Finding Food You Love

So often I heard I don’t like vegetables from my clients. OK, well how can one change that? It’s called experimentation. Honestly, I look at all these salad bowls online arranged so pretty and I groan. Why? Because it simply doesn’t appeal to me. Yep, you read it right. I grew up with meat and potatoes, then vegetables. I’m a carnivore. Also when I eat a bowl of lettuce with just vegetables I am ready to eat again in about 2 hours-exactly the amount of time it takes your stomach to empty into your small intestine. I end up so hungry I don’t function well.

If you read my book then you will know I speak about eating for your needs and listening to your body. Being plant based doesn’t mean just eating plants. It means having a diet that is heavy on plants. I’m not a vegan or vegetarian. I’ve tried both several times in my life and it’s not for me. I know someone who was a devout vegan for almost 20 years. When asked why they switched back to being a carnivore after so long the reply was simple, “ I was hungry for all those years”. Personally, I don’t know how they functioned! For others, they feel best with a vegetarian diet. There is no right and wrong, just what works best for you.

So equally important to eating your vegetables and hydration is making sure you find foods you enjoy. Now if your bowel is an issue then you do absolutely need to be careful. Fruit and vegetables are super important to good health and I would be remiss to lead you to believe otherwise. If you look at my recipes you will see I’m a fan of cannellini beans. They work in my body. Don’t like them? Change the type of bean. Make chili and add lots of vegetables at the end so they don’t over cook. This is the experimentation I’m talking about. Drop your fear and have fun.

Be creative and find ways to take the foods you like and make them work for you. Need help? Message me and tell me what you’d like to eat and I will find a way to change it for you. Then I will post it in the blog and/or on social media. There are so many options. Just keep trying new things until you find a few you really enjoy and feel good in your body. Make those your rotation then keep adding until you have a roster of healthy foods you enjoy! That will make feeling good a pleasure instead of a chore. When we don’t enjoy what we are doing we give up. Experiment, pay attention to how food feels in your body and make sure it’s organic or grown in a clean manner to insure you are not ingesting chemicals that disrupt how your body functions!

Let’s take garlic. Not my best food but great for you on so many levels. So I marinate it in citrus which makes it tolerable for me. Play around, have fun. Sometimes you might say “oh my god that’s disgusting” and that is ok too. I’ve had a few of those.

Small steps = miles! Don’t give up! Find foods you enjoy so you can feel better and fuel the life you desire instead of living in misery because of the choices you make and your resistance to change.

KELP

So if you have looked at my recipes or watched videos you will see I am a big fan of kelp. I frequently use it in place of, or in conjunction with salt. Why is that you ask? Seaweed has ten times as many minerals as plants grown in soil. Most constipated people often have mineral deficiencies.

Kelp is full of carotenoids and flavonoids which are antioxidants. It contains antioxidant minerals such as manganese and zinc (immune boosting minerals too). It is high in iodine which many people are actually missing in the diet. Diet is the only way to get iodine without supplementation. Iodine deficiency is implicated in polycystic ovarian disease, prostate disorders, autoimmune disorders, hypothyroidism and diabetes. However, if you struggle with hyperthyroidism, it is best avoided. It has moderately high amounts of iron too so it can really help you get more oxygen into your tissues and help eliminate anemia.

Kelp has been shown to slow the spread of colon and breast cancers. It contains a natural fiber called alginate which is believed to help stop the gut from absorbing fat and thereby assist weight loss. Kelp contains vanadium which can help with reducing blood glucose levels and can be important in diabetes management..

Simply adding it to your food can make a big difference to your nutrient profile. So when you’re making that smoothie, soup, stew or salad dressing add a bit of kelp and increase the nutrition profile of what you eat!

MSG and Anxiety

Changing your diet as a means to change your health and ultimately, your life can be full of challenges one never quiet expects. I learned after so many years working with clients that change is gradual and full of hurdles one must learn to navigate. One of the greatest tools we have to change our health is education. I have realized this is what I am most passionate about, educating anyone who wants to learn on a basic level because real change starts at the bottom and gradually increases over time.

Most of us have heard of msg or know it is frequently found in Chinese food. What most people don’t realize is msg is a food additive found in abundance in processed foods, pre-made meals (even vegan ones) etc as it is considered a flavor enhancer. Msg is known to be a neurotoxin. in simple words it is toxic to your nervous system and can disrupt how your body functions.

Neurotoxins are implicated in neurodegenerative disease such as Alzheimers, dementia, MS, ANXIETY, Parkinson’s disease, epilepsy, Tourettes, schizophrenia, autism and depression. MSG is an excitotoxin. Excitotoxins increase transmissions in the central nervous system leading to rapid firing of nerves which can cause anxiety, ADD/ADHD, increased sensitivity to pain.

Extended or heavy use of excitotoxins can lead to excitotoxicity. Excitotoxicity is when your nerve cells suffer damage or death due to sustained levels of excitotoxins resulting in excessive stimulation of nerve receptors. So that ADHD you struggle with could 100% be the result of your diet.

Now msg is not just in Chinese food. It is a common additive listed as an ingredient. Ingredients such as carrageenen, bouilon, natural flavors, stock, malodextrin, citric acid, malted barley, barley malt, malt extract, brewers yeast, pectin, anything “hydrolyzed”, soy protein, soy protein isolate, soy protein concentrate, whey protein, whey protein isolate, whey protein concentrate, etc. MSG occurs naturally in ingredients such as hydrolyzed yeast, yeast extract, autolyzed yeast, protein isolate and soy extracts. It is in tomatoes and cheese.

Soy sauce is generally full of msg and is a known excitotoxin. Ever go out to eat sushi and then be awake for hours? Probably the result of that soy sauce (msg). Unfortunately msg is a natural byproduct of many fermented foods. However, a good soy alternative is organic tamari sauce as it does not contain msg. I have been known to show up at a sushi restaurant with my own organic tamari. Don’t be afraid to do what you need to do to feel good in your body and mind your health.

So how does all this translate to everyday life? Well, learn to read food labels so you know when there is msg added no matter how it is labelled. Use the notes option on your phone and make a list and read every label in the grocery until you are familiar with what products you can use without adding msg to your diet. Make conscious choices about what you eat. You don’t have to be 100% making everything from scratch but learn which companies keep it cleaner than others. Do NOT believe that because something is listed as vegan or plant based that it is free of food additives. Eat a varied and balanced diet full of “real” (unprocessed) foods. When this becomes the way you live then you are better able to tolerate small indiscretions in your diet from time to time.

