Hudak Holistic Health

Healing Benefits of Castor Oil

2012-01-20T08:22:00.000-08:00

In ancient Rome, the castor oil plant was called the Palma Christi, or the hand of Christ. 4,000 year-old castor bean seeds have been discovered in Egyptian tombs. Historical documents reveal that castor oil was used medicinally in Egypt, India, and China as well as Persia, Africa, Greece and Rome.

While the castor bean contains toxins that makes it poisonous, the expressed oil only has trace amounts of those toxins. When used externally (rubbed into the skin), castor oil is able to penetrate deeper than any other essential plant oil. Rubbing castor oil on the skin can relieve pain, reduce inflammation, detoxify the body and boost lymphatic circulation.

Castor oil also contains ricinoleic acid, a very unusual fatty acid that can be found only in castor beans and ergot (a fungus). Ricinoleic acid inhibits the growth of many bacteria, viruses, molds and yeasts. This is why castor oil has been known to work well on acne as well as other skin conditions like ringworm, keratoses, scars, and fungal infections.

Castor Oil Packs

Castor oil packs are a traditional holistic treatment for a range of conditions. A castor oil pack is placed on the skin to increase circulation and to promote elimination and healing of the tissues and organs underneath the skin. It is used to stimulate the liver, relieve pain, increase lymphatic circulation, reduce inflammation, and improve digestion.

Castor oil packs are made by soaking a piece of flannel in castor oil and placing it on the skin. The flannel is covered with a sheet of plastic, and then a hot water bottle is placed over the plastic to heat the pack. A castor oil pack can be placed on the following body regions:

The right side of the abdomen to stimulate the liver; inflamed and swollen joints, bursitis, and muscle strains.
The abdomen to relieve constipation and other digestive disorders.
The lower abdomen in cases of menstrual irregularities and uterine and ovarian cysts.

Safety precautions: Castor oil should not be taken internally. It should not be applied to broken skin, or used during pregnancy, breastfeeding, or during menstrual flow.

You Will Need

A cotton flannel large enough to cover the affected area
Castor oil
Plastic wrap cut 1-2" larger than the flannel (can be cut from a plastic bag)
Hot water bottle
Container with lid
Old clothes and sheets (Castor oil will stain clothing and bedding)

How To

Place the flannel in the container. Soak it in castor oil so that it is saturated, but not dripping. Place the pack over the affected body part. Cover with plastic. Place the hot water bottle over the pack. Leave it on for 30-60 minutes. Rest while the pack is in place. After removing the pack, cleanse the area with a dilute solution of water and baking soda. Store the pack in the covered container in the refrigerator. Each pack may be reused up to 25-30 times. It is generally recommended that a castor oil pack be used for 3 to 7 days in a week to treat a health condition or for detoxification.

Is Stress Making You Too Acidic?

2012-01-07T07:52:00.000-08:00

Our thoughts and feelings play a big part in how acidic our body is. When we are stressed, angry, depressed or focused on negative thoughts, it can actually increase the levels of acid in our body. On the flip side, when we are happy, relaxed and positive, we reduce our acid levels.

You can test your pH by buying pH strips at your local health food store, but you can also take note of any symptoms you may be experiencing. Symptoms of being too acidic include stiff joints, arthritis, muscle tension, headaches, addiction to stimulants, itchy skin, acne, anger, a short temper or chronic negative thoughts.

14-point scale

The 14-point scale measures the alkalinity or acidity of a solution. A pH level of 1 to 7 is considered acidic, and a pH level above 7 is considered alkaline. With the exception of the stomach, large intestine, skin and reproductive organs, the rest of our organs and systems function optimally in a slightly alkaline state. If the body senses that any of it's internal fluids (blood, lymphatic fluid, bile, cerebrospinal fluid, etc.) are too acidic, it takes action to restore an alkaline state. If our diets aren't providing the alkaline minerals required to restore balance in these fluids, the body will leech the minerals from our organs, muscles, ligaments and bones. The part of the body that has sacrificed those minerals then becomes acidic and vulnerable to illness.

The Dirty Dozen

The dirty dozen, especially in combination with stimulants such as caffeine, alcohol, tobacco or drugs, elevate acid levels in our bodies. When the body is in an acidic state, it stops functioning properly and disease can take root. Eliminating or reducing the following things from our diet can have a dramatic and positive impact on our health:

Bleached, refined flours
Refined sugars, high-fructose corn syrup
Table salt
Trans fats and refined oils
Meats treated with hormones or antibiotics
Foods sprayed with pesticides and herbicides
Genetically modified foods
Dairy products
Additives such as preservatives, nitrates, and artificial flavorings and colorings
Fast foods and fried foods
Sodas and juices with added sugars
Tap water

Alkaline H2O

The kind of water you drink is equally important as the kind of foods that you want to eat to keep your pH in check. Pollutants in our tap water, and the chlorine and fluoride added at municipal water treatment plants, increase acidity in the body. It's best to drink purified water or natural spring water that's been alkalized. Here is a recipe you can use to ensure you're getting the greatest benefit from the water your drinking:

1 liter purified water
pinch of Himalayan salt
1 tsp. fresh lemon juice

Mix all three ingredients together, pour into a large glass and enjoy! You can also buy pH Miracle drops at your local health store or Whole Foods.

The Sea of Tranquility Meditation

The calming effects of meditation can clear your thoughts and help you cultivate the inner awareness essential for emotional balance. When practiced regularly with self-acupressure, it can counteract anxiety, worry and depression. Deep breathing during meditation heightens your senses and makes you more aware of your feelings. Holding the acupressure point known as CV 17 while you do slow, deep breathing in and out of your nose will regulate the amount of air you assimilate and is an excellent technique for calming anxiety and nervousness.

Acupressure Point: CV 17, also known as the "Sea of Tranquility".

Point Location: On the center of the breastbone, four finger-widths up from in an indentation.

Point Focus: Calms and relaxes the body, releases the chest, regulates cardiovascular functions, nourishes the heart.

Physical Imbalances: Nervousness, difficult breathing, chest tension or congestion, heart palpitations, chest pain, dizziness, anxiety.

Emotional & Spiritual Aspects: Emotional balancing, relieves depression, grief, sadness, anguish, emotional trauma, balances the emotions and calms the spirit.

Hold CV 17 as you begin the following deep breathing meditation:

Take a few deep breaths, and observe your breathing. Pay attention to the smooth rhythm of your inhalations and exhalations. If extraneous thoughts come into your mind, simply be aware of them, let them go and return your attention to your breath. As you breathe, say to yourself, "Breathing in, I am aware of my thoughts; breathing out, I let them go." If you can stay focused on following your breath for three to five minutes, you are off to a good start. Try working up to 20 minutes.

Deep Sea Detoxifying Soak

2011-12-22T09:48:00.000-08:00

If this holiday season has you feeling out of sorts, take some time out to pamper yourself with this Deep Sea Detoxifying Soak. Seaweed is one of nature's greatest secrets. By treating the underlying issue of disease and providing your body with life-sustaining nutrients, seaweed balances your body naturally. Soaking in seaweed will positively benefit your whole body by supporting vibrant health and emotional well-being.

Key Benefits

Promotes healthy thyroid function
Absorbs and reduces cholesterol
Detoxifies heavy metals and free radicals
Eases depression
Combats anxiety and chronic fatigue
Prevents signs of aging
Aids in weight loss

Deep Sea Detoxifying Soak

Kelp seaweed encourages relaxation, tones and tightens the skin and promotes blood circulation and and lymphatic drainage. In addition, kelp has been used for decades to aid in the removal of toxins caused by pollution and radiation. Seaweed in general, and the kelps in particular, warms and soothes sore and aching muscles and eases arthritic joint pain.

2 cups Celtic Sea Salt
2 cups baking soda
2 cups Epsom salts
2 tbsp. powdered kelp
2 tbsp. ground ginger, or 6 drops ginger essential oil
1 cup apple cider vinegar

Draw a warm bath and mix sea salt, baking soda, and Epsom salts with powdered kelp in a medium bowl. Add the ground ginger or ginger essential oil to the bowl, and combine well. Pour the vinegar into the bathwater, and add seaweed mixture. Soak for 20 to 30 minutes.

Heal Your Liver With Milk Thistle

2011-12-07T15:36:00.000-08:00

Our livers are responsible for detoxifying the pollutants that enter our body via air, food and drink. The liver filters the blood and produces the bile necessary for digestion. It also helps to regulate both hormones and blood sugar, making it the body's largest gland. Unfortunately, we are exposed to more pollutants today than ever before, and the liver bears the brunt of dealing with these toxins. Because of the many important roles that the liver performs in the body, optimum liver function is essential for overall good health.

Medicinal Benefits of Milk Thistle

Milk Thistle is a flowering plant of the daisy family. The thistle, topped by a prickly purplish flower, contains seeds packed with potent medicinal benefits for the liver. The active ingredient in Milk Thistle is is an antioxidant complex called Silymarin. According to studies, this unique antioxidant exerts its curative powers by stimulating the regeneration of injured and damaged liver cells. Silymarin protects the outer receptor sites of cells, barring toxins from breaking through fatty cell membranes and entering cell interiors. It also neutralizes toxic substances that manage to go inside the cells.

Milk Thistle has a unique ability to stimulate protein synthesis in liver cells by increasing genetic (DNA and RNA) activity. Additionally, it stimulates other antioxidant defenses in liver cells to neutralize toxic invaders. For example, one of the most powerful antioxidants in the body and a major detoxifying substance in the liver is gluthathione. In healthy humans silymarin has boosted gluthathione concentrations in the liver by 35 percent. Milk thistle also encourages activity of another potent antioxidant, superoxide dismutase, in cells of people with liver disease. The main role of this antioxidant is to search for the type of damaging free radical chemicals that are generated by alcohol in the liver.

Recommended Dosages

Milk Thistle extract comes in capsule form and sometimes in syrup form. The recommended dose is 420 milligrams of silymarin taken in three divided doses everyday. When there is an improvement in the person's health you can decrease to dose to 280 milligrams. The latter is also what doctors advise to take to prevent liver problems.

The best quality milk thistle is absorbed rapidly and reaches maximum concentration in the blood in about an hour after it is taken. Improvement is often seen in five to eight days, with a reduction in enzymes and liver size and a lessening of jaundice and yellowing of the skin. Significant reversal of alcoholic liver damage may take a month or two. Recovery can be tested using a blood test measuring liver enzyme levels. Milk thistle minimizes elevated liver enzymes, indicating liver cells are healing. Alcoholic patients generally must continue to take milk thistle extract for several months.

Side Effects

Milk Thistle causes only minimal side effects like stomach upset in less than one percent of users, according to research. It has also a mild laxative effects in the first few days of use. Milk thistle is safe to use in combination with other medicine. There is not toxic effect on a very high dosage of milk thistle.

Additional Benefits of Milk Thistle

Reduces insulin resistance in people with type 2 diabetes who and also have cirrhosis
Helps reduce the growth of cancer cells in patients with breast, cervix and prostate cancer
Milk thistle can reduce the effects of a hangover
Lowers cholesterol

Ann Wigmore's Energy Soup

2011-12-01T07:30:00.000-08:00

This soup was originally created by a woman named Ann Wigmore who helped thousands of people regain their health through healing foods. The soup is high-enzyme, chlorophyll-rich and extremely easy to digest so that your body can receive optimal nourishment while devoting very little energy to the digestive process. This helps the body to achieve homeostasis by freeing energy to be used for healing, wellness, and disease prevention.The nutrients in this soup help the body to operate at optimal health. All kinds of health issues have been resolved by people eating energy soup frequently, so drink up!

Ann Wigmore's Energy Soup

Serves 1

2 handfuls of greens (spinach, arugula, romaine, etc)
1 handful of sprouts (mung, lentil, green pea etc.)
1/2 an avocado
1/2-1 apple (depending on how sweet you like it)
2 tbs dulse
2 tbs hemp seeds or pine nuts
Water

Add all ingredients to the blender and blend away, adding water as needed. The finished consistency should be that of a smooth soup. Pour into a bowl and enjoy!

Getting Juicy: Anti-Anxiety Green Juice

2011-11-17T07:34:00.000-08:00

Anxiety is a fairly common psychological condition characterized by a sense of dread, fear, or chronic worry over present of future life situations. In addition to its psychological symptoms, anxiety can also result in a variety of physical symptoms. These include breathing difficulties and/or shortness of breath, cold flashes, increased heart rate, perspiration, and skin flushing. Gastrointestinal problems such as diarrhea can also occur, as can dizziness, dry mouth, fatigue, irritability, impaired mental function, and sleep disorders such as insomnia.

Although anxiety is considered primarily a psychological condition, dietary and nutritional imbalances and deficiencies can also be contributing factors. Restoring proper nutritional balance should always be considered as part of an overall treatment program for anxiety. Hippocrates, the father of medicine, wrote that celery could be used to calm the nerves, and, indeed its very high calcium level is likely to be the reason for this phenomenon. Celery is best eaten raw, and the juice is particularly useful.

