3 Ways to Regain Life Balance ⚖️

If you’re feeling anxious, overwhelmed, pressed for time, and stressed, join the club! Only a minority of people report feeling peaceful, equanimous, and blissed out these days. The good news is that you can take a step in that direction and reap a bunch of benefits. Here’s how:

1. Identify what’s important to you, your mindset, and what throws you off balance. Once you identify your values and your non-negotiables, you can simplify and cast off the unimportant to-dos. Maybe rainbow-organizing your pantry and linen closets are a “nice to have” but family time is more of a priority right now. In terms of mindset – have you noticed how some people seem relaxed and carefree as they go about their duties while others seem rattled with the same amount of work? Leading a calmer and more peaceful life often has to do with our personal experiences, belief systems, and coping mechanisms…all of which influence our mindset and our thoughts. By changing those, we can change our behaviors and results.

Consider what throws you off-balance. Is it a last-minute request to participate in your child’s extracurricular activity? The pressure you put on yourself every year to balance not just work but with making each holiday or birthday ‘perfect’ for your family? Or does getting inadequate sleep cause you to feel easily rattled the rest of the day? There is a well-established link between our emotional state and our physical one. By adopting a more peaceful mindset, we can avoid chronic diseases and live longer.

2. Know the signs of an imbalanced life and burnout. Symptoms include headache, sleep disorders, anxiety, tense and stiff muscles, and digestive woes. The stress we’re under can contribute to poor immune function, focus and memory. It can also be detrimental to fertility and sex drive and even accelerate the aging process. Noticing these symptoms early in your life can help prevent you form sliding into burnout or into chronic disease states.

3. Add + subtract. We’re going to let our inner nerd out a bit as we reveal how much we loved stoichiometry and balancing equations in high school. Without complex chemistry and math, just imagine playing with weights on a scale – add another stressor to one side and notice how the beam shifts, especially if there aren’t enough restorative activities in the other scale pan. Here are some ideas to find your own balanced equation:

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Fluoride: Cavities & Hypothyroidism

Fluoride is most effective when applied topically to the surface of the teeth. Therefore, it seems unnecessary for over 3/4 of U.S. tap water to contain the chemical for consumption. Fluoride was introduced in the 1940’s as a tap water additive because it helps kill cavity-causing bacteria on people’s teeth. However, none of our body’s biological processes require fluoride to function. Fluoride is not a nutrient, it is a chemical. Check the fluoride-containing toothpaste labels – it contains a warning to contact poison control if a pea-sized amount, or more, is swallowed.

Dental fluorosis, a sign of excess fluoride exposure, shows up on teeth as white or brown stains on the enamel and is a permanent condition. Some studies showed that 30-40% of children and adolescents have this condition.

The Center for Disease Control also warn mothers of babies and toddlers about using fluoridated tap water in infant formula as there “may be an increased chance for mild dental fluorosis.”

There’s concern for adults as well; fluoride may increase underactive thyroid disorder, also known as hypothyroidism.

Recent studies have suggested a link between fluoridation and attention deficit hyperactivity disorder (ADHD). A multitude of studies, both in humans and animals, show fluoride impairs learning and memory as well as IQ scores.

Adults excrete about 60% of fluoride through their kidneys, whereas adolescents clear about 45%. For teenagers, findings from a study at Mount Sinai suggest that fluoride can be detrimental to kidney and liver function.

Fluoride’s potential negative effects include kidney and liver damage, thyroid dysfunction, bone (and tooth) disease, impaired protein metabolism, and may cause brain (and pineal gland) damage.

Look below at the chart; you’ll notice that the rates of cavities have decreased for all countries – including those that didn’t fluoridate their water. 

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Chart from Newsweek

The rates of cavities in the population have declined since fluoride was added to the water post-World War II, but what could explain this drop for countries that didn’t fluoridate theirs? Well, a variety of factors could be at play since the mid-1940s, including: access to dentists and regular dental care, better education about dental health, toothbrush and dental care technology. If Austria and northern European countries are seeing a decline in dental caries without fluoridation, is it worth the potential risks to our health to have fluoride in ours? Only you can decide.

What’s the Safe Level of Fluoride then?

Right off the bat, it’s important to know that the U.S. Food and Drug Administration (FDA) classifies fluoride as a drug when it is used to prevent or ameliorate disease. All other water treatment chemicals are added to improve water quality or safety, but fluoride is the only chemical added to water as a medical treatment (though, as you’ll see below, the FDA calls fluoride an ‘additive’). Whether you asked for it or not, whether you need it or not, you’re being medically treated every time you drink tap water (or bottled water with fluoride).