I’m working on a 5-7 day course that will be offered in the near future with segments on how you can change your day to day living to improve your health. It all ties back to what we eat and how we assimilate our food or not.

Really the key to changing how you feel and how your body functions or how your children’s bodies function is through education and diet. Empower yourself to change your life and the lives of those around you, including saying goodbye to an anxiety filled life.

Seeds

Seeds are such an amazing addition to one’s diet. They add texture and flavor yes but they do so much more!

Let’s begin with pumpkin seeds. First they are an amazing source of zinc. Many people don’t realize that zinc is necessary for healthy sperm. So if you’re a family hoping to conceive then pumpkin seeds need a place in your diet! Zinc is also a major contributor to good sleep as they are tryptophan rich. In addition, they contain phosphorous, copper, manganese, Vitamin K and selenium. They are very high in MAGNESIUM which assist in getting healthy bowel movements. They are antioxidant rich which helps reduce inflammation. They are also fiber rich (back to those bowel movements). They have been shown to improve prostate and bladder health, heart health and lower blood sugar levels.

Make a pesto and add a few spoons to your meals daily.

Sunflower seeds are another addition to lots of my meals. Like all seeds they can simply be sprinkled on salads. They are great for reducing your risk of heart disease and diabetes. They are high in Vitamin E (an antioxidant) and selenium, both antioxidants.

Hemp seeds are one of my favorite seeds to use! I am especially fond of them in smoothies for the blood stabilizing effect and the fats help with satiety. I positively love, love, love hemp seed dressing (recipe in my book). They make everything creamier too. They are full of omega 3 and 6, Vitamin E and several minerals. They are known to reduce heart disease, improve the quality of your skin (who doesn’t want that?), reduce pms and menopause symptoms and contain both soluble and insoluble fiber(if you eat the shell) to help keep your bowel moving.

Flaxseeds, if you’ve read my book then you know flax seeds are the magic ingredient to really assist in obtaining proper bowel movements as they are fiber rich! In addition, toxins, excess hormones, heavy metals all bind to them to be excreted via the large intestine. They are high in good fats, minerals and thiamine (b vitamin) which plays a key role in energy metabolism. They can help stabilize blood sugar, reduce cholesterol and blood pressure.

I prefer golden flaxseeds over the darker variety for their taste profile. Also, it is important to grind your flaxseeds to improve your ability to digest them. If you purchase them pre ground please refrigerate or freeze them so they do not oxidize.

Now if you have an estrogen dominant cancer, are pregnant or breastfeeding then I would not recommend flaxseed due to their estrogen mimicking properties.

These are my “go to” seeds. You will see they often feature highly in my recipes. I absolutely love the crab cakes with flax instead of eggs (watch the recipe section for it to appear).

Skincare and Toxins

Mind your Skin

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Mind your Skin 〰️

We absorb 60% of everything we put on our skin. If you read my book you will see I mention this, especially with sunscreens. What about those lotions and potions? Skincare is a massive and growing global market. Not everything that glitters is golden or good for you. But there are products that are! Before we look at a few of those products let’s talk toxins.

Daily we are exposed to a multitude of toxins. They are in the air we breathe, the water we drink, cook with, bathe in. They are unavoidable. This makes it even more important that one takes every care possible to lessen the toxic loads our bodies carry.

Your shampoo, conditioner, lotions, potions, perfumes, deodorant, facial serums etc. can all be full of toxins. The chemicals you use to clean your home, your laundry detergent, air fresheners, dish detergents are simply chemicals waiting for you to spread the toxins around a bit more. There are alternatives that work and no, they do not cost a fortune. Costco, Walmart, Target and pretty much everywhere you could possibly shop now has alternatives (maybe not the corner shop). I frequently find products I’ve bought elsewhere at much greater prices in Marshalls or TJ Maxx.

So what is it you’re trying to avoid? The list is long but sodium laurel sulfate is the main ingredient you really want to stay away from because it strips the skiin of it’s natural oils. It can cause inflammatory reactions along with dry skin and/or allergic reactions. It’s found in just about everything that laters. We grew up thinking we need suds for products to be effective. This is because that’s exactly what the companies who make them want you to think. Maybe your laundry detergent is the reason some of your family members have rashes. As a teenager we changed laundry detergent from one of the bigger, more popular brands because I developed a rash. After the switch, the rash disappeared.

The Environmental Working Group is the best reference point for finding out what ingredients to avoid.T he list can be long. The basics are no parabens, sulfates, thc, petroleum or phthalates. If it is free from these ingredients you can rest assured it will state it in the packaging!

I’ve been wearing lipstick since I convinced my mom to buy me this bright orange blob at seven! Yes, seven. Since then I ingested lots and lots of petroleum. Women eat 4-9 lbs of lipstick in a lifetime. Traditionally lipstick contains heavy metals, parabens and many other chemicals known to disrupt how the body functions. Many many beauty products contain various hormone disruptors. Do not make the mistake fo thinking the big brands are safe. They are generally the worst offenders.

When it comes to makeup, moisturizers, sunscreens, scents I repeatedly go to credo. They do all the work for you as literally every product they sell is clean. The selection is utterly amazing as is the quality. Now do I have favorites? 100%. The Grown Alchemist sunscreen is utterly amazing! It is deeply moisturizing, glides on, stays on and really takes care of your skin! It is expensive so I limit it to my face, neck and decolletege. On my body I tend to use Juice Beauty or SunBum but there are other clean products available on the market too. Search around and find what works for you or click one of the links in the text and go straight to their website.

Clean Beauty

I’m in my 50’s. For as long as I can remember I am complimented on and asked about my skin and/or skin care. With everything in life (except artistic expression) I am very basic. I like simple food, simple, effective routines, uncomplicated life because life alone is challenging enough.

In 2021 I had fractioned laser on my face and chest. It took my already good skin to the next level. After going through the pain and expense of the laser treatment, I was determined to nurture my skin even more than I did before. I switched what I was using for some very expensive, very effective clean botanical skincare. It was indeed working then a friend told me about Herbal Face Food. This product/company is an ENTIRELY different level.