Health Benefits of Celery

Good for digestion, reducing spasm in the muscles of the intestinal tract.
Purifies the blood.
May help in the treatment of arthritis and rheumatoid disorders; in Japan, rheumatoid patients are sometimes put on a celery-only diet.
Celery seeds have anti-inflammatory properties.
Stimulates the thyroid and pituitary glands.
Celery clears uric acid from painful joints.
Acts on the kidneys and is a mild diuretic.
Eat celery seeds to reduce muscle spasm.
Grated, raw celery can be used as a poultice to apply to swollen glands.
Raw, whole celery can be eaten regularly to reduce high blood pressure.
Acts as tonic to the liver.
Celery juice helps alleviate sciatica.
Drink celery juice before meals to suppress the appetite.

Anti-Anxiety Green Juice

1 green apple
6 stalks celery
4 bundles kale (take one leaf kale and fold it into itself so that it goes through your juicers feeder tube easily)
1/2 lemon (optional, it takes out the "green" taste that not everyone loves!)

Juice each ingredient separately, combine and enjoy!

Acupressure Therapy to Counteract Anxiety

2011-11-04T09:12:00.000-07:00

Anxiety is a normal human emotion, a reaction to an anticipated or imagined danger or event. Fear, by contrast, involves a specific event and is a reaction to a perceived danger. We all feel anxious sometimes, from day to day pressures and stress to anticipating when something important is about to occur. Anxiety can motivate us to avoid danger or work hard to achieve a specific goal. But uncontrollable, extreme or frequent anxiety can become harmful.

Highly anxious people experience excessive worry and tension much of the time and rarely feel calm and relaxed. When anxiety becomes a way of life it contributes to muscle tension, headaches, gastrointestinal problems, aches and pains, insomnia, poor concentration, irritability and fatigue. Many people who suffer from anxiety seek help for their medical problems, but don't address the underlying emotional imbalance. If you are suffering from anxiety, acupressure therapy can be a terrific first step to help bring your emotions back to balance.

Meditation to Counteract Anxiety

Affirmations to Counteract Anxiety

I let go of my expectations.
I trust that I will be taken care of.
I am at peace with myself in the present moment.
I consciously breathe deeply and let go of any anxiety.
I am safe and let go of what the future may bring.

Stuffed Acorn Squash With Quinoa & Pistachios

2011-10-26T16:05:00.000-07:00

My father-in-law served this super tasty and nutritious side dish at Sunday supper this past weekend. He has been experimenting with different "gluten free" options for me recently, and this one was particularly good, so I thought I'd share it with you. The recipe was in this months Whole Living magazine under "Thanksgiving Sides" but honestly this dish could be a meal in and of itself. Quinoa is a complete protein and very filling, especially with the pistachio and and feta. If you are vegan you could easily swap the feta for some nutritional yeast, which has a mild cheesy flavor. Choose firm, smooth-skinned dark green acorn squash with some yellow-orange coloring that feels heavy for its size.

Stuffed Acorn Squash With Quinoa & Pistachios

Serves 8

4 small acorn squash, halved and seeds removed
4 tbs extra-virgin olive oil
1 cup quinoa, rinsed
1/2 cup chopped fresh parsley
1/2 cup feta, crumbled
1/2 cup roasted, salted pistachios, chopped
2 tsp red-wine vinegar
Pinch red pepper flakes
Coarse salt and freshly ground pepper

Heat oven to 425. Brush squash with 2 tbs oil and season with salt and pepper. Roast cut-side down on two baking sheets until tender and caramelized (15-20 min). Meanwhile, bring quinoa and 2 cups water to a boil in a small pot. Reduce heat and simmer, covered, until tender and water is absorbed (about 15 min). Let cool, then fluff with a fork. In a large bowl, combine quinoa, parsley, feta, pistachios, remaining 2 tbs olive oil, and vinegar. Season with salt and red pepper flake. Divide filling among squash and enjoy!

Hudak Holistic Health Introduces Monthly Coaching Packages!

2011-10-17T10:31:00.000-07:00

At the heart of everything I do is the belief that anything is possible and your life is a choice. Your health and wellness should not be defined by the absence of disease, but by the presence of vitality, energy, alertness and contentment. I developed "Your Balanced Life" to guide you towards creating the life of your dreams by making upgrades in all the important areas of your life. You will learn to visualize the life you desire and begin to set clear, achievable goals, setting yourself up for success!

The new month to month Balanced Life option is ideal for those individuals who want to improve their health, but may not be able to commit to a three or six-month program. It is also a a good option for individuals who are highly motivated to improve their health and nutrition and may not need as much support integrating lifestyle changes into their lives for long-lasting results.

During the course of the program you will:

Rediscover your inner vitality.
Break free of restrictive eating patterns or cravings, while achieving your ideal weight.
Uncover the limiting beliefs and self-sabotaging habits that keep you stuck.
Discover ways to incorporate daily movement into your life that will energize and empower you.
Develop a deeper understanding of the food and lifestyle choices that work best for you.
Implement lasting changes that will improve your energy, balance and health.
Learn self care techniques that allow you to feel nurtured and energized.

Your program includes:

Two 50-minute sessions per month.
E-mail support between sessions.
Recipes that are healthy and simple to prepare.
Coaching and support to help you make the dietary and lifestyle changes you want.
Informative handouts that will increase your nutrition and self care knowledge.
My personal commitment to your health and success.

Pricing:

6 Month Health Coaching Program: $1,500

3 Month Health Coaching Program: $750

Month to Month Health Coaching Program: $225

Could It Be Your Adrenals?

2011-10-10T17:08:00.000-07:00

The hectic pace of modern living can be a major source of stress, wreaking havoc on the adrenal glands. The adrenal glands (also known as suprarenal glands) are the triangle-shaped endocrine glands that sit atop the kidneys. They are chiefly responsible for regulating the stress response through the synthesis of corticosteroids and catecholamine, including cortisol and adrenaline. When the adrenals are tired, the body may experience a number of different symptoms. The most common symptoms caused by tired or worn-out adrenal glands are:

Excessive sweating or perspiration from little activity
Lower back pain and/or knee weakness or pain, especially on the side
Dark circles under the eyes
Dizziness
Muscle twitches
Low blood sugar
Heart palpitations
Sensitivity to light, or difficulty seeing at night
A craving for salt
Low stamina for stress, and easily irritated
Excessive mood responses after eating carbohydrates such as pasta, breads and sugar
Chronic infections (bacterial, viral, fungal, yeast)
Low blood pressure
Light-headedness on standing up
Tired but wired feeling, poor sleep
Cravings for sweets and carbs, intolerance to alcohol
Premature aging
Dry, unhealthy skin with excess pigmentation
Lack of libido
Cystic breasts
Tendency to startle easily
Negative response to thyroid hormone

If you suspect you might have tired adrenals, address it right away. Adrenal glands are extremely important to a healthy immune system and proper thyroid function. Take these steps to support your adrenals:

Your adrenals need their beauty sleep. Aim for 8-10 hrs each night. Make this a priority and stick with it!
Eliminate sugar and processed carbs. Sugar and simple carbs put stress on the adrenals. Adrenal glands help to regulate blood sugar levels.
Eat clean animal protein foods, organic vegetables, fruits, nuts, legumes, beans and grains.
Kick the coffee habit and drink plenty of fresh filtered water every day.

Choosing The Right Juicer

2011-09-30T19:06:00.000-07:00

Adding a fresh vegetable juice into your daily routine is a terrific way to gently begin to detoxify your system. Fresh juice contains an abundance of nutrients that will energize your body, build your health and help you fight disease. Scientists are now showing that the phytonutrients found in plants may be even more important for our health than vitamins and minerals. Without these life-giving substances, found primarily in vegetable and fruit, our immune systems weaken and we become subject to imbalance. So, what are you waiting for ... get Juicy!

There are several different kinds of juicers out there, and the names alone can be confusing – centrifugal ejection, masticating, manual press, single-auger, and twin-gear press, just to name a few! My experience with daily juicing, and in working with clients has shown me that ultimately it comes down to what you’ll be juicing, cost, how easy it is to clean, and the quality of the juice it produces. My juice recipes are primarily vegetable-based and because vegetables have tougher, more fibrous cell walls than fruit does, they require greater mechanical power to render the juice. That automatically narrows your list of options. With that in mind, there are three types of juicers I recommend to my clients. They’re described below, listed from least to most expensive.

Centrifugal Ejection Juicer

How it works: As produce is pushed through the feeder tube, it hits a spinning shredder disk, releasing the juice into the strainer basket. The basket spins at a high rate of speed, forcing the juice through it. The pulp is ejected out of the side of the machine into a collection basket.

Brand worth considering: Jack LaLanne

Price point: As low as $100 online

Pros: It’s easy to use and easy to clean, and at a good price if you’re not yet convinced you’ll be making juices on a regular basis.

Cons: This type of juicer operates at higher rpm than the other two juicers, which has two drawbacks. First, the higher rpm oxidize the produce to a greater degree and once juice starts oxidizing, it begins losing nutrients. Second, this juicer is much louder then the other models.

Dual-Stage Single-Augur Juicers

How it works: In stage 1, the juicer crushes the produce into the walls of the juicer, extracting some of the juice. The pulp then continues on to stage 2, in which its pushed through a finer screen to pull out more of the juice.

Brands and models worth considering: Solo Star II and the Omega 8003

Price point: As low as $219 online

Pros: Lower rpm translate into (1) less oxidation and thus a higher-quality, more nutrient-rich juice and (2) a quieter machine.

Cons: They’re more expensive and slightly harder to clean than the Jack LaLanne. (The Omega is easier to clean than the Solo Star, but it costs slightly more.)

Twin-Gear Press Juicer

How it works: The produce is pushed through two gears that shred and then squeeze the pulp to render juice.

Model worth considering: Green Star

Price point: As low as $399 online.

Pros: The gears turn at a very low rpm, minimizing the oxidation of the juice. This model is ideal for people who want to go beyond juicing and make nut butters, sorbets, apple sauces, and so on.

Cons: Price, the manual pressure required to feed the fruits and vegetables into the machine, and the fact that these machines have the most pieces to clean after juicing.

Be sure to check out the website http://discountjuicers.com/ for some great deals. Once your juicer arrives, you'll be ready to get juicy! Here's a few recipes to get you started:

Miracle Detox Juice

1 beet

1 carrot

¼ inch ginger root

1 apple

1 pear

Ultimate Cleanser

1 cup broccoli

¾ cup kale

1 cup parsley

1 apple

2 sticks celery

Add pumpkin seeds, sunflower seeds or phsyllium husks to help with constipation

Colon Cleanse Juice Cocktail

1 cucumber

1 handful spinach

1 handful parsley

½ medium lemon

Or try

No Really, I Need to Poop!

2 handfuls of parsley

2 ribs of celery

2 apples

1 pear

Beauty Juice

1 medium parsnip

1 green pepper

Small bunch watercress

½ cucumber

1 tbs mint to garnish

Lymphatic Detoxer

1 ripe jalepeno or orange habanero pepper

5 ribs bok choy

10 kale leaves

Meg's Cacao Bliss Smoothie

2011-09-27T08:30:00.000-07:00

My client Meg stopped by for a Health Coaching session after having just finished an intense workout with Kwanua Robinson of Body Mechanix. I had just finished my own training session with Tracy Anderson (in the privacy of my living room of course) and was in need of a refreshment. I'd been wanting to try out the new "Cacao Bliss", Artisana's raw chocolate coconut butter that I'd just picked up at Whole Foods, so I blended:

2 cups coconut water
2 tbs Cacao Bliss
1 cup frozen organic strawberries
1 banana
1 tbs bee pollen
1 tbs e3Live Renew Me

We drank our smoothies (delicious by the way!) and immediately felt not only refreshed from the natural electrolytes in the coconut water, but super ready for our session and kinda blissed out. Wanna know why? Meg's Cacao Bliss smoothie was loaded with phenylethylamine (PEA). PEA has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. PEA is found in great natural abundance in both raw cacao and AFA blue-green algae, the particular type of algae grown on the Klamath Lake in Oregon where the company e3Live harvests it for their products. When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude ... a winning combination to ensure a productive and inspiring coaching session! Good trick, huh?

The Sea of Tranquility Meditation

2011-09-16T08:02:00.000-07:00

The Sea of Tranquility Meditation

Neti Pot: Physical, Emotional & Spiritual Health Benefits

2011-09-14T18:30:00.000-07:00

I have to start out by saying that a girl should pretty much always listen to her mother. Especially in my case, as my Mama Ruth is quite wise. She has been suggesting I try the Neti Pot for my seasonal allergies for some time now, but I kept not getting around to it. So, when my Holistic Health Coach, Andrea Land also suggested it to me I decided I would learn a bit more about this whole Neti Pot thing. Turns out there are numerous benefits - not just physical, but emotional and spiritual as well. Here's what I found:

Physical Health Benefits

Removes dirt and bacteria filled mucus from within the nose.
Helps to drain the sinus cavities, supporting the body’s natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
Beneficial for asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.
It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.
It helps flush the tear ducts, encouraging clearer vision (and gives a sparkle to the eyes!).
It can be beneficial for certain types of ear disorders such as middle ear infections and tinnitus.
Improves sensitivity of the olfactory nerves, helping to restore lost sense of smell.
Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

Emotional & Spiritual Benefits

It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behavior.
Neti affects the Ajna Chakra which helps in awakening higher states of meditation.
It helps to stimulate powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.