Here’s a bit of interesting information: the U.S. Department of Health and Human Services puts the recommended fluoride level (‘healthy limit’) at 0.7 ppm (Parts Per Million) whereas the EPA drinking water “maximum contaminant level” (MCL) is 4.0 mg/L (which further down the page is said to be equivalent to ppm). It’s in rather recent times that the ‘healthy limit’ was lowered to 0.7ppm from between 0.7 and 1.2 mg/L (again, mg/L being equivalent to ppm).

Even though there’s a ‘legal limit’ to set for fluoride, the water you drink, especially from the tap, may contain 5x more than what is healthy.  It’s tempting to think that fluoride is regulated by the FDA and therefore has undergone the same testing that medicines do; however, it is isn’t regulated by the FDA and hasn’t been rigorously tested, because it is considered an ‘additive’ and not a medication. Consider also that most fluoridation chemicals added to tap water are by-products of chemical manufacturing (such as aluminum) and from the phosphate fertilizer industry. This is ‘industrial grade’ and not ‘pharmaceutical grade’ fluoride being allowed into tap water.

Bottom line: do your research and determine how much exposure to fluoride you are comfortable with; make decisions on your water filter treatment accordingly.

Hint: reverse osmosis is one of the best ways to filter fluoride (and other chemicals) out of your drinking water – find out more in Is Your Water Safe?

She’s a Superstar!

Have you ever felt hopeless over a health condition? Or believed that the weight gain and symptoms you were experiencing were random or just ‘a part of the aging process’? It’s time to challenge these thoughts; there is hope in exploring one of the last modalities often turned to – nutrition – and yet, as you’ll read below, it played a huge part in healing, weight loss, and improving blood sugar regulation. It has been a pleasure in helping Sherri uncover common, ‘healthy’ foods that were tied to some uncomfortable and distressing symptoms.

“The symptoms in my throat have improved, including getting rid of the globus feeling and acid reflux symptoms. I have lost 45 pounds, have more energy, and I’m having fewer neurological symptoms. I feel healthier overall and I feel like I am making better food choices and have fewer unhealthy food issues like stress-eating or over-indulging in unhealthy foods. I went from having a 7.1 A1C to a 5.6 A1C without any medications just diet and increased steps a day. 🙂

I like the fact that you truly listen and that you believe me when I describe my symptoms. I also feel like you care about me and want me to succeed. I think you are creative and empowering and I enjoy talking with you.

I feel like I have embraced trying foods I may have never considered before. Aside from arugula and kale, I didn’t eat many greens. I also would have never known about certain high-fiber foods or the importance of looking for non-GMO and organic foods. I also never considered how much better I would feel eating gluten-free.

I tell everyone I know that working with a dietician was what helped me feel better. Last time I saw my doctor he told me keep working with the dietician because it’s working. :)”

Thanks for all you do!!

– Sherri G.

Columbus, OH

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Superstar Sherri has met her 6 month goals and has really taken her MRT Food Sensitivity test results and LEAP protocol to heart. She expressed early on how her problems with her throat were threatening to ruin her relationship with food. Though it wasn’t easy, tracking symptoms in her food diary and following her LEAP protocol helped her figure out how to ‘reset’ when things went wrong, and to see foods that were ‘friendly’ to her. We didn’t just talk about food though – we explored personal hygiene products for damaging ingredients and even air quality in the home (radon is an issue in Ohio). As Sherri said in our most recent session, “it confirms that I didn’t need a pill, I just needed a change in my lifestyle. We are killing ourselves with the food we eat.” Luckily, we can also help our bodies heal with the foods we eat.

Ready to look at your health issues and goals with a 4-dimensional approach? Schedule your complimentary, 20-minute Discovery Call.

Lose the ‘Quarantine 15’ this Quarter!

The kids are in school and fall is right around the corner. You know what this means- temperature drops, staying indoors & more baking. Or does it?

Instead of doing what we’ve always done, and getting the results we’ve always gotten, it’s time to make a different choice this fall and winter. To decide in favor of our health instead of against it. To surprise ourselves with how healthy we can look and feel, and how good our lives can be. 