I started with the repair and HFF1 along with the soap. Now when you look at the cost of the soap you will undoubtedly wonder am I crazy. I did too. Until I started using it. I’ve had that one soap well over a year now. I use it almost daily (sometimes I’m lazy and do nothing). It still has probably another 6 months left as I use it but am also aware to not waste it. The soap is $65 and well worth the price!

I started to notice a difference in my skin within days. When you first put the serum on you tingle (burn) as it stimulates blood flow. These products are magic in a bottle! So for everyone who ask what I use here is the first part of the answer, Herbal Face Food.

use code DONNAB20 for 20% off your first order.

Skincare is so much more than just a good product or two. What we eat, drink, consume shows up in our skin. The collagen you take to repair your bowel also nourishes hair, skin, nails. It’s important that whatever you use it is clean. When I was younger I used mostly products from Farmaesthetics. I used their oils, exfoliators and cleansers. Now I use argan oil after visiting Morocco. My skin loves it. I use the Herbal Face Food serum, argan oil and then a day cream because I am older. Before that combo would have been too heavy. Plus I am frequently in the water and sun and it’s my happy place so I am super careful about nourishing my skin.

I do use sunscreen. 100% clean of course. My favorite is from Grown Alchemist. It is like no sunscreen I’ve ever used. It is rich, creamy, delicious, goes on so smooth and blends in easily. It does not leave a heavy white residue making you look like a ghost instead of a bronzed goddess! It works, feels great and nourishes my skin. What’s not to like? They have a nice selection of other products too but I have no direct experience of those. If they are anything like the sunscreen they are wonderful!

There is also another line that I watched one of my clients transform her skin with. She uses the products from Body Deli. Her skin went from good to out of this world! Again, I have no personal experience of them but what a transformation for my friend!

I’m sorry I don’t mean to sound like an ad. This is the easiest way for me to answer questions about my skin. How rude if I didn’t include links.

In my book I talk about Credo. Credo is a clean cosmetics store. I’ve been a fan since visiting their store in San Francisco. They have clean EVERYTHING-skincare, makeup, perfume, lotions, potions, all high quality and effective. Of course, like everything I’m a fan of some products more than others. What works on my skin might not work on yours (except herbal face food, as far as I can tell it’s magic for everyone who uses it). Credo is a great place to really get a feel of what is available in the marketplace. Their makeup colors are simply amazing!

Aside from the products you use, the nutrients in your food certainly affect your skin, both in integrity and appearance. Amino acids are the building blocks for your body. They help maintain skin hydration, resilience and appearance. Eating a diet rich in amino acid containing foods can do wonders for your skin.

Mushrooms contain 17 amino acids. Fish and quinoa are also high in amino acids. However most seeds have amino acids and good fats along with fiber to assist bowel movements. Turkey and beans are high in amino acids too. Eating a diet high in vegetables and high quality proteins (vegan or not) will provide a good cross section of amino acids to help nourish your skin, hair, nails helping you glow from the inside out!

It’s also important to look at what you consume that causes dehydration. Our bodies are 90% WATER!!! If you are dehydrated then how can your skin glow? Get the hydrating liquids in and avoid the dehydrators like too much coffee or caffeine containing teas. Instead opt for nourishing healing teas like licorice (which also nourishes your adrenals as well as helps repair ulceration), ashwagandha which nourishes those adrenals too and provides hormone support. Ginger tea for stimulating digestion and peppermint for soothing. Tumeric based teas to lessen inflammation and aid weight loss. Use herbal supplements to make non alcoholic drinks. Be sure to watch out for an upcoming guest blog on mocktails and a different blog on ways to up your hydration.

Finding Joy

This image reminds me of driving through Colorado, the majesty of the Rocky Mountains, the crisp air, the alpine lakes and mountainside hot springs.

So in my book on digestion I talk about finding joy. Joy is that illusive “thing” we all seem to be chasing in life. I feel socially we have been led to believe joy comes from outside of us. This could be through the acquisition of cars, homes, clothes, art. It could be through experiences-travel, a day on the lake, a week at the beach, your child’s sports event, snowboarding. However these are all outside of us.

I used to be this person. Always chasing the dream of travel, fabulous wardrobe, fabulous dining, you name it and you could sign me up. Except one day I realized that no matter what there was still a discontent inside of me. Then mold toxicity happened and it threw my world into disarray.

I bought an RV, closed my physical business location while a dear friend remediated everything possible from the mold house. I lost everything except clothes, art and some kitchen items. Literally all the beautiful furniture from around the globe. I had lost most of my material possessions so I had nothing to lose by risking it all in favor of following my dream of writing a book. Many people thought I was crazy but I was so sick I knew I had to leave. At first due to the impact of the mold toxicity I could only drive 3 hours a day in the RV. Four hours on a good day.

When I was living in that mold house and had no idea why I felt so sick all the time I attended a meditation workshop. The joy I felt during this week long event was truly life altering. It was profound. I couldn’t get enough. Yes the setting was beautiful, the food great and it turns out several of my friends were there too but I had no idea about this when I booked it. I saw them in the evening.

So when I returned home I was determined to keep this joy alive. This is when my real journey with meditation took flight. At first I was a bit inconsistent meditating because I was trying to balance it with a demanding work schedule whilst feeling horrible. Then one day I realized that if I was consistent with my daily meditation I felt better inside irrespective of my exterior world or my physical body.

Now since leaving Napa, I have been on one amazing journey while writing a book about constipation and irritable bowel syndrome based on all those years of working with clients one on one. You learn so much about people, their habits and the dynamics of life. I also talked to people everywhere I parked the RV. I learned a lot during this time because it was a different perspective that what I gathered dealing with people with digestive issues (some people came in as a proactive approach to health and wellness). I certainly canvassed a lot of miles and a lot of nature. I took the “sweat it out” route to mold because I could not tolerate the drugs or supplements to remove it (I got so sick I couldn’t function at all). I chose nature as it nurtures healing and facilitates a deeper connection to oneself and the powerful, nurturing energies of the earth. Where it felt safe to do so I meditated solo in nature, swam in lakes and creeks, climbed many mountains. I also used oxygen therapy in the form of hyperbaric chambers.

I had many, many meltdowns. I felt angry and confused and a few days of why me. Til one day I realized why not me. Look at where this has taken me. In the process I realized the things that mattered to me before were not so important, yet my joy increased daily. I learned that I love the freedom of nature. I was always a nature girl but this was next level.