I tried it and I'm hooked! To be honest, I was a little hesitant about pouring water into my nose. I'm not sure what I thought might happen, but whatever it was, it didn't. If you think you might benefit from the use of a Neti Pot, but have been hesitant to give it a try, go ahead and give it a go - you might find yourself hooked as well.

e3Live Renew Me!

2011-09-02T08:32:00.000-07:00

As anybody who has seen my daily juice posts on Hudak Holistic Health knows, I am a huge fan of the supplement e3Live. While my daily supplement regime gets tweaked from time to time to accommodate my changing nutritional needs, one of the constants is my intake of e3Live. So, what exactly is e3Live and why am I such a fan? e3Live is the brand name for Aphanizomenon flos-aquae (AFA) blue-green algae, a particular type of algae grown and harvested from the Klamath Lake in Oregon. This algae has been grown for consumption since the 1970's and is popular among health enthusiasts worldwide.

AFA is a special form of cyanophyta. Cyanophyta are living water plants that grow in nearly all droplets of sunlit water and in every gram of soil, on the bark of trees and the surfaces of rocks. It is estimated that there are as many as 50,000 species, including various seaweeds and plankton. Collectively, cyanophyta are responsible for 90% of the Earth's oxygen and 80% of its food supply. All foods reflect the environment in which they are grown. The Upper Klamath Lake is one of the few remaining alkaline lakes on the planet. This lake has an astonishingly high mineral concentration due to a massive volcanic eruption that occured in the vicinity over 7,000 years ago, covering the area with millions of tons of mineral ash. Seventeen streams and rivers deposit into the 140 square mile lake an annual average of 50,000 tons of the mineral-rich silt from the surrounding 4000 square mile volcanic basin, making Upper Klamath Lake one of the richest nutrient traps in the world.

Health Benefits Of AFA Blue-Green Algae

One study looking at blue-green algae as a brain food followed 109 students who were fed blue-green algae. The study concluded that the children had a significant improvement in the ability to focus, follow directions, and concentrate. In addition, the children experienced a reduction in argumentative behavior and exhibited fewer symptoms of anxiety and depression. Other beneficial effects of consuming blue-green algae include:

Increased strength and endurance
Promotion of natural weight loss
Increased energy and sense of well being
Improved memory and concentration
Purifies and nourishes the blood
Stabilizes mood swings
Promotes healthy cholesterol levels
Helps maintain normal blood sugar levels
Promotes strong nails, smooth skin, and healthy hair

The "Love Chemical" & e3Live

Phenylethylamine (PEA) is an adrenal and brain chemical naturally synthesized in our bodies from the amino acids phenylalanine and tyrosine. PEA increases the activity of neurotransmitters in parts of the brain that control our ability to stay alert. Elevated PEA levels occur when we are having those moments when we are so focused that we lose all track of time, food, or the outside world. PEA is noticeably abundant in the brains of happy people and on the flip side, research has indicated that people suffering from depression and bipolar disorder have lower than normal levels of PEA.

PEA has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. Our brains release PEA when we become sexually aroused and the levels can peak during orgasm. When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude.

The company E3Live http://www.e3live.com has made fresh-living liquid AFA algae available, as well as other unique AFA formulas and products. E3Live Renew Me is a proprietary blend that contains a significant concentration of PEA. Taken orally, PEA is known to readily cross the blood-brain barrier and be immediately available to the brain. Additionally, this product boasts the following whole foods that work together synergistically to help boost your immune system and more:

Spirulina

Spirulina is considered a complete protein because well over half of it consists of amino acids, the building blocks of protein. It is also a rich source of other nutrients including B complex vitamins, beta-carotene, vitamin E, carotenoids, manganese, zinc, copper, iron, selenium, and gamma linolenic acid (an essential fatty acid).

Methyl-sulfonyl-methane (MSM)

MSM is a naturally occurring sulfur compound found in our bodies as well as in many common beverages and foods, including milk, coffee, tea and green vegetables. In its purified chemical form, it is an odorless, essentially tasteless, white, water-soluble crystalline solid. It is one of the safest substances in biology, similar in toxicity to water. Some of MSM's essential functions in the body include maintaining the structure of the proteins in the body, helping the formation of keratin which is essential for hair and nail growth, aiding in the production of immunoglobulin which maintains the immune system, and catalyzing the chemical reactions which change food into energy. The MSM contained in E3 Renew Me is plant based and may result help with the following:

* Inhibition of pain impulses along nerve fibers (analgesia)
* Lessening of inflammation
* Increase in blood supply
* Reduction of muscle spasm
* Softening of scar tissue

Cayenne Pepper

Cayenne is a medicinal and nutritional herb. It is a very high source of Vitamins A & C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is good for the heart. It aids elimination and assimilation, and helps the body to create hydrochloric acid, which is necessary for good digestion and assimilation, especially of proteins.

Camu-Camu

This fruit has the highest recorded amount of natural Vitamin C of any food. In comparison to oranges, camu-camu provides 30 times more Vitamin C, 10 time more Iron, 3 time more Niacin, twice as much Ribflavin, and 50% more Phosphorus. It is also a significant source of Potassium, and has a full complement of minerals and amino acids that can aid in the absorption of Vitamin C.

Crystalloid Sea Minerals

Used to work with vitamins and enzymes to help assimulate and digest foods, neither vitamins or enzymes will work without minerals available to work with them. When combined these substances create a reaction that allows your body to function properly.

PEA

PEA is a compound naturally produced by the brain and is responsible for the mediation of experiences associated with pleasure and mental awareness. For example, PEA is released in the brain when one experiences a feeling of love and joy; for this reason it is often referred to as "the molecule of love" and as a "mood elevator". PEA has been shown to be deficient in the brain of many people suffering from depression.

AFAMend

Is an extract from AFA that contains the highest concentration of phycocyanin. Phycocyanin is the blue pigment present in blue-green algae that acts in the living cell as a strong natural antioxidant. When isolated, phycocyanin was shown to have strong antioxidant and anti-inflammatory properties, and to reduce or prevent inflammation in various models of inflammation.

Tocopherol

Vitamin E is an essential fat-soluble vitamin that includes eight naturally occurring compounds in two classes designated as tocopherols and tocotrienols. Vitamin E is a powerful antioxidant, protects your cells from oxidation, and neutralizes unstable free radicals, which can cause damage. This is done by the vitamin E giving up one of its electrons to the electron deficient free radical, making it more stable. While Vitamin E performs its antioxidant functions, it also protects the other antioxidants from being oxidized.

Renew Me Love Potion

1 apple
1 small cucumber (or about 6 inches)
4 bunches kale
1 handful parsley
2 handfuls spinach
1/2 lime
E3Live Renew Me

Juice the apple, cucumber, kale, parsley and spinach. Squeeze the juice of half a lime into the juice, then add one serving E3Live Renew Me. Stir the mixture, drink and prepare to fall in love!

A quick note on parsley juice: Raw parsley juice is one of the most potent of the juices and is added to the "Love Potion" because of it's ability to produce an overall sense of well-being, enhancing the effect of the PEA. A safe, therapeutic dose of parsley juice is one to two ounces at a time, and is best mixed with other juices. Parsley juice can be toxic in overdose and should be avoided by pregnant women.

Remember to Breathe!

2011-08-19T12:52:00.000-07:00

Do you ever forget to breathe? I think we all do. We tend to take shallow breaths when we're stressed, angry or sad, which limits the amount of life-giving oxygen coming into our bodies and the amount of acidic carbon dioxide leaving our bodies.

When we consciously shift out of a stressed state of mind and breathe deeply, the increased oxygen level boosts our metabolism, strengthens our immune system and bolsters cellular functions. The breath exercises that follow will help you reap the benefits of deep breathing and are actually very simple to do anytime, anywhere. As you exhale during the exercises, visualize impurities, stress and toxins leaving your body. Each time you inhale, imagine the fresh air filling you with energy and purifying your system.

The Belly Roll

As you take a slow, deep breath through your nose, imagine the air filling your belly and then your chest. Feel your belly expand with the inhale.

As you exhale completely through your nose, draw in your belly to force out as much air as possible. Pause before slowly inhaling, refilling your belly and then your chest.

Repeat until you feel relaxed and do as often as necessary!

The Sweet Breath

Nadi Shodhana, or the sweet breath, is a simple form of alternate nostril breathing. Nadi means channel and refers to the energy pathways through which prana flows. Shodhana means cleansing, so Nadi Shodhana means channel cleansing. This breathing technique calms the mind, soothes anxiety and stress, and balances left and right brain hemispheres.

Sit comfortably on the floor, in a chair, or lie down. If you lie down, be sure to maintain the natural curvature of the spine by keeping your cervical and lumbar vertebrae slightly off the floor. You should have enough room to slip your fingers between the floor and your lower back and the floor and your neck. If your lower back is uncomfortable, place a rolled up towel under your knees.

Close your eyes and bring your right hand to your face. With your right thumb, close the right nostril and gently inhale through the left nostril for a count of 4 seconds (don't force the inhale).

At the top of the inhale, use your right ring finger to close your left nostril while removing your thumb from your right nostril. Exhale the breath slowly through the right nostril for 8 seconds.

Then, inhale through the open right nostril for 4 seconds. Close the right nostril with your right thumb, lift your ring finger to open your left nostril and exhale through the left nostril for 8 seconds. This completes one round of nadi sodhana breathing.

Start with 10 rounds of the breathing and see if you can work your way up to 5 or 10 minutes!

Maca, Cacao Buzz Super-Smoothie!

2011-08-16T17:30:00.000-07:00

I'm a huge fan of Superfoods and make it a point to incorporate a variety of them into my daily diet. Superfoods are a class of the most potent, super-concentrated and nutrient-rich foods on the planet, having elements of both food and medicine. They are the optimum choice for improving overall health, boosting the immune system, elevating serotonin production, and cleansing and alkalizing the body. This recipe combines three of my favorite Superfoods into one delicious Super-smoothie!

Maca, Cacao Buzz Super-Smoothie!

Makes one serving

1 cup Goat Kefir (or your favorite nut milk)
1 serving Body Ecology frozen coconut meat
1/2 banana
1 tbs Maca
1 tbs Cacao
1 tbs Bee Pollen

Put all ingredients into your blender and drink up while you read more about the amazing health benefits of the Superfoods you just enjoyed!

Maca

Maca is a powerful adaptogen, which means it has the ability to balance and stabilize the body's glandular-hormonal system, nervous system, cardiovascular system, and musculature. Adaptogens are nontoxic, produce an adaptive response to stress, and improve homeostasis in the body. Rather than addressing a specific symptom, adaptogens improve the overall adaptability of the body to challenging situations and stress. Maca is known to help improve the following conditions: anemia, chronic fatigue, depression, lack of libido, both menopausal and menstrual symptoms, poor memory and stress tension.

Cacao

The seed of the fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet. It's the number one source of magnesium, iron, chromium, and is also extremely high in Phenylethylamine (PEA). PEA has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude.

Bee Pollen

Bee pollen is considered the most complete Superfood found in nature. It is an alkaline food and rich source of high-quality protein. It contains all the essential amino acids, with notable levels of tryptophan, lysine, and methionine. Bee pollen is extraordinarily rich in most of the B vitamins, including folic acid (folate). Bee Pollen contains over 5,000 enzymes, and the phytonutrients (such as co-enzymes, bioflavonoids, phytosterols, and carotenoids) also number in the thousands. Bee pollen is well known as a potent aphrodisiac with fertility-improving properties. Pollen can reduce prostate problems in men as it rejuvenates sexual organs due to it's content of seminal substances. Additionally, it may increase hormone levels and sexual strength. Raw, organic honey is helpful in treating impotence in men and problems related to infertility in women.

Gathering Qi

2011-08-01T08:05:00.000-07:00

Chinese medicine holds that the body has three main centers that store energy. These centers are like energetic gas tanks that hold different types of energy for your daily use. The energy center in your head stores spiritual and intellectual energy. The energy center in your chest stores emotions and empathic energy. The energy center in your lower abdomen stores physical energy and is the seat of your overall vitality. The following exercise uses visualization to fill up all three energy centers so that you feel calm, balanced, and revitalized.

Gathering Qi

Stand in wuji posture (see description below if you are unfamiliar with this posture), or sit upright in a chair with your feet flat on the ground.
Raise your hands to forehead height, with your palms facing your forehead and your elbows either out to the sides or slightly dropped. Your palms should be about a foot away (forward) from your forehead.
Inhale, and visualize sending or pushing qi in the form of white light or white mist into your head, while moving your forearms and hands slightly backward toward your forehead by bending your arms at the elbows.
Exhale, pull your hands away to return to the starting position, and visualize a bright light glowing inside your head.
Inhale, and push energy into your head like bright white light brightening a dark room.
Exhale, and see the bright white light of energy glowing even brighter.
Repeat up to six times.
Now lower your hands to about a foot in front of your chest with your elbows bowed slightly outward.
Inhale, move your hands and forearms toward your chest, and send a calming energy in the form of white light into your chest.
Exhale, and pull your arms back about a foot in front of your chest, while visualizing a bright, calming ball of white light inside your chest.
Repeat up to six times.
Lower your hands to face the area just below your belly button. Inhale, and push qi into your low abdomen.
Exhale, and pull your hands to about a foot in front of your belly. See a bright light glowing inside your belly.
Repeat up to six times.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

Aloe Vera: Legendary Superfood & Beauty Booster!