Maybe this is the perfect time to move yourself from the back burner to the front. You’ve pushed your needs and your niggling health issues aside to focus on taking care of the people important to you.  Now it’s time to cease being in denial and face what is going on in your body and your mind. If weight gain has been a feature of the coronavirus quarantine, now is the time to take control and reclaim your body’s composition, immunity, and vitality.

The doors to Lose the ‘Quarantine 15’ are currently closed – we will open them periodically throughout the year. Join the waitlist and be the first to grab your seat!

Chocolate Maca Smoothie

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Caffeine and chocolate fiends, unite! This smoothie is the perfect wake-me-up for summer. Here’s the recipe we made today along with ideas for modifications:

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Yields: 2-4 servings

Ingredients

1/2 banana
1 pint blackberries (or blueberries)
3 tbsp cacao nibs
5 tbsp cacao powder
3 tbsp shredded coconut
2 cups swiss chard leaves
2 cups non-dairy milk (we used hazelnut milk from Elmhurst)
2 cups water
1 cup coffee
1 tsp maca powder
2 tsp vanilla extract
1 tsp ashwagandha powder (optional)

This recipe is meant to be healthy and full of veg! If it’s not sweet enough for you, consider adding your favorite form of sweetness (e.g. more fruit, stevia, dates, etc). Looking for more greens-based smoothies that are lower in sugar? Check out the Green Smoothie Challenge eBook! It has recipes, grocery lists, along with tips and tricks for making smoothies part of your life.

Instructions
You know what to do here – load all ingredients into the high-speed blender, cover, and blend to desired consistency. Enjoy!

The Person behind the Professional – My Healing Story

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A short jaunt over to the “about” tab will give you some of my professional story- the multiple degrees and certifications from such renowned institutions as The Ohio State University, Columbia University, Cornell University, and more. However, client curiosity around why I chose this satisfying profession has led me to share more about the person behind the professional.

“You’re so lucky to be thin and healthy, you can eat whatever you want!”

This phrase has been said to me at various points in my life. I wanted to believe it was true because then I’d only have to stay thin in order to be healthy, right?

Early Life through Adolescence 

Let’s begin at the beginning. As an infant and small child, I had gastro-intestinal issues and was on repeated rounds of antibiotics for both active infections and as a prophylactic measure for something the doctors told my parents I should ‘grow out of’. That never happened. I was painfully poked and prodded, given barium and multiple x-rays, and underwent extensive testing. At age 5, I had major surgery to correct part of my urinary system and we all hoped my problems would be over.

…But they weren’t. Over the years I would intermittently get to live the life I loved – full of energy, activity, and vitality. Other days and weeks, even months, I would go to bed one night and wake up in pain, feverish, and unable to leave the house. If it was a weekend, that was the worst, because it meant me having to wait days to see the doctor while being in acute pain. Sometimes I think about how much of my life I’ve spent curled up on the couch, overloading myself with fluids and prescription medications, and wondering if I’d ever truly be well and free of what felt like a health curse.

An Unhealthy Obsession

Somewhere around ages 15 and 16, I developed disordered eating practices and patterns. As mentioned above, thinness was associated with health and I was also praised and envied by others for being ‘so tiny’. It was rewarding to be small & athletic- I was always the ‘flyer’ in gymnastics as the lightest person in 7th grade gym class but was still strong enough to do 18 pull-ups! As my body changed and I went from 89lbs at age 15 to over 100lbs at 16, I had problems adjusting and, like some others, developed a sense of body dysmorphia. Recruited to run track as a sprinter in high school, I felt the need to be light so I wouldn’t weigh myself down with extra poundage. Eating for athletic performance? I knew nothing about this. Lunch was a Twix bar from the vending machine and an apple; these were justified on vegetarian grounds at the time. My friends and boyfriend were worried about me and, to both my annoyance and twisted sense of pleasure, they gave extra attention to me and my meals. I felt I could better control the stress of school and life if I could just control my weight. Now I can recognize that part of this disordered eating had roots in food intolerances…the so-called healthy cereal, bread, and pasta gave me stomachaches. By eating less or barely at all, I felt better and had more energy. Buuuuut, I still had cravings…

I craved sugar and carbs like an addict. Baking cookies, eating ice cream, and having salty pretzels became a regular occurrence. During one particular day, I couldn’t find the sweet-enough item I was jonesing for so I took a spoon out of the drawer and went straight for the bag of brown sugar in the pantry. That feeling of desperation to get my sugar fix was reminiscent of an addict doing whatever it took to get alcohol, heroin, or meth. I realized this was a problem but felt powerless over my cravings and berated myself for not having enough willpower to stick to my ‘healthy diet’.