So what does this have to do with finding joy? Well eventually through round about ways I ended up back in Alabama on my family farm. Let me tell you there are no words for how much I despised living in Alabama growing up. Yet here I am writing this from my brother’s home looking out at the green pastures, cows, birds, ponds and just all around beauty. This morning I walked the dog in the cemetery where my mom was buried. It is honestly the most beautiful, peaceful cemetery I have ever seen. What struck me the most though was the joy I felt in my heart, even in Alabama.

I didn’t know how I was ever going to manage being here and not go crazy. Yet here I am walking the cemetery as happy as can be. That joy that is inside is not dependent on my outside environment any longer. This was such a profound revelation to me. Do I still enjoy fashion, art, travel, cars, dining out, music, beaches, lakes? Absolutely and I look forward to enjoying more of it but my joy is no longer attached to my external environment. I was wondering how I would manage to hold that joy inside of me especially after leaving a beautiful spot in Texas that feel like home to me. What I discovered is that no matter what is going on, no matter how challenged I am (and it has been endless!!!) that if I stay tuned into the beauty inside I am able to trust and know I will come out the other side still smiling. That is the biggest and best gift life could ever give me. I know (or maybe I don’t) being here is temporary. I started establishing roots where I just left and think about the beauty there daily.

My ability to cope with stress and not react in the same way has radically changed. Instead of reacting, I respond to the challenges in front of me and remain calm. Things that used to send me into orbit no longer do. I have changed my body’s stress response. I have more energy. I am more focused in my life and less distracted by things outside of me. I am literally the happiest I have ever been and it is not dependent on any external event or circumstance. I no longer use magnesium to help my bowel move. Why? Previously my stress response was utilizing it all so it wasn’t biochemically available.

Joy in this way is available to us all. One simply needs to turn inward. It is a process and generally takes time (but not always). It doesn’t mean you are not going to be challenged or life is going the way you envision. But what does happen is that however life goes, or whatever it throws at you it really doesn’t matter. Life is always full of surprises. I now embrace those and am curious where this road is going to lead.

If you want something different in life, you have to become something different. Sometimes this also means becoming someone different. Allow your habits that no longer serve you to fall away, gaining a deeper perspective on what feels aligned with the truth of who you truly are, not who society and our cultural conditioning want you to become or believe. When you are able to look beyond the social belief structures and connect inside you will find a beautiful, amazing truth not predicated on any external factors. Then you are free and finding joy is as easy we always dreamed of.

Much love,

Donna

Choosing the best oil(s) for cooking

There are always a million questions and equal amounts of confusion regarding oils for cooking. I would opine that choosing a plant oil that is heat tolerant or stable is always your best option. I personally prefer avocado oil. It has greater stability in hot temperatures and a good shelf life naturally, although it is best stored out of heat and light. In addition to it’s great taste profile, avocado oil contains omega 3,6 &9 (alpha-linolenic acid, linoleic acid and oleic acid) along with arachidic acid, palmitic acid, palmitoleic acid, stearic acid and gadoleic acid . Collectively these acids are know to lessen inflammation, boost immunity , ease joint pain and stiffness, promote healthy hair, skin and nail growth and reduce weight. What’s not to love? Avocado oil is high in monosaturated fats, Vitamin E and it increases the absorption of cartenoids and other nutrients.

Just because an oil comes from a plant that does NOT make it healthy. Some oils have resulted from genetically modifying plants to create a more stable plant oil for a longer shelf life and/or a cheaper cost of production resulting in higher margins that is then marketed/sold as healthy when in fact this is not true. These oil are hydrogenated oils which create trans fats. They are frequently listed on ingredient list as partially hydrogenated oils. Trans fats have links to heart disease and high LDL cholesterol (the bad cholesterol). You might think you’re doing something great buying that butter substitute but honestly, it depends on the oil or oils it is made from. READ THE LABEL. There are a tremendous amount of vegan butters available, some of them are made from healthy plant oils and delicious, some of them are not healthy or delicious. I will recite a theme from my book, just because it says vegan does NOT mean it is good for you! READ THE LABEL! Don’t buy into the marketing no matter what it says. Instead educate yourself then make the best choice you can afford.

Now I’m sure several of you are sitting there wondering about all the other types of oil available to you or why I’m not mentioning olive oil or coconut oil. Olive oil has many amazing benefits for your health but it is not as heat stable as avocado or coconut oil. So instead of cooking with it, I use it in salad dressings or on it’s own, especially drizzled over fresh tomatoes in summer.

Coconut oil would be my second choice for cooking because it is heat stable. While studies show it can aid weight loss it is also calorie dense so too much of a good thing could result in weight gain. Coconut oil in infinitely more affordable than avocado oil. If you saute most of your meals then this might be a better oil for you. It is used extensively in raw food desserts and adds a wonderful smooth consistency. If you are taste sensitive then it might not be best for you as it can impart a particular flavor.

In summary, READ THE LABEL, try each option and find what works best for you. I prefer to point out preferences and focus on the positive changes you can make for yourself and those you love.

Donna

Adaptability

I thought I would be writing a post about a potato and green bean curry. I was going to post a recipe for a new dish. Except it didn’t work that way.

I went to add the green beans and discovered the refrigerator really isn’t working. The green beans started to mold so, the curry now has fennel and carrots. Personally, I’m working very hard not to be attached to outcomes in life. This requires great flexibility in my thought process and how I adapt to the world around me.

If I was attached to those green beans then I would be very stressed out right now. Instead I just looked at what else was available and adapted. I’m still creating a curry, just a different kind. I also made a smoothie that taste better than I ever imagined. I had to use what I had because the refrigerator is having temperature regulation issues.

Changing a behavior requires adaptation. In order to adapt, one must be willing and able to go with the flow sometimes. Being unable to adapt can be a great source of stress for many people. We know that stress can impact the bowel. It either speeds the bowel up or stops it moving completely in some people. Learning to be adaptable and not getting attached to desired ideas or outcomes can have a positive impact on your digestive system. One can read every book on the digestive system or the importance of a healthy microbiome but if it is continually undermined by the stress response then it can render most of your changes to alter your bowel habits ineffective. What if you and your ideals are the only thing standing in the way of easy. complete bowel movements?

I feel like it is really easy to look outside of ourselves for what can be causing issues with our health. We all tend to want a “fix” without changing or examining our part in the overall dynamic. If one is attached to eating a certain food at a certain time in a certain way then changing eating habits is really going to be difficult. So instead of simply examining your eating habits, look at ways you can become more adaptable in your life. Increasing your ability to be flexible will lessen your stress and help improve your bowel movements.