2011-07-25T15:45:00.000-07:00

Aloe Vera is truly a superfood gift from the ancient Egyptians, who first discovered this healing food. The gel of raw aloe vera contains vitamins A, C, and E, the minerals sulfur, calcium, magnesium, zinc, selenium, and chromium, as well as antioxidants, fiber, amino acids, enzymes, sterols, lignans, and, most importantly, polysaccharides. Aloe's polysaccharides have a lubricating effect on the joints, brain, nervous system, and the skin. They also have immuno-modulating effects, which means they allow the human immune system to fight back chronic viral, nanobacteria, and fungal infections.

Topical Healing Benefits

Fresh aloe vera gel, when applied topically, assists in the healing of sunburns and other burns faster than any other substance. This is most likely due to the high concentration of MSM and polysaccharides that aloe vera contains. The key to using aloe vera effectively is exposing the gel by removing the skin and then placing the gel on the affected area for several hours without removing it. Simply rubbing aloe vera briefly on an area will not be effective.

Aloe Vera For Digestive Wellness

Aloe vera is helpful for all types of digestive problems and can aid in recovery from digestive illnesses such as colitis, ulcers, and irritable bowel syndrome. Research suggests that aloe vera polysaccharides are responsible for the calming effects on digestion. Additionally, aloe's ability to support the replication of healthy epithelial cells that line our inner digestive environment is well known. Aloe cuts and dissolves mucous in the intestines, which helps to increase nutrient absorption.

Aloe vera is also terrific addition to any weight loss and fitness program, as it has been shown that when you ingest aloe, you can lose weight and also gain lean muscle mass. Aloe vera combines well with other foods and can easily be added to smoothies, fresh juices and salads.

15 Minute Face Lift

Legend has it that Cleopatra attributed her great beauty to the practice of massaging fresh aloe vera gel onto her skin each day ... why not give it a try? Select fresh aloe vera that is juicy and plump with gel, preferably an outdoor plant, as it will retain a high concentration of MSM absorbed from rain. Slice the leaf to reveal the juice inside and scrape out about a tbsp. to apply to your face. Leave on for 15 minutes, then rinse with cool water to reveal your firmer, younger looking skin!

Hydrating Aloe Juice Cocktail

Juice of 1 cucumber
Juice of 1-2 apples
Juice of 1 freshly squeezed lemon
pinch of Himalyan salt

Blend ingredients with 2 oz. food grade aloe vera gel in a blender, add ice if desired and enjoy!

Purchasing Aloe Vera

Aloe vera leaves are usually a foot or two in length and dull green in color. They have a succulent texture and are rich with gel inside. Purchase only organic aloe vera and select plants that are thick with gel and free of white speckles. You can find food grade organic aloe vera juice, as well as lotions and gels, at your local health food store or Whole Foods. One of my favorite aloe products is "Aloe Life Cherry Berry" whole leaf aloe vera concentrate. I mix 2 oz. with water and take my morning supplements with it ... super yummy!

Warning: Due to it's strong effects in cleansing the liver, pregnant women and young children should not take aloe vera internally

Qigong: Healing Sound to Relieve Anxiety

2011-07-18T16:36:00.000-07:00

In Qigong ha is the healing sound for anxiety. It is also the sound used to purge the sensations of emotional stagnation and heaviness from the heart and chest. We often release the sound ha unconsciously when we feel relieve. We can bring ourselves emotional relief by using the ha sound consciously for therapeutic purposes.

Wuji Posture

In Qigong, Wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs.

Healing Sound to Relieve Anxiety

This exercise utilizes slow, deep, abdominal breathing to help retrain the way we breathe so that our nervous system can relax.

Stand in Wuji posture.
Raise your arms so that your hands are a bit higher then your head and your palms face the direction you are facing. Keep your elbows slightly bent, and relax your shoulders.
Inhale a deep, relaxed breath into your lower abdomen. Focus your mind on the center of your chest between your breasts.
Exhale as you make the sound ha by just using your breath (as if you were whispering the sound).
As you exhale the sound, feel the anxiety being released out of your body, from your chest out through your mouth.
Repeat the sound 8-16 times.
To end, place one palm on the center of your chest and one on your navel.
Take a few very slow abdominal breaths while visualizing your chest melting down into your abdomen.

My Food Diary

2011-07-12T17:54:00.000-07:00

As a Health Coach, one of the first things I ask a new client to do is keep a 7-Day Food Diary. While it can be rather tedious, it's also a fantastic way to identify food sensitivities or lifestyle patterns that decrease vitality. Recently I worked with a client in the habit of under-nourishing her body. One of her goals was to release some of the extra weight she had gained after suffering an injury to her cervical spine. Since she was unable to exercise during her injury, she had been steadily decreasing the amount of food she ate in an effort to stave off the weight gain. This become a habit for her, even after her recovery when she was able to resume her regular exercise routine. She was confused about her inability to lose weight, since she ate so little and had increased her exercise. It seemed counter-intuitive to her that increasing the amount of food she ate might actually be the answer, so I explained to her that the message she was sending her body was "we are in a famine!", so the natural thing for her body to do was to hold on to the extra weight until the "famine" was over. Unfortunately, she wasn't giving her body the signal that the famine was over, so the extra pounds stubbornly held tight - our body's like to survive like that.

Ready to give this new eating thing a try, my client admitted that she felt somewhat overwhelmed by figuring out what a "normal" amount of nourishment might actually look like. A "normal" amount of food is going to look really different for each person, as we all have our individual body chemistry and nutritional needs, but I decided to share with her what a typical day of eating looks like for me. It can take some time and a bit of experimentation, but I have a good working relationship with my body and understand what currently works for me. I say "currently" because our body's needs are constantly changing, so what works great for me at this point in my life, could look all together different tomorrow, next week, next month ... you get the idea. So, welcome to a day in the life of my Food Diary!

I Juice

But before I do anything, I drink a cup of organic coffee w/ half & half. I'm a little mixed on this ... I know that giving up the caffeine could have some health benefits for me and I briefly give up coffee for two reasons - I am either on a cleanse or having fasting blood work done. I get pretty grumpy about both. Then I remember I love Yerba Matte for the gentle lift and steady energy it gives me. Still, when the cleanse is over and I gradually bring my beloved coffee back into my life I remember why I do - it makes me feel happier and happy is a huge health benefit in my book! Then I juice. I juice every day and it's usually something along the lines of: apple, kale, spinach, cucumber, parsley, lime & E3Live w/ BrainOn (I call it The Love Potion because it's high in the "Bliss Chemical" PEA).

I Eat Breakfast

I need more then juice for breakfast, so my juice is generally followed by a bowl of plain goat yogurt with "Hemp & Greens" raw Superfood cereal (it's enhanced with Spirulina, Chlorella, Spinach, Alfalfa & Dandelion and tastes delish!). If I'm not in the mood for yogurt, I also like Gluten Free toast with walnut butter and a sprinkle of cinnamon, or if I'm lucky and my husband has time, he'll make me one of his perfect poached eggs on either GF toast or a Sorgum Roti (as pictured). I don't eat gluten, but I'm able to find so many tasty alternatives, that I don't really miss it.

I Eat Really Big Salads

My favorite lunch is a REALLY big salad (about 2 quarts) with LOTS of stuff in it: rocket, kale, romaine, celery, cucumber, radish, sprouted mung beans, sprouted arugula, avocado, hemp seeds, raw pumpkin seeds, raw goat cheddar and a hard boiled egg. The dressing is simple: olive or flax oil, champagne vinegar or lemon, Himalayan salt and crushed black pepper. I pretty much eat this every day during the week. I'm not a vegetarian, but I generally don't eat animal flesh with my lunch, because I like to mix up my protein sources. This salad is packed with protein (hemp seeds, raw pumpkin seeds, raw goat cheddar, boiled egg) and EFA's from the dressing, hemp and pumpkin seeds. It also packs major beauty boosting power from all the silicon rich vegetables - I'm vain like that, so a lot of my food choices are about eating for beauty!

I Snack

I like to snack on "Superfoods" throughout the day. One snack I'm liking in particular right now is a combination of Bee Pollen, Royal Jelly & raw honey. I mix a 1/2 tsp of the Royal Jelly with 1 tbs Bee Pollen, bind the mixture with 1 tsp Raw Honey and enjoy! Bee pollen is considered the most complete Superfood found in nature. It contains all the essential amino acids, over 5,000 enzymes, and is extraordinarily rich in most of the B vitamins, including folic acid . I also drink at least 4 oz. of Wheatgrass juice daily. Like my morning green juice, Wheatgrass juice is super high in Chlorophyll, delivering life-sustaining oxygen to the body's cells and tissues. It also aids the liver and other organs in eliminating toxins, and prevents carcinogenic agents from binding to the DNA of healthy cells - good stuff! The tall pitcher behind the bee products contains my "beauty elixir" aka Nettle tea, which I drink daily (nettles contain one of the highest levels of the beautifying mineral silicon found in any food!). Nettle leaves also increase the function of the thyroid gland, increasing metabolism and helping to burn away fat while increasing energy - nice.

And I Snack Some More

I usually find I need a snack around 4:00 in the afternoon. My snacks vary, but I can eat my weight in kale chips and often do! My husband and I found some super yummy organic cherries at the Ferry Building Farmers Market and I can't get enough of them, so they've been in heavy rotation lately. I also like hummus with crudite or a little homemade trail mix (raw cashews with Incan berries and coconut is a favorite!).

I Eat Dinner

My husband Jim is the chef in the family, but he travels a lot for business, so when I eat on my own it's usually something very simple - roasted organic chicken, baked sweet potato with organic pastured butter and some steamed broccoli with Himalayan salt & cracked black pepper (as pictured). It's simple, but it works for me. Most nights it's accompanied by a glass of red wine!

I Never Skip Dessert

And it's usually chocolate. To be more precise, it's raw agave sweetened cacao. I'm particularly obsessed with anything fine & raw makes. Raw cacao balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood ... oh, and tastes AMAZING! Why would I skip it? Sometimes I eat all the fine & raw in the house and then I happily settle for a bowl of Luna & Larry's organic Coconut Bliss ice cream (the chocolate peanut butter flavor is out of this world!).

This is my "normal" day of eating, but I do try to mix it up a bit - that usually happens on the weekends when my husband is cooking something amazing (I'm currently in love with his stir fry made with grass fed beef, ginger, asparagus & peppers with forbidden rice!), we are trying a new restaurant, or visiting some of our favorites (Slanted Door, Piccino and Samovar Tea Lounge currently). While my husband and I enjoy a variety of food, we do have a few rules we try to live by. We eat organic everything when possible and often go out of our way to make it possible. We buy locally (often from the actual farmer) as often as we are able and since we live within walking distance from the Ferry Building Farmer's Market, it happens pretty often. We are "conscientious carnivores" meaning that it matters a lot to us where our animal food comes from, that it ate it's natural diet and that it was treated humanely - if we aren't sure of these things, we don't eat it.

It was fun sharing my Food Diary with you. I'm always fascinated by what other people eat, and what their "food rules" are, so I'd love to hear from you! How do you nourish yourself?

Finding Balance

2011-07-07T10:43:00.000-07:00

If you want to become whole,
let yourself be partial.
If you want to become straight,
let yourself be crooked.
If you want to become full,
Let yourself be empty.
If you want to be reborn,
Let yourself die.
If you want to be given everything,
give everything up.

- Tao Te Ching

Chakra Bathing Meditation

2011-07-04T09:16:00.000-07:00

We all have seven chakra points in our body: the top of the head, between the eyebrows (also known as the "third eye"), the throat, the chest, above and below the navel, and the base of the spine. Chakras are believed to be the energy centers of the body, and each chakra vibrates at a different color. By keeping all seven chakras at their optimal level, you can ward off imbalance and lessen the effects of illness.

The chakras are connected to our nervous and endocrine systems - if they are aligned, then the rest of our body works in harmony. If they are out of balance or if there is a "blockage", then the body is unable to circulate energy effectively. Numerous studies around the world have found that chakra balancing can be effective in treating depression, fibromyalgia, thyroid disorders and even some cancers.

A Brief Description of the Chakras

First or Root Chakra

Color: red
Area: base of spine/anus
Associated with: security, trust, and ability to function within everyday issues
Signs of imbalance: weight issues, lethargic, apathetic, constipation

Second or Sacral Chakra

Color: orange
Area: below the navel
Associated with: sexuality, maternal or paternal instincts, happiness

Signs of Imbalance: panic attacks, sexual dysfunction, stomach aches and cramping, urine infections

Third or Solar Plexus Chakra

Color: yellow
Area: above the navel
Associated with: self awareness, ambition and empathy
Signs of Imbalance: allergies, fatigue, muscles aches and diabetes

Fourth or Heart Chakra

Color: green
Area: heart and chest
Associated with: self-esteem, love, forgiveness, and friendship
Signs of Imbalance: immune system issues, fatigue, repetitive colds and flu

Fifth or Throat Chakra

Color: blue
Area: throat, neck, ears, and shoulders
Associated with: communication, expressing emotions, and creativity
Signs of Imbalance: sore throat, skeletal problems with shoulders, arms and hands, asthma and thyroid imbalance

Sixth or Third Eye Chakra

Color: indigo
Area: between the eyebrows
Associated with: intuition, thought, dreams
Signs of Imbalance: headaches, vision problems, and mood swings

Seventh or Crown Chakra

Color: purple
Area: top of the head
Associated with: happiness and links to a "higher power"
Signs of Imbalance: epilepsy, multiple sclerosis, extreme fatigue and self doubt

Chakra Bathing Meditation

Begin by sitting comfortably. Take a deep breath in through your nose, and exhale out through your mouth. Do this three times. Now begin by picturing white light swirling around you in a counter-clockwise motion, starting at your feet, and moving up towards your head. Picture this motion of white light going around you three times, each time starting at the bottom of your feet and moving upwards.

