desmoinesacupunctureworks.com)

For thousands of years, individuals have been using Chinese medicine and acupuncture as a way to heal the root cause of their health conditions.  Whether your health concern is physical (stress, digestion, infertility, hormone imbalance, poor sleep, musculoskeletal pain) or emotional (anxiety, sadness, irritability, etc.) acupuncture can treat the underlying cause of these life-altering health challenges so you can live a life on your terms and with purpose!  Your body tries to heal itself every day.  It’s called homeostasis.  Acupuncture stimulates the process of healing in a directed way, through the insertion of needles into the skin, increasing circulation to any area of the body that needs healing.

There are a number of amazing benefits to regular acupuncture care.  The following explains just three of the reasons why you should add it to your healthcare regime:

1)        It treats the root cause of your symptoms

We take an over-the-counter pain reliever or NSAID for our muscle tension and headaches, an anti-histamine for our allergies, birth-control pills for our menstrual cramps, and an anti-diarrheal for our IBS.  These medications, though, are masking your symptoms and not treating the root cause of why you have the symptom in the first place.  They may be a temporary relief, which at times is necessary, but when a condition becomes chronic, the issue lies in the person’s body constitution.  That’s where acupuncture and Chinese medicine come in.  Acupuncture treats each individual uniquely, based on what their body needs and what traditional diagnostics are showing.  By treating the root cause of a health condition, the individual’s health stabilizes and their body becomes more in balance.

2)        It reduces the body’s stress response

Your stressors aren’t going to disappear with acupuncture, unfortunately, but your body’s response to potential stress will be reduced.  Acupuncture helps to relax the sympathetic nervous system, which kicks in to high gear when we are in fight or flight mode.  We need our fight or flight response when we are in danger, but do we need it sitting in traffic or at our job each day?  Daily activities will be more enjoyable when we are in a more relaxed, coherent state.

3) Better sleep

When our sympathetic nervous systems don’t feel the need to release cortisol all night long, the body can more easily go in to rest and digest mode and sleep soundly through the night.  Our bodies heal and repair when we sleep.  If we don’t sleep, we don’t heal, period.

Wine & Wellness Wednesday: Going Gluten-Free

This is a topic that’s been weighing on my mind for a long time. It’s difficult to talk about, because it’s complex. It’s also easy for people to joke about. It’s a pain, in our heavily-gluten-loaded, heavily-processed-food-loaded world, to eliminate one of the ingredients widely present in foods (even where you wouldn’t expect it).

Here’s the thing. Wheat as we know it now isn’t the same wheat as 100 or 200 years ago. It may not even be the same as it was 50 years ago. Wheat has been modified to be more productive, and in that modification, the protein that is an issue for many, many people has been enhanced.

So what’s the problem? Wheat is a grain. The guidelines say have healthy whole grains in the diet. No problem. Right? Well, for some people, no, it’s not a big deal. For some people, in varying degrees, it’s a very big deal. Whether someone has full-blown celiac disease, a wheat allergy, or simply an intolerance or sensitivity, there can be multiple impacts to the person’s health. I’ve seen people who have had severe allergic skin reactions to simply being touched by someone who has handled wheat; the allergic person didn’t even ingest it. I’m not going to go into all of the science (or the icky details). I’m going to go over my experience (with a few moderately icky details).

I started wondering if I might have issues with gluten based on the things I was learning in my coaching studies, and I started paying attention to what I was eating and how I felt or what happened the day/two days after eating certain things. One of the body’s reactions to gluten is inflammation. Inflammation impacts the body in multiple ways, and everyone is different. My gut went kablooey on a regular basis. (That’s as detailed/grotesque as I’m gonna get, folks; you’re welcome.) I had regular acid reflux/heartburn. My joints and feet hurt. My moods tanked. I wanted more of whatever it was I was eating because I wasn’t full.

Then I started cutting out foods with wheat. (Barley, too, although it doesn’t strictly contain gluten, but a related protein.)

What happened? My gut issues cleared up. The acid reflux went away. The plantar fasciitis in both feet went away. For the most part, my joints felt better. My moods stabilized and improved. I stopped taking an herbal, organic, anti-inflammatory supplement. I stopped taking the anti-depressant I’d been put on as an appetite suppressant, and I stopped taking the prescription anti-acid reflux medication. (NOTE: I discussed that one with my doctor. I absolutely do NOT recommend modifying your prescription regimen without a clear and specific conversation with your medical provider!)

Cutting out foods with wheat. I’m not going to say it sounds simple, or that it is. There is NOTHING easy about cutting out foods with wheat when you’ve been accustomed to pasta, bread, beer, and brownies. And Campbell’s soups, and salad dressings, and many bottled barbecue sauces. It required lots of adjustments, both of my menus at home and what I order when we eat out. I read every label now on anything I buy that’s processed. (Processed foods are a whole different category! I’ve even done a Wine & Wellness Wednesday on it.) It was hard at first. All I wanted to do was make a huge pot of buttered noodles and eat myself dead on them. I adjusted my menus so I cook more with rice, or quinoa, or other starches if I really need a starch. I looked at multiple gluten-free foods. Some of them have way, way too many ingredients. (I’ve been thrilled to find a GF pasta I love that’s made of just two ingredients; black beans and water. It’s fantastic!) For the most part, we eat a lot more whole food or real food at home. We don’t go out to McDonald’s or Wendy’s. (For the record I also had to give up corn; it is not a gluten-containing grain, but I am allergic and that allergy manifests as gut issues. Seriously. I live in Iowa and I can’t eat corn. CRUEL.) I look at every label, every time. Sometimes I goof, and I pay the price later (sore joints, tanked mood, grumpy gut). Paying attention to how my body felt after I ate whatever-it-was, however, was what did it for me. It simply wasn’t worth suffering just to have a regular brownie. (Besides…I’ve found some really tasty GF brownie mixes.)

Everyone is different. Every body is different. My husband has noticed benefits of not eating gluten, although his reactions were never as intense as mine. Your experience will be different. Do I think everyone could benefit from not eating gluten? Yes. Do I push it? No. Do I try to avoid it? Yes. Do I goof? Occasionally. Mostly what I’ll do is discuss the reasoning behind giving it up, and the experience I’ve had since giving it up. It convinced me that even though it isn’t easy, it is totally worthwhile.

Cheers! Here’s to your health!