The adapted curry was much better than I could have imagined. Amazing how things can end up improved when we release our attachment to being in control and learn to be flexible instead.

Konjac Fiber

Konjac is a root vegetable native to East and Southeast Asia. The root is used to make noodles and snacks full of soluble dietary fiber. It is known to help bowel movements, lower cholesterol and improve carbohydrate metabolism.

Konjac fiber is known as glucomannan. A 2008 study found adding glucomannan to the diet can help prevent constipation and can increase bowel movement by 30%! In addition, it increases the amount of good bacteria in the feces.

In addition to improving bowel movements and your microbiome, Konjac is also known to assist weight loss, lower cholesterol, and improve your skin health.

It is sometimes sold as shirataki noodles. I use konjac in place of pasta and rice as recommended in my book on digestion. I have found it very beneficial to help clients get bowel movements. I recommend it as a food, not as a supplement. It has little or no taste and is super easy to use in place of binding foods. I generally use a much smaller amount than I would use if it was rice or pasta as it is very filling.

There are several brands available on the market and it is now relatively easy to find in the grocery store or if all else fails, amazon.

I frequently make a vegetable curry and have it with konjac rice. If you have a constipated, picky eater of a child you could make “spaghetti” using konjac fiber to help get their bowel moving. You could also blend up some of the noodles into a smoothie. Play around and find the ways that work best for you and/or your family.

Plastics

The world is full of plastic-in our cupboards, our ocean and our bodies. You know how the world loves to use the microwave, right? (that’s an entirely different post). But did you know that every time you heat those plastics toxins leach out into your food? Those toxins are generally known as xenoestrogens.

Xenoestrogens are substances that mimick estrogens and bind into estrogen receptor sites in your body. This tells your body it has estrogen (when it doesn’t) You can end up with too much estrogen or too little depending on how your body responds. In addition they may temporarily or permanently alter the feedback loops in the brain, pituitary, gonads and thyroidT They are especially disruptive to the endocrine system. These substances are found in plastics, chemicals, pesticides and water systems. You know all the industrial waste that is treated and dumped back into waterways seemingly cleaned? The byproducts end up in your body, in the fish you eat, in the water you drink swim in, bathe. None of us are exempt. You know those plastic bottles some people throw on the side of the road or leave sitting outside in the sun until they are ready to refrigerate them? Well the heat causes those toxins to leach out into the water in the bottle you drink. They leak in to the lake you swim in, that beautiful stream by your home. Those pesticides you use to kill the bugs or the grass, they all disrupt similar pathways. I find it incredibly ironic that those who choose to live in nature and want the peace and quiet are usually also the most uneducated about how those small actions affect the very world they love to live in, not to mention their health.

There is a reason America is the unhealthiest country in the world despite what used to be one of the most advanced healthcare systems. It’s because convenience took over and really altered our awareness of how we function in the world and how it impacts us all. The American dream has created the American nightmare of toxic bodies, toxic minds and a very toxic planet. Now I’m not picking on America-look at the rest of the world. Chemical manufacturing, food additives, agriculture is prevalent all around us. So are the side effects. I’m sure there might be countries who are actually worse but I’ve not visited or lived in them.

I just spent the best part of a year in an RV traveling across the south and western parts of America while writing my book and talking to strangers. Of all those campsites I recall only one with a recycling program. Everyone at campsites drinks out of plastic bottles. The irony wasn’t lost on me that these very people love nature yet they are unaware of the impact of their habits on the environment they love and their body. I was not perfect either, I didn’t have a car so instead of driving my rv around searching for recycling I put glass and plastic in the trash (yes, I am not 100% plastic free or perfect either but I use glass instead for storage/baking etc and I also understand I am a work in progress). Just like in my book-steps equal miles. If we all make and take small steps then we have the ability to make changes that add up collectively to making a big difference! Simply buying bpa free products is a step in the right direction.

There is a reason there is so much cancer. If you are not eating organic then you are ingesting the chemicals your food is sprayed with. Those same chemicals that are known to disrupt how our bodies function (xenoestrogens). So why is everyone shocked when they are sick, have pms, cancer, endometriosis, autism, infertility, erectile dysfunction, auto immune disease, the list goes on and on. None of us are immune. We have all lived in this world. Personally I have to constantly work day in and day out because I was wholly unaware and uneducated about these things too and it took me a long time plus getting sick to understand these things. Now, if I can help others to understand and make changes so that we can all feel better and look better then I’m happy. Personally I’d love to align with Walmart to create a line of food storage that is both good for the humans and the environment! Anyone have connections?

In summary, change the plastics where you can. Buy glass storage containers, bpa free, stainless steel. If you need to use the plastics you already have so you don’t add to the waste, just don’t heat them or put hot food in them. When you need to replace them buy healthier alternatives. Look at all the small ways you can change your day to day life. Buy the organic food, buy what you can not packaged (almost impossible I know. Many of the konjac noodles I buy come in plastic but the konjac orzo I love comes in a box-WIN!) Look around see what you can change. Buy refillable containers and make those containers glass. Buy organic in bulk (if feasible) so you have less packaging. Connect with a neighbor or friend and split the shop. There is an amazing company called Azure Standard that has collection points in various places around the country where you can purchase organic natural and non-GMO groceries! Make an effort to make one positive change daily so that you can make a difference for all of us.

FAST FOOD

LIVE YOUR BEST LIFE!

Octopus Salad

Canelli Bean Salad

You’re working to change your diet but you’re not sure what to eat when. You need something flexible and fast for your life on the move. HELP!  Managing your food can be one of the biggest hurdles to getting your health and life back on track so that one can lead a full and active life. 

 Below I’m going to give you some examples of items you can make and take with you or create in a pinch.  Try them and see what works for you.

 I love canelli beans. The flavor and texture work for me.  They are the easiest bean for me to digest. You can of course buy them and cook them in a crockpot if you have time. However, in this post we are operating on no time. There are canned canelli beans but those are usually in aluminum cans so not ideal. You could cook and can in jars if you have time. In wholefoods I found canelli beans packed in brine. I can’t tell you how happy this made me.  I make a canelli bean “salad”.  I take a package of canelli beans, extra virgin olive oil, chunky French sea salt, a diced tomato, handful of basil and air fried zucchini and mix it together.  The meal gives you fiber, fat and protein.  It is blood sugar stable and taste DELICIOUS!!! Let’s not forget that the bean family is full of resistant starch which promotes good digestive health and feeds your micorbiome! Resistant starches increase butyrate in your bowel.