Next, starting at the seventh or "crown chakra" (top of the head), picture a purple light swirling around. Try counter-clockwise, if that doesn't quite feel right, trying move the purple light in a clockwise motion. How does it feel? Does it move easily, or does it feel hard to move the purple light around? If it feels "stuck" keep picturing this purple light moving in the direction you have chosen clockwise or counter-clockwise. Now take that purple light and picture it swirling around your body, swirling down toward your feet and back up again going in a clockwise or counter-clockwise motion. Once you have done this, you can move on. The purple light may be moving with ease, or feel heavy and stuck. The heavy or stuck feeling just means that the chakra is unbalanced. The more you work at this on a daily basis, the more it will open up and balance and begin to move with ease.

Moving the different color lights in a clockwise motion brings in energy to that chakra, moving the different color lights in a counter-clockwise motion repels incoming energy, protecting that chakra.

Now let's move to the sixth or "third-eye chakra" (between eyebrows). Begin by picturing an indigo color light in a circular motion clockwise or counter-clockwise, whichever "feels" easier or better. Picture it moving until you feel that it is clear or moving in an easy motion. Now take that indigo light and swirl it around your body, in a clockwise or counter-clockwise motion down to your feet and back up to your head.

You can move the light up and down your body, once you feel you have finished with that particular chakra and are ready to move on.

Next is the fifth or "throat chakra". Picture a light blue light going in a clockwise or counter-clockwise motion. Same as above until it moves with ease or you feel you need to move on. Don't expect all these chakras to have a "clear" or "easy" feeling the first time you do this. It may take several times before the chakras will change and become clear and balanced, the color moving with ease. Picture the blue light swirling around your body in a clockwise or counter-clockwise motion down your body to your feet and back up again to your head.

Now we move to the fourth or "heart chakra" (heart and chest). This color is often green, but sometimes pink and gold as well, depending on the person. Use your intuition to pick one of the colors and picture it moving in a clockwise or counter-clockwise motion. When you are ready you can then swirl it around your body and down to your feet and back up to your head.

The third or "solar plexus chakra" (above your navel) is the color yellow. Once again picture the yellow going clockwise or counter-clockwise. When you are ready you can then swirl it around your body and down to your feet and back up to your head. Different chakras may move in different directions. They do not all have to go in the same direction, and will not always be the same, let your intuition be your guide.

The second or "naval chakra" (below your navel) color is orange. Repeat sequence as stated above. Moving the color light clockwise or counter-clockwise and then down and up the body.

Lastly, the first or "root chakra" (base of spine/anus) color is red. Swirl the color light in the chakra area and then down and up the body.

Done daily, this meditation will help you get in touch with your energy centers and clear blockages, as well as find balance in your body and in your life.

Qigong Grounding Visualization

2011-06-23T11:14:00.000-07:00

Sometimes you just need something to get you out of your head and back into your body. This tree root visualization will help you do just that. It will relax you into your body, bringing your consciousness down from your mind into your feet. It is particularly helpful to practice this meditation when you feel anxious about an upcoming meeting or event.

Wuji Posture

Sprouting Tree Roots

Stand in Wuji posture.
Breathe slowly and deeply. With each inhale, fill your belly with energy, and with each exhale, let the energy sink down your legs and into the ground. Practice this for a minute or two until your whole body begins to relax.
Now focus on your feet. Visualize your feet sprouting roots that go through the floor deep into the ground. In your mind's eye, watch them growing deeper and deeper into the earth. Take a full minute or even two to do this.
On an inhale, visualize pulling the grounding, centering earth energy up your tree roots, up your legs and thighs to fill your belly. You can visualize this as a golden mist rising from the earth's core into your belly.
Exhale, and visualize all your stress and worry exiting your body and melting deep into the ground through your tree roots.
With each inhale, pull grounding energy up through your tree roots, into your legs, and fill your belly. With each exhale, let all your tension and stress sink down into the earth's core via your tree roots.
Continue this meditation for as long as you wish.

Superfoods For New Moms & Baby!

2011-06-17T09:31:00.000-07:00

The Hudak family has a wonderful addition with the birth of my beautiful niece, Josephine Rose. Josie is smiling in this picture because her mama, Jessica, took excellent care of herself throughout her pregnancy, resulting in one happy, healthy baby!

A vibrant, healthy diet full of nourishing foods ensures not only that your baby is receiving vital nutrients from your milk, but also that you will maintain good physical and emotional health for yourself. Here are 5 Superfoods that new moms everywhere should be consuming.

Dark Green Leafy Vegetables: Dark green leafy vegetables (kale, collard greens, watercress, etc.) are especially important while pregnant or lactating because they supply so many vital nutrients - phytochemicals, vitamins and minerals including vitamins A and C, calcium, and iron. Vitamins A and C assist in wound healing, so if you've had a C-section or episiotomy, these vitamins can help in repairing these wounds. Spinach and kale are also good sources of Vitamin K, assisting in bone health which is crucial, as often calcium is going to your baby. Be aware however, that certain greens like spinach and Swiss chard are high in oxalic acid, which inhibit the absorption of much of the calcium and iron. Cooking helps to neutralize some of the oxalic acid. Vegetables from the cabbage family (broccoli, brussels sprouts, cabbage, etc.) are exceptional sources of vitamin A, vitamin C, and calcium. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Carrot Juice: Carrot juice provides many health benefits and is particularly beneficial for breastfeeding moms. Carrot juice contains carotene in the form of pro vitamin A. The body takes this form of the vitamin and converts carotene into vitamin A. Nursing mothers are encouraged to drink carrot juice as it not only plays an important role in an infants vitamin A supply, but it improves the both the quality and quantity of breast milk.

Coconut Oil: Human milk has a unique fatty acid composition of 45-50% saturated fat, 35% monounsaturated fat, and 15-20% polyunsaturated fat. An important component of breast milk is medium-chain fatty acids (MCFA's), principally lauric acid. These MCFA's improve nutrient absorption, aid digestive function, help regulate blood sugar levels, and protect the baby from harmful microorganisms. Unfortunately, many mother's produce very little. If breast milk does not contain enough MCFA's an infant can suffer nutritional deficiency and become vulnerable to illness. Given an ample supply of food containing MCFA's, a nursing mother will produce milk rich in these health-promoting nutrients. While cow's milk and other dairy products contain small amounts, the foods richest in medium-chain fatty acids are the tropical oils, primarily coconut oil. Ideally, preparation by the mother should take place before the baby is born, as pregnant women store fat to be used later in making their milk. After the baby is born, the fatty acids stored in her body and supplied by her daily diet are used in the production of her milk. If she has eaten and continues to eat foods that supply ample amount of MCFA's, her milk will provide maximum benefits to her baby.

Cultured and Fermented Foods: Naturally cultured and fermented foods contain enzymes and bacteria that help digest food and eliminate wastes. They also help build up friendly bacteria in the intestines, which is especially important after taking antibiotics (most hospitals give women antibiotics during labor). It's a good idea to eat plenty of fermented foods during pregnancy when your digestive system may be sluggish. They can help prevent constipation and other digestive problems, and are useful in preventing and treating yeast infections. Cultured and fermented foods include natural, unpasteurized miso, naturally fermented vegetable pickles and sauerkraut and yogurt (be sure to eat full fat so that your body can best utilize the calcium!). Never boil these foods as high temperatures will destroy the beneficial bacteria.

Marine Phytoplankton: Marine phytoplankton makes up one quarter of all vegetation (land and sea) and according to NASA provides up to 90% of the oxygen in the air we breathe. In essence, marine phytoplankton produce more oxygen than all the Earth’s forests combined. Marine Phytoplankton is high in Chlorophyll, an excellent detoxifier and internal deodorizer. It's also is an excellent plant source of the omega 3 fatty acid EPA which improves brain chemistry, cognitive abilities and helps fight inflammation. It is also high in Phospholipids, which assists with the uptake of EPA and other essential omega 3 fatty acids. The nutrients found in Marine Phytoplankton are bound to naturally occurring emulsifiers which enhance cellular nutritional support. Optimal cellular nutrition supports functional health and balanced well being at all levels. This product is great for breastfeeding mothers to consume due to its extraordinary protein and EPA content, as well as it's ability to stimulate milk production.

My Beauty Bunny Kale Chips!

2011-06-08T20:54:00.000-07:00

I'm a huge fan of kale in general, and kale chips in particular, so I'm super excited that guest blogger Jen Mathews was kind enough to share her yummy recipe with us!

Delicious and Nutritious Kale Chips

Kale chips are easy to make, super delicious and a great alternative to potatoe chips. Plus, they are FULL of nutrients, like Vitamin A, C and K (great for people who bruise easily, like me!). Here's how to make them at home:

Preheat oven to 300 degrees.
Rinse 2 bunches of kale. Remove the stems and tear or chop the leaves into small pieces.
Remove as much water as possible and spread them out on two cookie sheets or baking pans. You can layer them on top of each other because they will cook down quickly.
Toss with olive oil and your favorite spices (try salt and pepper, chili pepper, soy sauce, buffalo sauce, nutritional yeast, Japanese seasoning with seaweed bits, etc.)
Bake for about 20 minutes. Check every 10 minutes or so. You want them to be crispy, but not burnt!

Enjoy!

Jen Mathews is a social media marketing consultant and Editor-in-Chief of MyBeautyBunny.com (http://www.mybeautybunny.com), a cruelty free beauty blog for stylish ladies and gents.

Let the Sunshine In!

2011-06-07T15:10:00.000-07:00

The last few weeks here in the San Francisco Bay Area have not been very Spring like, rather dreary is more like it. So, I was beyond happy as I enjoyed a walk to the Ferry Building Farmers with my dog Gello and the sun finally made an appearance! I was enjoying the warmth on my face and feeling full of optimism when I suddenly panicked, realizing I'd forgotten to put on my sunscreen! This is a natural instinct for a fair skinned, blue eyed blond who has been lectured by every dermatologist and esthetician I've ever met about the importance of sunscreen. I'm not a fan of wrinkles and I'm certainly wary of skin cancer, but I've been reading some fairly compelling evidence that our current obsession of sun avoidance may actually be doing us more harm than good.

Here are some interesting facts about sunshine exposure adapted from one of my favorite books "Eating For Beauty", by David Wolfe.

Vitamin D, which assists in mineralizing the bones, is formed when the skin is exposed to sunshine.
Sunshine increases the amount of iron in the blood.
U.S. cancer rates are highest in the northern states with the least sunshine.
Rates of breast, prostate, ovarian, and colon cancer are lower in people with more sunshine exposure.
Sunshine exposure may reduce breast cancer up to 3-040%, and ovarian cancer by 80%.
There are 2,200 sunlight-associated cancer deaths yearly versus 138,000 for the above-mentioned cancers in the U.S.
Sunshine-associated cancers (non-melanoma) increase most where sunscreens are most heavily promoted.
Sunshine raises positive moods in persons with SAD (seasonal affective disorder).
Psoriatic skin lesions are reduced by sunshine.
Direct sun exposure kills most form of mold, fungus, and yeast (athletes foot, candida, etc.).
Daily sunshine exposure normalizes hormone levels in women and men especially when one is barefoot on the earth.
Free antioxidant electrons are available to us whenever we touch the earth barefoot, and these electrons naturally help shield us from excessive solar oxidation. This means one is more susceptible to sunburn when shoes are worn.

Honey Bee Fertile Smoothie

2011-06-06T14:16:00.000-07:00

Bee pollen is considered the most complete superfood found in nature. It is an alkaline food and rich source of high-quality protein. It contains all the essential amino acids, with notable levels of tryptophan, lysine, and methionine. Bee pollen is extraordinarily rich in most of the B vitamins, including folic acid (folate). Bee Pollen contains over 5,000 enzymes, and the phytonutrients (such as co-enzymes, bioflavonoids, phytosterols, and carotenoids) also number in the thousands.

Bee pollen is well known as a potent aphrodisiac with fertility-improving properties. Pollen can reduce prostate problems in men as it rejuvenates sexual organs due to it's content of seminal substances. Additionally, it may increase hormone levels and sexual strength. Raw, organic honey is helpful in treating impotence in men and problems related to infertility in women.

The young flesh of the coconut (spoon-meat) is the best builder of male sexual fluids of any food. In the Ayurvedic understanding, it takes thirty-five days to refine food all the way from its basic state when you first chew it up, through all the seven different levels of transformations, until it reaches its final stage, which is your reproductive fluid. Coconut spoon-meat can get there in one day! In women, the young spoon-meat can be instantly developed into breast milk. Coconut and coconut products in general are valuable foods for pregnancy, post-pregnancy recovery, and breast feeding.

Honey Bee Fertile Smoothie

1 1/4 cup organic coconut water
1 serving Body Ecology frozen coconut meat
1 tbs organic bee pollen
1 tsp raw organic honey

Makes one tasty, fertility enhancing smoothie ... drink up!