Forays into Health Education

As a teenager with aims to become a doctor and a passion for learning about health, I was already building a library of books on traditional and holistic healing theories. Nearly everyone has a go-to health-nut friend and I was that person people would come to about their acne, blood sugar levels, anxiety, depression, and even their parents’ issues. This challenge was enticing to me and I’d go home and look through my library for ideas on how to use nutrition, herbs, and alternative therapies before presenting my findings. I had great faith and quite a lot of scientific evidence that nutrition was a key part of the puzzle; it was just so overwhelming and hard to implement the knowledge. (This is later where behavior change and accountability with my health coaching would come in.)

The College Years & A Turning Point

When starting college, at a youthful time in life that is associated with being at the epitome of health and fitness, I wasn’t feeling it.

Besides the recurrent illness itself still playing into my college years, I also had acne breakouts, skin rashes, stomachaches, constipation, alternating periods of high energy and lethargy, anxiety, depression, hormone imbalances, and my increased weight had my BMI dangerously close to the ‘overweight’ category. For the first time in my life, instead of informing me that I was in the lower percentile for weight and height, I horrifically received a talk from my doctor about the need for ‘diet and exercise’. I threw my hands in the air with exasperation. What did that really mean anyway?

It became apparent to me during my sophomore year of college that I might have to withdraw from the university due to not being able to attend classes more than sporadically. I, the person who loved learning and had been a precocious teenager taking college classes, was about to give up. I put aside my studies in German and political science because I knew I didn’t have another option- I was desperate and compelled to learn more about why my body was so upset.

I did a lot of internet searching while still faithfully visiting my multiple doctors. Between and during fresh rounds of antibiotics, I was learning bits and pieces about gut health, sugar, probiotics, herbs, and medical ‘cures’. Eventually, I took a course in nutrition and had an epiphany. THIS is what I wanted to do with my life. Instead of doctoring with surgery and medications, I could utilize food in helping people heal! But first I had to heal myself and that required a lot more than what I already knew from years of my nutrition hobby. That year, I started my third undergraduate degree- this time in dietetics. I received another small miracle in late 2005 when I visited a website with a link to a nutrition school in Manhattan that offered to educate me on all the different dietary theories and to help me heal my own life so that I could help others heal theirs.

It amazed me that I, a lay-person and nutrition novice, through learning about the human body’s systems and the interactions of nutrition, could put pieces of the puzzle together that my urologist, general practitioner, and OB-GYN could not. It just made so much sense, I couldn’t ignore it.

I stopped relying on doctors to ‘fix me’ and started taking responsibility– for every morsel of food I put in my body, getting enough water, sleep, and exercise, as well as managing stress better. I acted as though my life depended on dietary diligence and application of lifestyle improvements, because it did.

The first time I was able to effectively mitigate a healing crisis with herbs, nutrition and fluids, I was astounded. Maybe I didn’t have an antibiotic deficiency at all – maybe I didn’t need to have my doctor’s phone number on speed-dial…..I scarcely dared to hope that perhaps, just MAYBE, my body wanted to get better and all I needed to really do was pay attention to it and supply it with the tools it needed in order to repair itself.

As I rose into the role of president of my own life, I knew I still needed a cabinet- a group of experts who would help me achieve a higher state of health. I hired acupuncturists & massage therapists and have consistently had a health coach who inspires me and keeps me accountable to my health goals. Having a health-minded partner and friends is huge in this area too. No (wo)man is an island.

Illness and Fear, with a Twinkle of Hope

Having a recurrent illness does a lot of things to you. One of these is creating fear that you’ll always have this condition, pain, and misery.

It did the same to me. Since I had suffered for this long, fear told me my life would probably always be like this. I wasn’t sure I’d ever be able to hold down a job without running through my sick days like crazy. I had fear that I couldn’t be in a great relationship or see my friends when I wanted to because I never knew when I could count on being well enough. I wasn’t sure I’d be able to travel without bottles of supplements and the possibility of needing to find a store to buy more, or even more dreaded, visiting a doctor.

But, at the same time, I knew health was possible because I had those short periods of true vitality and energy…. and that’s what I would strive for.