The company I order canelli beans in brine from is auga organics. They are organic, sustainable, chemical free and eco-friendly! They have an entire selection of clean foods that could easily be your fast food, especially if you don’t cook. Here is the canelli bean salad photo. You can find the recipe by clicking this link or going to the recipe section of this website.

 Of course there is the smoothie option for on the go. One of my favorites is a raspberry and pineapple green smoothie.

What about those pre grated organic carrots you see in the grocery?  I make a carrot salad with pumpkin seeds, cilantro and honey mustard dressing.  Blood sugar stable, fiber, fat, filling.  You could easily add sardines or mackerel or a piece of steamed or grilled salmon to make it more filling.

 Working on gut healing? Put that hot bone broth in a thermos with some miracle noodles and bok choy, grated carrots and cilantro and you have a healing, nurturing meal. You can find any excuse you like not to find new ways so you can be successful in changing your diet or you can find any way you need to adapt to feel better.  The choice is up to you.

 I’ve learned over the years that so many people don’t have basic cooking skills. There are a few kitchen items that will really enhance your life. Those are a blender which doesn’t need to be fancy, it just needs to work properly. A food processor because it makes life easier. An air fryer because oh my god how did I ever live without it?  Honestly the best thing for quick vegetables. Mine is 100% not fancy. I bought it in Marshalls for $40. It’s slow but it works.  I’m sure I will upgrade soon. I also have an electric skillet from saladmaster (all my cookware is Saladmaster as it is toxin free and 100% the cleanest cookware one can purchase).  When I need to cook and work I throw things in the skillet and work as it cooks. Today I boiled an octopus and then potatoes in the electric skillet. Normally I would grill the octopus after boiling but I was hungry so ate it boiled in a salad (see photo). 

There’s the one pot wonder of crock pots or fermenting foods if that feels good in your body. There is something delicious about fermented vegetables in a salad. Those are a sometimes for me and rarely do I ferment my own vegetables because too much of it just doesn’t feel good.

 All I’m trying to tell you here is that there are foods you can make quick and with ease that are actually good for you and assist your bowel movements.  I’ve never eaten octopus that doesn’t’ produce extra bowel movements the next day.  By nature, it has a gelatinous texture and if you leave it in the fridge with some water then it gels. That will 100% help move your bowel!

 Increasing your vegetables and making sure you eat plenty of nurturing foods will really change how you feel!

 If you’re looking for meal inspiration for a particular food item then message me and tell me the types of flavors you prefer and I will post on social media an idea for you in the following days.  If you include your Instagram page I will tag you to make sure you see it. Follow the RELEASE Instagram page and the xsmena one too (although the xsmena page has all kinds of everything on it-fyi).

 If you’re interested in a 1/1 retreat reach out.  I’m offering these and would love to hear from you. Tell me what you are looking for and I will see if we are a fit. I do not have set agendas. It is purely based on you and if I’m able to offer what you need. You will be fed healthy meals prepared by me that you can also learn to cook yourself, exercise in nature, mediation, healing exercises based on you, reiki, tarot, personal time to digest it all, quiet time. It will flow instead of being stressed out by a schedule.  These are things that will be discussed in advance.  I’m not interested in offering you something that does not support you in ways you need. It could be that I am not your person right now. That’s why I say reach out. I refer you elsewhere if we are not really a fit. The number of days is flexible but honestly around 3 is ideal so it’s not overwhelming. Send me a message through the contact page or email me at xsmena@gmail.com and be sure to say RETREAT in the subject so I don’t miss it!  In the future I may offer group retreats too if there is enough interest.  If you have a small group you would like to organize a retreat for then that can be arranged.

TRAUMA

So many of us in life have deep traumas. I don’t know anyone without some kind of trauma. There are certainly different levels of trauma.

Those traumas change us and can actually physically change how our body functions by altering our gene expression. The altering of gene expression can radically change how our body functions.  That is why so many people notice changes in bowel function after trauma.  Those traumas can be difficult to digest and become “stuck” inside us.  This can take many forms such as constipation, IBS, behavioral changes, becoming more isolated or gregarious, depression, addiction, over achievement (which might not sound bad but this can come at a cost too).  The list is endless.   

 Through my years of working 1/1 I heard many many stories of all types of abuse, rape, bullying, tragedy, pretty much most of the human experience.  For many, those experiences can be hard to overcome or reconcile. Especially those that began at a young age and continued.  Those initial traumas can be triggered again by other less traumatic experiences or other people’s similar experiences.

 People bury shame and guilt for something they could not control or change. That’s the nature of abuse-one is captive and disempowered during the experience and frequently for years and years afterwards. While these experiences alter us, it doesn’t mean one doesn’t’ have the ability to rise above the experience or experiences. I was recently working with someone molested by the babysitter. Fortunately for this person the scars weren’t so deep. They arrived at a place where they could simply view it as a moment in time and a life experience. They did acknowledge the lasting impact of it though affected them in feeling worthy. They had felt ashamed and guilty and it held them back from engaging fully in life. We worked lots on viewing the experience in a different way because that is a choice we always have no matter the circumstances. 

 Over the years I heard some horrific stories. Honestly some of those stories I don’t know how anyone could ever recover from but here were these amazing people in front of me determined to feel better. They came in my door thinking it was all just physical constipation. No part of our being is just physical, mental, emotional or spiritual. They are all very interconnected, just like nature.  If there is no water then the forest becomes the desert. Some people chose to become the desert, barren, dry, painful and prickly for most inhabitants. It can be stunningly beautiful but it is never very full and lush. Trauma can temporarily rob us of our vitality. One might over achieve as a means of escape too. Without actually examining those traumas and doing the work to heal them there is some internal part of us that will remain barren and painful. 

 I encourage you to seek out those who resonate with you to help you heal. This may be a counsellor, a shaman, a retreat, meditation, writing or something else entirely. Only you know what sounds best for your journey. If you struggle with your bowel finding a place of peace within you for your traumas will help improve your bowel movements and frequently is the main reason you do not go to the toilet properly. We can’t stuff emotions down and expect they will not arise in a different form. They will continue to reappear in different ways until we deal with them.