A word on nonorganic and non-wild honeys and pollens

It's important to be aware that the bees from which nonorganic and non-wild honeys and pollens are collected are often inhumanely treated by corporate honeymakers. This can include feeding the bees high fructose corn syrup (rather than leaving them a portion of their own honey to consume), smoking out the hives and spraying toxic nicotine-based pesticides on the plants and trees from which the bees gather pollen. It is important to support those beekeepers that interact with their bees kindly and lovingly by using only organic methods of beekeeping.

The Blushing Bride!

2011-06-03T20:22:00.000-07:00

Hudak Holistic Health and Meg Messina Photography have teamed up to offer you their Blushing Bride package! The package includes 12 weeks of Health Coaching in a program specifically desgined to make you fall head over heals in love with your body, as you prepare for your special day and the new life that awaits you after your wedding! During the course of the program you will:

Rediscover your inner vitality.
Break free of restrictive eating patterns or cravings, while achieving your ideal weight.
Learn self care techniques that allow you to feel nurtured and energized.
Discover secrets behind eating for beauty.

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance. At the conclusion of your 12-week Health Coaching program, you will have the unique opportunity to have Meg Messina Photography capture the image of all you have achieved.

Why This Bride is Blushing

Maybe you're glamorous and sultry. Or maybe you're playful and sweet. But, in some way, shape, or form, you're sexy! You'll be at your most gorgeous, true self in a fun and relaxing photo session with Meg Messina Photgraphy megmessina.com. A time of transformation is the perfect time to create photographs and what better gift to give your new husband then a beautiful image of his favorite "Blushing Bride" on your wedding night!

Each Blushing Bride package includes:

A pre-shoot consultation to plan all the fabulous details.
Two-hour photo shoot with Meg at the location of your choice.
A creative edit of the best images.
A private web gallery with ordering capabilities.
One gorgeous, custom-printed photograph of your choice.

Pricing

12 Week Health Coaching Program: $600
Meg Messina Photography Session: $600
Total Package Price = $1,200

Love Your Liver: Liver Qi Massage

2011-05-27T08:30:00.000-07:00

In Chinese medicine, the liver is the organ connected to stress, anger, irritability and depression. If you suffer from any of these on a chronic basis, Chinese medicine would say that the flow of your liver qi has become blocked, which then prevents you from easily returning to a good mood. This in turn impedes the liver's physiological functions and, over time, can weaken this essential organ. The good news is that the liver is amazingly good at regenerating itself when given the opportunity. Let's give it that opportunity now!

Liver Qi Massage

Sit upright in a chair.
Breathe slowly and deeply. Relax your mind and visualize your body melting into the ground on each exhale. Repeat until your whole body feels relaxed.
Place one palm on the lower part of your right rib cage, toward the right side of your body. This is where your liver is located. Place your other hand on the top of your hand on your rib cage.
Focus your mind on your liver, and visualize massaging it while moving your hands in 12 circular rotations clockwise to the left. Then do 12 circular rotations counterclockwise on the lower part of your right rib cage.
As you circle clockwise and counterclockwise, focus your mind's intention on your liver, visualizing the energy of the liver circulating and flowing along with the movement of your hands, as if your hands were magnets.
After circling, place your hands back to the starting position over your liver. Concentrate on your liver and try to visualize it in your mind's eye.
As you inhale through your nose, visualize the breath entering and energizing your liver like a white mist, while lifting your hands one or two inches away from your body.
Exhale through your nose while lightly pressing your right rib cage with your hands. Imagine your liver emitting a glowing green energy like a vibrant green light as you press.
Inhale and lift your hands about an inch or two away from your liver as you visualize white energy flowing into your liver.
Exhale and feel your liver glowing with bright green light as you press your hands on your right rib cage below your chest.
Repeat for 18 to 36 breath cycles.
Close this exercise by visualizing the energy in your liver melting down into your belly to fill your whole abdomen on your final exhale.

The practice of breathing slowly and deeply during this meditation relaxes the nerves, which in turn has a relaxing effect on the liver. Over time, you may notice that you have become less irritable or that some depression has started to lift. This is an indication that your liver function is improving, and that the liver qi is flowing freely and smoothly.

Cleanse the Qi

2011-05-18T14:30:00.000-07:00

Cleanse the Qi is an ancient qigong exercise currently used in modern Chinese hospitals to lower blood pressure and reduce stress and tension. Stress and anxiety have an upward-moving energetic quality, something like a feeling of butterflies that begins in the stomach and works its way up to the heart and mind. This exercise will get your energy flowing, ground and root your emotions, and send your stress and tension down into the ground. It is called Cleanse the Qi because you will gather the calm energy around you, wash it through your entire body, and then send it down and out through your feet, taking your stress and tension with it!

In Qigong, wuji posture is the foundation for all dynamic (moving) and quiescent (static) standing exercises. This posture maximizes relaxation and the flow of qi. You begin by standing with your feet flat, with your weight distributed evenly through your feet. Your legs are separated as wide as your shoulders' distance apart and your toes should point forward. Your toes should softly grasp the ground to keep your body firmly rooted yet relaxed. Rigid or tense feet disrupt the flow of qi from the earth into the body. Your knees should be slightly bent and facing the same direction as your feet. Never bend your knees past your toes. Try to align the knees directly over your feet, if possible and comfortable. Relaxing the knee joints increases the qi and blood flow through the legs. We will begin the following exercise in wuji posture.

Begin wuji posture by standing with your feet apart just about the width of your shoulders. Keep your knees facing forward. Tuck your tailbone under to minimize the curve in your lower back. Tuck your chin in slightly and line up your head over your torso by standing straight. Relax your eyes with a soft gaze. Allow your hands to hang naturally by your sides, with the palms facing the outside of your thighs.
Once you are standing comfortably, being qigong breathibg. Push out your abdomen on your inhale and pull it back in on the exhale. Take a few deep, slow breaths to ready yourself.
On an inhale, raise your arms out to your sides with your palms facing the earth until your arms are at your shoulders' height. Visualize gathering the energy around you as if you were gathering a bright white light.
White still inhaling, turn your palms up to face the sky and continue to raise your arms over your head. Continue to visualize gathering the energy around you like a bright white light.
Exhale slowly once your arms are almost straight up with the palms facing each other, and then slowly bring your hands down the front of your body, with your palms facing the earth and your fingertips pointing toward each other. Visualize the bright, white light energy flowing through your entire body, cleansing all the stress and tension as you send the energy down, deep into the earth.
Repeat by inhaling and bringing your arms out to the sides and over your head. Then exhale as you bring your arms down the front of your body with your palms facing the earth.

Cleanse the Qi is one slow, fluid movement that follows the breath. There is no stopping during or between repetitions. The combination of breath, movement, and visualization is what makes this a potent qigong exercise, so it is important that you use the visualization of gathering energy and sending it down through your body as you practice. Begin with two minutes and work up to five minute twice a day.

What To Do With Leftover Pulp: Mama Ruth's Tips

2011-05-11T09:25:00.000-07:00

I break out my juicer every single day (at least once!) and when it's clean up time I always think the same thing "wow, that's a lot of pulp!". Composting is of course a great practice, but I was wondering if there wasn't something else I could be doing with all this pulp. So, I did what every practical girl does - I asked my Mama. Here's what she said:

Mama Ruth's Juicy Pulp Tips

The picture to your left is today's juice scraps made into a broth that tasted somewhere between wine and tea - sweet and a little woody, lovely. Your p0ps and I call it Vegetable Nectar Tea and it's the first step in making our gluten free Spring Biscuits.

Vegetable Nectar Tea

Place pulp from juicing in a pot. Add enough filtered water to just cover the pulp. Bring it to a boil (it will be a thick blurping kind of boil). Reduce heat to low and simmer for 20 minutes. Strain liquid from pulp and set aside the pulp, as you will be using it in the next recipe. Then get to baking your Spring Biscuits while you enjoy a tasty glass of Vegetable Nectar Tea (made even tastier with a sprig of rosemary in it!).

Spring Biscuits

You can buy gluten free (GF) flour, or make your own like I did using 700 grams of any of the following flours: almond, amaranth, brown rice, buckwheat, millet, oat, quinoa, sorghum, sweet brown rice or teff. Technically corn can also be added to this list, but we don't use it because most US grown corn is genetically modified or simply ruining the soil with farming practices and we don't want to be a part of any of that! This will leave you with a nice batch of GF flour for all the baking in your kitchen.

Juice Pulp - about 4 cups (I used carrot, beet, cucumber, dinosaur kale, chard and lettuce this time)
1 egg
1/4 - 1/3 cup Coconut Oil (in its hardened state)
Spices: a pinch of saffron, red seaweed salt and pepper
About 3/4 to 1 1/4 cups GF flour (I experimented w/ measurements and found each result uniquely charming)

The pulp was blended with spices, egg and GF flour. Then the coconut oil was added into the flour with a pastry cutter (or two knives) until they were about the size of small peas (like for pie crust) then baked pretty long (about 30-45 min) at 425 f. They came out with a biscuit texture outside and a cross between popover and bread pudding inside. Some we had plain, some toasted with butter, all delicious. Trying a barely sweet cracker now and will try a cake with some later ... stay tuned!

Green Maca Magic!

2011-05-10T08:25:00.000-07:00

Maca, like the goji berry, reishi mushroom, AFA algae, and other Superfoods, is a powerful adaptogen, which means it has the ability to balance and stabilize the body's glandular-hormonal system, nervous system, cardiovascular system, and musculature. Adaptogens are nontoxic, produce an adaptive response to stress, and improve homeostasis in the body. Rather than addressing a specific symptom, adaptogens improve the overall adaptability of the body to challenging situations and stress.

According to research, maca as an adaptogenic Superfood increases energy, endurance, oxygen in the blood, physical strength, neurotransmitter production, and libido. Maca is also known to help improve the following conditions: anemia, chronic fatigue, depression, lack of libido, both menopausal and menstrual symptoms, poor memory and stress tension.

Maca is generally purchased as a dried, raw organic root powder (great for adding to smoothies!), but I recently found an extract by the company Maca Magic, which is really convenient to take either by the dropper full or adding to your favorite green juice. Why not try this juicy recipe:

Green Maca Magic

Makes 1 16 oz. serving

1 apple
6 leaves romaine
2 leaves kale
1/4 head of green cabbage
1/2 large cucumber
small bunch parsley
1 lime
dropper full of Maca Magic Express Extract

Run all ingredients through your juicer's feeder, add your dropper full of Maca Express Extract and drink up! You can find Maca Magic Express Extract at Whole Foods or on the Maca Magic website http://www.macamagic.com/.

Hemp-A-Licious Hummus!

2011-05-09T09:20:00.000-07:00

Hemp is one of the earliest known cultivated plants with a history dating back thousands of years. Hemp seeds are like tiny nuts that develop out of the female hemp flowers. They have a wonderful flavor and are great eaten alone as a snack or sprinkled on salads. They also blend well and add a richness to smoothies, fresh juices, hummus (there is a tasty recipe for you below!) or raw chocolate.

Health Benefits

Raw hemp seeds, with all it's original life-force energy and enzymes intact, are one of nature's richest sources of complete protein. Hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain health. No other single plant source has all the essential amino acids in such an easily digestible form, or in as perfect a ratio to meet human nutritional needs.

Essential fatty acids (EFAs) are considered "essential" because our body does not manufacture them independently, nor can they be created from other fats or oils in our diet. EFAs are powerful antioxidants that protect our skin from excessive sun exposure. They also play an important role in improving our immune system due to their anti-inflammatory properties.

Hemp seed contains the super anti-inflammatory known as gamma-linolenic acid (GLA). GLA is known to help balance hormones. This means that hemp seed may positively improve premenstrual syndrome (PMS) symptoms, as well as mood swings. A deficiency in GLA has been shown to cause women to become oversensitive to their own prolactin hormone, causing breast pain.

Beauty Benefits

Hemp seeds contain the sulfur-bearing amino acids methionine, cysteine, and cystine. These amino acids help to build strong hair, nails, skin, muscle and connective tissues. Hemp seed provides the essential amino acid nutrients in the best form and at the best ratio for the body to maintain vibrant, strong, elastic and healthy tissue.

The EFAs in hemp seeds help us burn excess fat by delivering readily available energy that helps carry and remove toxins from the skin, intestinal tract, kidneys and lungs. Hemp is one of the few plants that contain significant amounts of omega-6 (linoleic acid and GLA), as well as omega-3 (ALA). Fish oil and flaxseed oil are rich in omega-3, but not omega-6. Thanks to its nourishing oil, hemp is booming in the personal hygiene industry with hemp found in soaps, shampoos, lotions, lip balms and bath oils.

Hemp Hummus (vegan, gluten free, soy free)

Yields 4-5 servings

1/4 cup shelled hemp seeds
1 can chickpeas, drained, or 2 cups freshly cooked (heat before blending for ideal consistency)
Sea salt to taste
2-3 tbsp freshly squeezed lemon juice
1 small clove garlic, minced
1 tbsp tahini (optional)
1/2 tsp cumin
Water

Place the hemp seeds in the bowl of your food processor and grind until powdery. Then add chickpeas, salt, lemon, garlic, tahini, and cumin, and begin to process. Add water in a thin stream until the mixture is smooth and creamy. Garnish with hemp seeds and enjoy!