The Cost of Illness and Disease

My illness and health conditions cost me (and my parents until age 18) thousands of dollars in the form of co-pays, prescriptions, and expensive tests. It cost me money that I couldn’t earn due to being unable to show up to work as well as college tuition for classes I couldn’t attend.

But not all costs are associated with ones from the wallet. This illness was cheating me out of education and better grades, a sense of security, time with friends, and vitality….it OWNED me. And I was tired of being its sick, sad slave.

How Nutrition Changed Everything

Let’s talk about the diet I had growing up. First let me say that my parents are wonderful people who tried the best they knew how. My mom recounts how, even though she’s not a fan of vegetables, she would always get them in for her pregnancies. We grew up eating ‘healthy’ cereals such as Total, Kix, and Special K with skim milk. Junk cereals were relegated to the weekends along with coveted pancakes and bacon and eggs dishes. Our lunches were not the fruity snacks, white bread sandwiches, and sugary treat meals our school companions had – we had whole wheat bread sandwiches, a piece of fruit, juice or water, and 2-3 small cookies. Dinners might be a stir-fry, pot pies (with trans-fat *shudder*), microwaved meals, pasta, and usually some vegetables at every meal. Snacks were ice cream, pretzels, and occasionally candy such as Snickers or M&Ms. I drank milk, juice, and (not enough) water. When I became a vegetarian, my parents didn’t really know what to do with me. I didn’t either. I just knew meat was out of the question. So I was left with oh-so-many carbs in my very low protein and fat diet (this was the low-fat craze from the ’90s going on.)

I started healing as best as I could during my adolescence but it wasn’t until years later, particularly during my year of school in New York that I made myself and my healing more of a priority. I kept a food journal, had a a health coach who encouraged me and provided ideas and accountability, I did elimination diets/food sensitivity testing and found a few foods that were associated with my digestive issues, skin, and hormone issues. I realized the connection my brain/gut had was real and that my mood improved when I started giving myself better food. Genetic testing gave me an additional layer to my already-healthy-eating plan that has also lead to improved mood, digestion, eye-health, and hopefully decreased risk for diseases.

Food has become the foundation for a healthy life along with lifestyle factors and ‘primary food’ – the areas of life that feed our souls, not our stomachs- including having a meaningful life I love and share with others.

How my Life has Transformed

The tens of thousands of dollars I’ve spent on my education to learn about nutrition as well as self-care has been worth every single penny. I’m glad to continue to invest in myself through buying organic, healthy, anti-inflammatory and genetically-appropriate foods and supplements, to get massage and acupuncture, and….to take rejuvenating vacations. Compared to the dollars spent in co-pays, medication costs, expensive tests, and doctors visits, I now experience less pain, less negative side effects from medication, and waaaay more fun and pleasure.

Through applied, bio-individualized nutrition, the benefits to my health have been: clearer skin (no make-up!), drastically improved stomachaches and digestion, little/no cravings, much better mood and mental outlook, and an increasingly balanced life.

In terms of my illness, the changes I was making in my life started adding up. I could soon go a solid week without another infection, then I slowly reached my first month without a healing crisis. As of this writing, knock on wood, I have been free and clear of the former ‘health curse’ for over 3 years. 

There is a moment in our lives when most of us experience a great shift. Everything changes. For me, this came when I decided I would no longer be a prisoner to this illness and I was willing to do whatever it took to get better. That moment of commitment, as Goethe reminds us, is when the “entire universe conspires to assist you.” The results I’ve experienced as well as my healing team of health professionals and personal relationships are a testament to the veracity of this statement.

A Healthier Obsession

During the deepest and darkest times of my life and with my health condition, food became an obsession. When a person is sick, all they can think about is how they don’t want to be sick and how they can get better. For me, this manifested as anxiety around food (especially low-quality food in social situations) and disordered eating.

These days, quality food is not an obsession. Orthorexia is a real issue, but it’s not one I have. What I do have is a strong set of values and awareness around organic/non-GMO, whole and sustainably grown foods.

Epilogue

Health involves so much more than being thin. I think about what people have told me and how such a simplistic statement puts focus on the wrong areas of life.

Though I find it a bit traumatic to revisit this time in my life and reflect upon the pain and discomfort involved, I let gratitude for my healing overshadow it. I’m so thankful that I’ve healed my body and that this experience has enabled me to empathize with my clients as I empower them to also leave health issues, frequent doctors’ visits, lists of medications, pain, and unwanted weight behind so they can step into the life of vitality they deserve. We all deserve this.