 Another huge trauma that really affects people is grief. There is this magic woman in California who is a color therapist. Her life was struck with tremendous grief when her partner passed suddenly. Then a few short years after her father passed.  In between these two times she started working a lot with grief-processing, understanding and being able to move forward again. If you have deep grief and feel you need help, reach out to Conscious Colors (www.consciouscolors.com) for some color therapy. Constance is an amazing person with incredible empathy and a deeply nourishing energy. Freeing up that energy can free up your life!  

 Another color therapy I’ve personally worked with extensively is AURA SOMA.  I trained as an aura soma practioner years ago. The training courses ended up being one of my deepest internal healing journeys. It freed up so much inside of me and was instrumental in me moving through my traumas. I do not offer aura soma but there are people around the globe who offer “readings” and other tools to help you heal.

 There are so many alternative therapies to facilitate healing. Explore and find the ones that feel best to you. Feeling best doesn’t not mean it will not challenge you or be difficult. Feeling best simply means it feels like the right one for you. We don’t grow without challenges.

How life goes...

All too often I hear my clients say to me how disappointed they are with how life has turned out for them.  I always am careful to remind them that fairy tales exist only in books!  While from the outside it may look as though many have charmed lives and do indeed live an outwardly facing fairytale life I'm here to tell you this EVERYONE IN LIFE HAS SOMETHING!  NO ONE ESCAPES WITHOUT CHALLENGES (which we frequently refer to as the "bad", which is merely a challenge, some more challenging than others)!  If you are going to live a full life then you are going to need to grow and if you don't have challenges then how can you grow???  If every relationship worked then we would have very few and then miss out on the fullness of experiences of different people-be they friends, lovers, co-workers.  Through all the challenges life has presented me I've learned to embrace them.  Don't believe this was always easy and I can assure you it's an ongoing practice that ultimately is one of the most fulfilling journeys one can experience!  Everyday I have the priviledge of helping my family, clients, friends and myself look at life in new ways.  One of the best quotes ever that I reminded myself of everyday (I even had it taped to my wall so I had a constant reminder is from the late Dr. Wayne Dyer) for an entire year is this:  WHEN WE CHANGE THE WAY WE LOOK AT THINGS THE THINGS WE LOOK AT CHANGE!  Perhaps the truest words ever spoken. It doesn't matter what it is, we have a choice and I attest that in my own life this has been true.  I had to work on forgiveness yet what I discovered is that in the end it was how I viewed any incidence that made the biggest difference, more than forgiveness.

I was recently at the Chopra Center in Carlsbad for a retreat/workshop and Deepak stated that forgiveness is unnecessary as ultimately there is nothing to forgive.  A few years ago I would've taken offense to this statement but now I understand it.  However, arriving at this place of understanding did not happen overnight nor was it easy.  We all start from different places, circumstances and understandings.  What is important is to start where you are-meet yourself in a place that works for you!  If that begins with forgiveness then that is where one begins.  What I did discover along my journey is that more than anyone else I needed to forgive myself.  No matter what I needed to forgive then it had to start with me-forgive myself for being in the wrong place at the wrong time, for not seeing a bigger picture, for not being a better person and also understanding that I was doing the best I could, whatever that was.  When we forgive ourselves then it frees up that energy inside us to offer that same forgiveness up to others.  This may seem like the long road to arrive at the short cut but the truth is we are where we are and if forgiveness feels like the path to freedom then that is the path one takes.  The understanding that ultimately there is nothing to forgive is sometimes beyond our comprehension!  What one seeks is freedom inside and the ability to love oneself completely with all our pecularities-whatever those may be and we all have them!

What does it mean to love oneself?  Interesting question/contemplation isn't it?  To some the idea that one could love themself first and above all others seems like some kind of self-absorbed sickness whereas in reality the opposite is true.  For some, loving another takes the attention away from self but tell me HOW CAN ONE REALLY LOVE ANOTHER UNCONDITIONALLY IF THEY CAN NOT EMBRACE THE SAME IN THEMSELF???  I was once told I was selfish for wanting to be happy!  Really?  Tell me, should I farm my responsibility for my own happiness out to someone else or to the ideas of the greater world at large?  Then do I have a right to go around wondering why I am miserable and can't find happiness in "stuff"?  Yet so many people do this.  I can assure you happiness does not come from "stuff"!  There is nothing wrong with enjoying "stuff" but deep all encompassing happiness and joy only has one source and that is the Self, arrived at via the deeper journey into Self.  I see people post on FB about doctors this and doctors that but no one can "fix" or cure a polluted body or mind.  You can farm that responsibility out but you will never truly be free of what ails you until you personally begin to clear out your mental, emotional, physical and spiritual bodies.  As you do so you will slowly begin to discover that so much of what wasn't working was inside of you and of your creation!  A hard pill to swallow that one and I know because I had to take a few myself!  It's still a journey I'm on!  Emotions stuck inside us become toxic, the same as physical toxins!  I had one client in 11 years who wrote or called (actually had someone else call) to say that colonics were not working for them and request a refund.  I was shocked because the last conversation I had with this person was that they were starting to feel a little better and overall I was encouraged that they might actually come out the other side of hiding.  Then the next day I get this request.  I was floored, flabbergasted and confused until I realized that this particular person was not ready to let go of whatever dynamic they were holding onto and it was a complex, entangled situation! Ultimately they "blamed" everything on everyone else yet the true issue was inside of them.   I and any other person one may ever seek help from is exactly that, HELP!  We are all helpers, quides and ultimately whatever we do in life it is up to us and us alone-no one else can take responsibility for our lives, no one else can forgive or even realize there is nothing to forgive.  It is ultimately a solo journey back to self where we enjoy the priviledge of helpers.