Should You Hold the Gluten?

2011-05-04T10:24:00.000-07:00

A recent study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed and "latent" celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity, but no celiac. This research proves you don't have to have full-blown celiac disease to experience serious health problems and complications from eating gluten. Yet an estimated 99 percent of people who have a problem with eating gluten don't even know it. They ascribe their ill health or symptoms to something else.

A review paper in the New England Journal of Medicine listed fifty-five "diseases" that can be caused by eating gluten. These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric and neurological diseases including anxiety, depression, schizophrenia, dementia, migraines, epilepsy, and neuropathy. It has also been linked to autism.

This does not mean that all cases of these conditions are caused by gluten intolerance, but if you have a chronic illness, you may want to follow an elimination/reintegration diet. While a blood test can help identify gluten sensitivity, the only way you will know if this is really a problem for you is to elmininate all gluten for a short period of time (two to four weeks) and see how you feel. For this test to work, you must eliminate 100 percent of the gluten from your diet without exception - no hidden gluten, and not a single crumb of bread. If at the end of the test period you feel great, ditch the gluten. If you go back to gluten and feel at all bad, you know you need to stay off gluten permanently.

Read Labels Carefully

Fresh produce, fish, meat, poultry, and legumes are naturally gluten-free. Most dairy lacks gluten, except for a few yogurts and cheeses. GF carbohydrates include hot cereals made from buckwheat or teff (an Ethiopian grain), rice flour or flax crackers, rice or corn pastas, and products made with potato starch. Most baked goods are made with wheat flour and contain gluten, but gluten can also be found in items such as malt, beer, soy sauce, ketchup, mustard, protein powder, imitation seafood, seitan (a meat substitute made from gluten), soup base, and some caramel colorings and modified food starches. Some supplements are also made gluten, so be sure to read those labels as well. A good general rule to follow is to not assume a processed food is gluten-free unless it's labeled as such. For more information, visit gluten.net.

Gluten Free Cooking

Luckily, we don't need gluten to live. Many natural food stores sell GF flour blends, single-source flours, and whole grains. Try adapting recipes: substitute GF flours (usually a mixture of chickpea, rice, and tapioca flours) and add 1/2 to 1 tsp. of an extra binding agent such as xanthan gum (a corn derivative) or guar gum per cup of flour. Also, get to know GF grains such as amaranth, buckwheat, millet, quinoa, and sorghum. Who knows, you might really like them!

My mother has Hashimoto's, an autoimmune disease that attacks the thyroid, so she currently enjoys a gluten free lifestyle. When she lived in Manhattan, we used to love picking up some yummy GF treats at BabyCakes NYC. Even though she now lives in California, we are still able to to enjoy our favorite recipes - and you can too! Give this one a try and if you love it, go ahead and buy the book http://www.babycakesnyc.com/books.html

BabyCakes NYC Carrot Cupcake Recipe

2 cups white spelt flour
1 tbsp baking powder
1 tbsp bicarbonate of soda
1 1/2 tsp salt
1 tbsp ground cinnamon
2 tsp ground ginger
1/2 tsp ground nutmeg
2/3 cups coconut oil
1 cup agave nectar or syrup
1 cup rice milk
1 cup carrots, grated

Preheat the oven to 320 degrees. Line two 12-hole muffin trays with paper cupcake cases. In a medium bowl, whisk together the flour, baking powder, bicarbonate of soda, cinnamon, ginger, nutmeg and 1 1/2 tsp salt. Add the coconut oil, agave, rice milk and vanilla to the dry ingredients. Stir until a thick batter is formed. Add 1/2 cup hot water and continue mixing until the batter is smooth. Using a plastic spatula, gently fold in the carrots until they are evenly distributed throughout the batter.

Gently pour batter into each of the cupcake cases, filling them nearly to the brim. Bake the cupcakes on the center rack of the oven for 25 minutes. Rotate the tray 180 degrees after 14 minutes. The finished cupcakes will bounce back slightly when pressed and a toothpick inserted in the centre should come out clean. Let the cupcakes stand for 20 minutes before removing from the trays, and then transfer them to a wire rack to cool completely before frosting. Gently spread one tbsp of vanilla frosting (see below) over each cupcake.

For the frosting (requires six hours to set)

1 1/2 cups soy milk
1/2 cup coconut flour
1/4 cup agave nectar or syrup
1 tbsp pure vanilla extract
1 1/2 cups coconut oil
2 tbsp fresh lemon juice

In a food processor, combine the soy milk, soy powder, coconut flour, agave and vanilla. Blend the ingredients for two minutes. With the machine running, slowly add the oil and lemon juice, alternating between the two until both are fully incorporated. Pour the mixture into an airtight container and refrigerate for six hours for it to set.

4 Easy Tips for Optimal Digestion

2011-04-29T07:24:00.000-07:00

Eat Raw Foods First: Eat salads and other raw foods at the start of your meals to aid in digestion. In general you should emphasize raw and minimally cooked foods in your diet. Aiming for 50-60 percent raw and soaked foods is considered a good target for the average person.

Avoid Eating When You Are Upset: When you are under emotional distress your body releases adrenaline, which depletes the digestive system of adequate blood and the energy necessary for efficient digestion. During times of emotional upset, try consuming only fresh pressed juice or soup and avoid complex meals.

Give Thanks For the Foods You Eat: The concept of expressing gratitude for the foods you are about to eat is common to all spiritual traditions. This practice helps to "quiet" the body and mind, which in turn helps to optimize digestion.

Savor Your Food: It is important that you enjoy the taste of your foods. Pleasurable tastes stimulate the production of digestive enzymes and also aid the immune processes involved in efficient digestion. Noticing and appreciating the flavorful foods you eat also makes it easier for you to express your gratitude for the meals you eat!

Wheatgrass Juice: Powerful Healing & Beauty Tonic!

2011-04-27T11:31:00.000-07:00

Wheatgrass juice is a powerful tonic for healing. The late Dr. Ann Wigmore, founder of The Hippocrates Health Institute, discovered the health benefits of wheatgrass juice (which she drank daily) after suffering years of poor health. She then spent the next thirty-five years of her life promoting natural healing methods, such as raw food diets and wheatgrass juicing, and became one of the leading voices in the natural health movement.

Wheatgrass juice is derived from the grass grown from sprouted wheatberries. The juice is a dark emerald green in color and has an extremely sweet, distinct taste. Wheatgrass juice contains a variety of potent antioxidant and anti-aging nutrients, including vitamin A, vitamin B complex, vitamin E, and an abundance of minerals including calcium, iron, magnesium, and potassium. It is also rich in amino acids, which are necessary for the body's manufacture of essential proteins.

Perhaps the most important nutrient supplied by wheatgrass is chlorophyll, which is contained in the juice in rich supply. Chlorophyll is often called the "blood" of green plants because of how closely its chemical makeup and molecular structure resemble hemoglobin, a primary component of human blood. Chlorophyll delivers life-sustaining oxygen to the body's cells and tissues. It also aids the liver and other organs in eliminating toxins, and prevents carcinogenic agents from binding to the DNA of healthy cells. Another positive feature of wheatgrass juice is that it does not contain gluten, so most wheat-sensitive individuals can enjoy the health benefits without experiencing negative side effects.

Key Health Benefits

Enhances overall health and functioning of blood cells, muscles, bones and teeth.
Helps to detoxify and tonify the kidneys, liver and spleen.
Regulates and reduces high blood pressure.
Improves circulation.
Increases metabolism.
Anti-aging.

Preparing Wheatgrass Juice

Wheatgrass juice is prepared by grinding fresh wheatgrass. To grow wheatgrass, place wheatberries in a flat tray with high-quality soil. When the grass is about six inches high, it is ready to harvest. Use a wheatgrass juicer (or other high quality masticating juicer) to grind the fresh grass. These juicers are available in many health food stores and online. For those of us that are less ambitious, a growing number of supermarkets, health food stores, and co-ops also carry organic wheatgrass. You can find fresh squeezed wheatgrass at health food stores, juice bars and farmers markets. I also am a huge fan of the frozen wheatgrass shots sold at Whole Foods - it doesn't get much easier then that!

A Note On Detoxification

Because of its powerful detoxifying effects, initially this juice should be taken in small amounts (one to two ounces per day) until your body becomes accustomed to it. After that, you can consume as much as desired.

Living With An Eating Disorder: My Personal Story

2011-04-20T09:12:00.000-07:00

When I was ten years old I overheard our family doctor tell my Grandmother “Heather is not just chubby anymore, she’s fat”. I got home that day and immediately went on whatever “crash diet” was popular at the time (think hard boiled eggs, cottage cheese & grapefruit). This otherwise normal day in the life of a prepubescent girl marked the beginning of a 25-year journey into a world of disordered eating and poor self-image.

At 41 years old, I have struggled with bulimia, anorexia and compulsive exercising for the majority of my life. By the time I was a teenager most of my thoughts revolved around counting calories, planning my next workout, and imagining how wonderful everything would be once I was “ready” to step into my life. Of course, being “ready” wouldn’t happen until I hit the magic number on the scale (this number, by the way, had an interesting way of becoming lower each time I hit it).

My eating disorder was a welcome distraction from some difficult experiences I had faced and the emotions that came along with them. We each have our own set of circumstances setting the stage for disordered behavior around food. As an incest survivor and the daughter of an alcoholic, my young mind was fertile ground for the messages society tells women about how they should look. As a teenager, comments like “you would be such a knockout, if you just lost 5 lbs”, would spark a viscous cycle of dieting, binging and purging. By the time I reached college, this cycle was continuous. It had become apparent to my family and friends that school had taken the back seat in my life. I was entirely consumed with my eating disorder. I did not have enough strength to participate in my classes, physically or emotionally, and eventually had to withdraw. This added to an already deep sense of shame I carried about not being in control – not of my eating disorder, not of my body and not of my future.

After leaving college I embarked on a long journey of self-discovery and healing. I am forever grateful to the many teachers along my path that have held my hand, and my heart, while I dedicated myself to healing my body, mind and spirit. In particular, my mother was an incredible source of strength and inspiration. I began to recognize the thought patterns that led to disordered eating and more and more time would pass in between bouts of bulimia or anorexia. When I found myself repeating old patterns of binging and purging, I would step back for a moment and ask myself what in my life needed attention. I saw the act of binging as a reenactment of “stuffing” my feelings down deep inside my body – the act of purging was a welcome release both physically and emotionally. Taking that brief moment to ask myself the question didn’t necessarily break the cycle right then and there, but it got me closer every time.

The time I invested in developing tools to help me cope with my eating disorder would prove invaluable. I experienced long periods of time in my adult life when I was no longer actively engaged in an eating disorder, but during times of transition or emotional imbalance, I would turn to the comfort of either binging and purging, or starving myself. The death of my father from alcohol and drug addiction in 1995 triggered a long and difficult battle for me. Although I had a deep understanding of the damage my behavior was causing to my body, I was unable to break the cycle of self-abuse for many years following this loss. This time in my life taught me the meaning of progress, not perfection. This allowed me to be grateful for the times I was healthy, and to have compassion for myself when I was not. It was a lesson about finding balance and leaning in to health.

By the time I reached my late thirties I was thriving in many aspects of my life. I enjoyed a healthy relationship with both food and my body. Exercise remained an important aspect of my daily life, but rather then using it to punish myself for not being perfect, it was a source of pleasure and strength for me. Despite my insecurities about not finishing school, I had managed success in my professional life – the highlight of my career was my role as VP of Operations at a Hedge Fund on Wall Street. I shared my life and love with my husband Jim, a childhood friend I met that very year I overheard Dr. Green tell my Grandmother I was fat. Together we nurtured our marriage with love, respect and compassion. Then something unexpected happened. A devastating injury to my cervical spine left me in pain, unable to work, and unable to carry on with my life as I had been living it. As difficult as this period of time was for me, it was also a blessing in disguise. I had spent so much of my life working hard to cover up my perceived flaws and insecurities that I had never stopped to imagine what it was that I truly wanted to do with my life. I was hit with the realization that part of me was still stuck in the idea of not being “ready” to step into my life. I was no longer waiting to hit the “magic” number on the scale, but this old habit of thinking I wasn’t ready to live my “real life” was hard to break.

Despite success in my professional life, I never enjoyed my work - something always seemed to be missing. That something was passion. I asked myself, what am I passionate about? What gifts do I possess that I could share with the world? During a long and difficult recovery following spinal surgery, that answer became incredibly clear. To use one of my mother’s favorite phrases, “the gem in the shit” is that my long battle with an eating disorder had sparked an obsession early on with all things related to holistic health and wellness. Even throughout my longest battles with my eating disorder, I knew the healing power of true nourishment – something that is found not only through food, but through all the other aspects of life that feed you – your relationships, your spiritual practice, your career. So when I asked myself the questions, what am I passionate about and what gifts do I possess that I could share with the world, the answer was my story.

In 2010 I graduated from the Institute for Integrative Nutrition. I found my passion supporting others in finding their own health and balance. By sharing my personal story with you, it is my hope that you will trust that you are not alone in your struggle. It is entirely within your power to live your life with vibrant health. It takes is a willingness to go deep, to do the work that needs to be done and trust the process. You possess within you an innate ability to heal on every level you are. This is your “real life”; why not live like you mean it?