Back to the fairy tale.  The fairy tale is inside you!  We can not change the past, those are moments in time, yet we can release ourselves from whatever those moments delivered!  We are not defined by our experiences (hard to understand when physical life is made of experiences and in day to day life we are often valued for our experiences or devalued by others for a lack of them but those are issues belonging to the valuer and not anything we need to be defined by).  What really matters is our relationship to ourself and what we can offer up to/for/in the world! My work over the last 11 years has not brought me financial fortune yet it has given me a purpose and a joy that I have never felt in any other way.  The joy of helping others via the journey of helping myself has been one of the most rewarding experiences of life!  It's my intention now, after years of hiding my voice, to reach out and be able to touch hundreds of millions of people on an ongoing basis instead of one at a time, to help elevate as many people as I can.  I do not have all the answers and ultimately our individual answers come from inside anyway but if I can help open a door that allows a deeper access to what's inside then I am all yours.  Please email any specific questions you may have or would like to address and I will do my best to help you or direct you to places or teachers/guides who are better suited to where you currently are.  We all come from different places but what is important is that you start somewhere and the only choice one has is to start wherever we are to release the idea of a fairytale and begin to find joy and happiness in our life everyday!  With my transformation coaching clients I give them homework, actually with all my clients I give them homework.  What homework are you going to take on today?  When we free ourselves then we are truly free in the deepest way and then we discover life is a fairytale of our making, no matter what happens we have a choice in how we look at it-just like Wayne Dyer said.

With much love 

RECLAIMING YOUR HEALTH & YOUR LIFE

In the western world we take our health for granted!  If it's not covered by insurance then sooooo  many people don't want to pay for it or they do not value it.  What this translates to in reality is that one does not value self, or health, choosing to value only what some large corporation is saying is important enough that they will pay for it.  What is not realized here is that it is paid for because there is a benefit for them.  There may be a benefit for you too but more often than not this is not realized and when it doesn't work one goes back for more, eternally perpetuating the cycle.  

PEOPLE MEDICINE IS NOT ABOUT HEALTH-IT IS ABOUT DISEASE!!!!  IF YOU REALLY WANT TO BE HEALTHY THEN RECLAIM YOUR HEALTH BEFORE YOU ARE IN A STATE OF DISEASE!!!!!

Energetically if you sit at home worrying about having a heart attach or becoming diabetic then guess what, that is what you are going to create!  Instead channel the energy you use to worry into something positive-a walk by a river or stream, yoga, the gym, a day at the beach-something that gives you joy and has your body moving.  When we don't move our bodies become stuck and stagnant and this in turn creates the breeding ground for disease for your body!  You don't need to start out by running a marathon.  Start where you feel is appropriate for where you are, what is right for your body and what you can handle.  IF you are so disconnected from your body then find a local professional to help you or do some research online.  We all start SOMEWHERE, what is important is that you start!  The rest will come because as you start moving then more energy will begin to free up and pretty soon you won't know how you lived without it.

The same is true about your diet.  After 10+ years of working with people on diet I see it over and over-first is the resistance to change then slowly the changes come. This is and has been true in my own life.  There are some habits I work to improve but at times it can be a slow process whereas others it's easier and I know what I should eat! (Everyone is different so please do not buy into the one size fits all ideas about food). Joy is not only an important part of food but an important part of life.  If you struggle with vegetables then slowly add in the ones you like and be open to the possibility of trying others.  Look online (like this blog) for inspiration. Visit the salad bar at the local grocery store to find other ideas and combinations you may enjoy.   Buy a cookbook, look online!  Don't be afraid to fail because trust me we do not create without it going wrong sometimes!  For years I've been playing with food and combinations for my clients and as I slowly write a book.  There have been times where it was a no on every front and then some amazing yes dishes too where I did not write it down.  Getting it right and getting it wrong is part of life but one must start.  And if you hate the taste of fish then don't eat fish! I get much joy from occassional ice cream (dairy, sugar, etc -all the things that make us more acidic but it brings me joy on a hot day with my family so I eat with joy which is equally as important!).  If you feel you can't live life without meat then don't, but change the quality and quantity of what you eat and make it the best possible.

Once you start eating better and moving you will discover you are slowly starting to feel better and just perhaps that ailment you were going to the doctor for is no longer there.  You discovered it was in your power to change it.  Yes it is true that sometimes we do need outside help to get us started (and for some to keep us on track too).  For years I've had clients come into me and say well I've done this and this and this and still my bowel doesn't work and I'm beside myself, can you help me please?  Often time these very people were doing the exact right things for their body but they neglected to clear out the old matter stuck in their bowel  clogging them up and this was blocking all other progress.  A little helping hand in getting rid of the old was all that was necessary. 

If you go to the doctor they are doing what they were trained to do-deal with disease.  Disease is not about health and do you honestly believe that the pharmaceutical companies care about your health?  Their profits lie in the indoctrination that if you "don't feel well" then you go to the doctor and they prescribe you a pill.  The side effect of ALMOST every drug is gastrointestinal upset!!!  Approximately 80% of your immune system is in your large intestine!  How is a drug really going to help you?  Please do not misunderstand me, I am not anti-drug.  Sometimes they can be lifesavers, literally, but as a society we are WAY OVERSUBSCRIBED!!!  I AM PRO HEALTH, which is without disease and in which case you will not need the drugs.

People complain about the cost of healthcare yet fail to see that healthcare is actually part of the problem-it's not about health.  Our habits are also a part of the problem and without realizing we have created the very thing we complain about so if you want change start with yourself and don't expect anyone else or a company to do it for you!  If you want to improve your health-physical, mental, emotional and spiritual then find someone local who can help you to navigate this new terrain and help you put the pieces of your puzzle together.  For years I've been telling my clients that I'm just here to help them understand how the puzzle fits together and to help find the missing pieces.  Finding someone locals gives you a much greater access to what is around and to the other resources in your neighborhood.  Often times I get request from people years after I've stopped seeing them for local contacts because they know I am aware of what is around (as best as possible). A really good practioner is not afraid to cross refer.  I'm a firm believer that we can not be all things to all people and there are so many people who offer necessary services for health and healing and this includes honoring our emotional bodies as well. One thing is for certain-whenever we "get to the bottom of what is eating us" (yes our emotions can slowly eat away at our bodies-cancer is a good example) then we discover that dealing with those issues and becoming free is of them is far greater than anything we could ever achieve burying them so that one need not face them!!!  The greatest gift my work has ever given me was the deep understanding that we all have something-life does not spare anyone of the highs and lows, no matter what-you can be rich or poor but it doesn't matter, it still exist. Our view of it is colored by our surroundings so an event devastating to one person may seem trivial to the next but that doesn't make it any less valid.  Life is an individual experience and how we digest it is uniquely ours!  What is important is that we digest it!!! Otherwise it remains stuck and we remain stuck.  There is so much more you can do for your health and wellbeing that a doctor can not help you with.  THE POWER TO DO SO IS YOURS, RECLAIM IT!!!