Springtime Health Coaching Promotion!

2011-04-15T09:28:00.000-07:00

Renew Your Commitment to You!

Spring is a wonderful time of renewal and the perfect time to reconnect with your intention of living your life with vibrant health and balance. Whether your goal is achieving your ideal weight, increasing your energy or exploring new foods, I'm here to support you. To encourage you to renew your commitment to achieving your goals, Hudak Holistic Health is excited to offer you a 50% discount on private Health Coaching!

Health Coaching

Have you ever received good advice that you were unable to follow? Has your doctor ever recommended a lifestyle change that you found to be unsustainable? Have you ever wanted something in your life, but found you couldn’t achieve it alone? Health Coaches are knowledgeable advisors who provide ongoing support and guidance as you set goals and make sustainable changes that improve your health and happiness.

As your Health Coach, I will listen carefully and help you to navigate the world of contradictory nutrition advice to determine what changes are necessary for you. Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance.

About Hudak Holistic Health

I received my training to practice Health Coaching at the Institute for Integrative Nutrition, which is the only nutrition school integrating all the different dietary theories - combining the knowledge of traditional philosophies with modern concepts like the USDA food pyramid, the glycemic index, the Zone and raw foods.

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. Does stress at your job or in your relationship cause you to overeat? Does lack of sleep or low energy prevent you from exercising? As we work together, we look at how all parts of your life affect your health as a whole. My approach is not to dwell on calories, carbs, fats, and proteins. It is not to create lists of restrictions or good and bad foods. Instead, I work with my clients to create a happy, healthy life in a way that is flexible, fun and rewarding. Together we’ll work to achieve your goals in areas such as achieving optimal weight, food cravings, sleep, and energy. As we work together, you’ll develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, balance and health.

Nutritional Breakthrough Session

Contact me today to schedule your complimentary 50 minute Nutritional Breakthrough Session and you will be eligible to receive my 3 or 6 month Health Coaching Program at 50% off the package price. During your Nutritional Breakthrough Session we will discuss your unique situation in depth, you’ll get clear about your goals and begin to identify what might be holding you back. This is a great way to focus on what’s really important and make time for yourself. You’ll walk away feeling focused, with clear next steps.

Package Pricing

6 Month Health Coaching Package: $1,200

Springtime Promotion: $600

3 Month Health Coaching: $600

Springtime Promotion: $300

I’m lucky enough to work with clients all over the world, so no matter where you are, we’re just an email or phone call away! Contact me today at 415-860-6186 or heather.hudak@gmail.com to schedule your free consultation. Offer ends April 30, 2011.

Dr. Alejandro Junger's Eat Clean Maintenance Checklist

2011-04-14T14:20:00.000-07:00

Dr. Alejandro Junger is the author of the book "Clean", a revolutionary program to restore the body's natural ability to heal itself. If you haven't yet read the book, I highly recommend it, as well as the cleanse itself. I have followed the Clean Program and experienced profound benefits, as have many of my Health Coaching clients. Whether or not you are ready to jump into "Clean", you can follow Dr. Jungers' "Eat Clean Maintenance Checklist" and transform yourself with vibrant health! These are all terrific ideas, so see what resonates with you. I am particularly inspired by "fuel yourself with what will best serve the person you want to be"!

Eat more alkaline than acidic foods (eat lots of vegetables). Lower your intake of mucus-forming foods (dairy, sugar, wheat, white rice).
Eat more organic produce, more hormone and antibiotic free animal products and meats, and seek out products that have not been genetically modified.
Include plenty of fresh, whole foods containing the key nutrients for health and detoxification in your diet each week.
Eat at least 51 percent or more of your food raw (vegetables, fruits, seeds, nuts, unprocessed oils).
Support living thriving good bacteria in your intestinal tract with plenty of fiber, good-quality saturated fats, foods with naturally occurring probiotics (raw and unprocessed sauerkraut, organic kefir, kombucha, kimchee). Avoid feeding the bad bacteria by avoid anything with preservatives; reduce sugar, wheat, and refined grains.
Follow an anti-inflammatory diet and take fish oil, or flaxseed and hemp oils if you are vegetarian.
Support your local farmers' market; locally grown foods have more nutrition, because they are picked closer to their end-use locale and therefore can be picked when they are ripe.
"Eat what you are". Maintain a calm state of mind, an active body, and a clean intestine and you won't set up the conditions for cravings. Fuel yourself with what will best serve the person you want to be.
Treat the planet's animals well. Eat with awareness of your food's impact on the whole. The choices you make when buying food have effects more far-reaching than their effect on your body and well-being.

You can learn more about The Clean Program and pick up your own copy of Clean on Dr. Junger's site http://www.cleanprogram.com/

Where Intention Goes, Energy Flows

2011-04-07T14:10:00.000-07:00

Sometimes we get so focused on what we don't want in our lives that we forget to set aside time to visualize what we do want in our lives. If you continue to focus on what you have been, to think as you have been, and to believe as you have been, then nothing in your experience will change.

We are vibrational beings living in a vibrational universe. Our thoughts hold incredible power. When you give your attention to something - an idea, a memory, a dream or visualization - you are activating a vibration and manifestation always follows the vibration. Similar to the way that the law of gravity responds to physical matter, every projection of thought, whether we are focused in the past, present or future, is vibration and has attraction power. I'm sure we have all had the experience of thinking negative thoughts and feeling "stuck" there - one negative thought creates another, and another, and yet another - that is an example of "where intentions go, energy flows". Creating intent gives you access to new realities, allowing the greatest expression of yourself to be unveiled. So, what is it you would like to attract?

A simple and fun way to begin manifesting your intentions is creating an Intention Box. To begin the Intention Box process, find a nice-looking box, one that is pleasing to you when you see it. On the lid, in a conspicuous place that you will easily notice, write the words: Whatever is contained in this box - IS! Next, gather magazines, catalogs, and brochures and look through them for whatever you would like to include in your life experience. Clip out anything that exemplifies desires that you hold: images of physical characteristics, photos of people interacting with one another, travel destinations, your ideal home, etc. The more things you find for your box, the more the Universe will deliver to you other ideas that match them. The only thing that limits this experience of creation is your imagination, so let loose and dream big - really go for it!

Your relationship with this Creation Box will help you recognize the power your thoughts hold. As you deliberately put things into your Intention Box, you will become more aware of when you are thinking about something that you would not want to experience. Take time to reflect in the morning or at night. If you found ways to nurture your intentions, celebrate! If you see missed opportunities, rejoice that you can identify them and are becoming more aware. Your awareness alone will create positive energy toward your intentions. Happy manifesting!

Crazy Sexy Green Guru Smoothie!

2011-03-25T11:06:00.000-07:00

I'm currently reading Kris Carr's super inspiring book "Crazy Sexy Diet" and think you should too! You can order it here: http://crazysexylife.com/about/.

While waiting for your copy to arrive, why not sip on this? Marc Alvarez, executive chef at Urban Zen, contributed this yummy green smoothie recipe to the Crazy Sexy Diet book:

Green Guru Smoothie
Serves 2

1 avocado
5-8 romaine leaves
1 cucumber
2 ounces E3Live
1 cup coconut water
1 banana or 1-2 pears
Stevia to taste or 1 tsp agave

Place all the ingredients into a blender, blend until smooth ... enjoy!

So You Drank the Smoothie and You Feel Kinda Blissed Out - Here's Why.

That smoothie you just drank contained PEA. Phenylethylamine (PEA) has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. Our brains release PEA when we become sexually aroused and the levels can peak during orgasm. When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude.

PEA is found in great natural abundance in Aphanizomenon flos-aquae (AFA) blue-green algae, a particular type of algae grown and harvested from the Klamath Lake in Oregon. This algae has been grown for consumption since the 1970's and is popular among health enthusiasts worldwide. This superfood can significantly elevate the presence of PEA in our brain, and keep those levels high, regardless of what is happening in our lives.

E3Live With BrainOn

The company E3Live http://www.e3live.com has made fresh-living liquid AFA algae available, as well as other unique AFA formulas and products. E3Live BrainOn is a proprietary extract of AFA that contains a significant concentration of PEA. Taken orally, PEA is known to readily cross the blood-brain barrier and be immediately available to the brain. This formula is available in crystal flakes for adding to juice, water or smoothies.

"Eat your veggies, ignite your spark, and live like you mean it!" - Kris Carr

Health Coaching: A Personal Story of Friendship and Transformation

2011-03-23T17:36:00.000-07:00

As a Health Coach, supporting clients in reaching their health and lifestyle goals is incredibly rewarding to me. While I am always inspired by the dedication and change I see with my clients, every once in a while I have the opportunity to witness a truly amazing transformation - this is one of them. In her own words, my lifelong friend Andrea shares her personal story of transformation.

I began a six month program with Heather Hudak of Hudak Holistic Health in January 2010 with an open mind and a strong desire to heal my broken and battered body mind, and spirit. I was at a turning point in my life - I could either take control of my health or continue down the path traditional medicine had taken me on and give up on every single one of my dreams. Although I felt like I had been betrayed by every "diet/nutrition" plan out there, as well as counselors and other health professionals, when my lifelong friend Heather talked to me about the role of a Health Coach, I was willing to give it a try because I knew she loved me and wanted me to be healthy more than anything. This was honestly the lowest point in my personal health and wellness. I had nothing to lose (except excess body fat!) and everything to gain by trying something I'd never done before.

Right away I knew this was different. Instead of telling me what to do, she listened, and listened, and listened to all of my history, complicated medical and psychological issues and most importantly, to my dreams of what I wanted my life to be like. Then, after gathering every bit of information she could possibly gather about me, she designed specific things to help me heal my body from the inside out. The plan Heather designed for me has helped me to heal my body of things that many doctors said were impossible.

In January 2010 I was bedridden about 70% of the day. The only exercise I could do was walk up and down my stairs. I was at the mercy of Sjogrens Syndrome, Lupus, Fibromyalgia, chronic digestive issues that were labeled as IBS and Chron's, Neuropathy and Post Traumatic Stress Disorder, as well as the after affects of several pelvic floor surgeries I had undergone. I was taking 25 pills a day - over the counter and prescription medications, as well as anti-anxiety, pain pills and muscle relaxers as needed on top of that. I had frequent fecal incontinence, my body couldn't digest food anymore and I had given myself an eating disorder by starving myself for fear of gaining more weight due to lack of activity or the ability to even have activity.

One year later, with all of the education and encouragement provided by Heather, I take one medication daily, twice a day. I rarely need anti-anxiety, pain pills or muscle relaxers. I've released 40 lbs of fat and look ten years younger. I completed a half marathon walking in October 2010 and plan to run two more in 2011. My new found love of my juicer and healthy eating, along with being able to eliminate most of my medications, has given me my life back. Words pale in comparison to my level of gratitude for what Heather did to help me help myself. I am so amazed at how well this approach to health works that I recently enrolled in the Professional Training Program at the Institute for Integrative Nutrition (IIN) http://www.integrativenutrition.com/, where Heather received her training to practice Health Coaching. The mission of IIN is to play a crucial role in improving health and happiness, and through that process, create a ripple effect that transforms the world. After a life time of struggling with my own health issues, and 9 years of being disabled, I am grateful and honored to be given the opportunity to be a part of the transformation!

Qigong Meditation: Gathering Earth Energy

2011-03-22T13:53:00.000-07:00

According to Chinese Medicine theory, the earth's energy is very grounding, rooting, calming, and cooling. It is powerful enough to support the growth of plants, vegetables, and trees - all of which send their roots deep into the earth for nourishment.

This exercise helps to counteract the effects of being too active day after day. Constant activity is said to send everything in an upward direction. This upward movement of energy affects our blood pressure, our anger, and our anxiety. If you find yourself unable to relax or have difficulty sleeping, this meditation is for you.

Gathering Earth Energy

Stand in wuji posture or sit upright in a chair.
Let your hands hang loosely at your sides and your fingertips point toward the ground.
Bring your attention and awareness to your hands.
Visualize your hands growing longer and sinking down into the ground beneath you. If you are indoors, let them sink through the floor into the earth beneath you
Visualize the feeling of the ground in your hands. Take a moment to consider the texture of the earth that lies beneath you (or the floor if you are indoors.
Now visualize the calming, cooling, grounding energy of the earth traveling up your elongated hands, through your arms and into your chest.
Take as long as you need to feel the earth's grounding energy fill your feet, legs, groin, waist, belly, chest, arms, and all the way up to your head.
Feel your body vibrating with the earth's calming energy from your feet up to your head.
Take a few deep breaths before concluding this meditation.

This is a terrific meditation to practice outdoors, especially on the grass or a beach. It will refresh and recharge you when you are feeling rushed and burned-out.

The 8 Primary Causes of Cravings

2011-03-17T09:06:00.000-07:00

As a Health Coach, a common complaint I hear from clients is that hey can't get their cravings "under control". Most people seem to view cravings as a problem, but cravings are actually a critical piece of information that can help you understand what your body needs. Joshua Rosenthal, the Founder and Director of the Institute for Integrative Nutrition, offers his perspective on the 8 primary causes of cravings.

1. Dehydration

The body doesn't send the message that you are thirsty until you are on the verge of dehydration. Dehydration occurs as mild hunger, so the first thing to do when you get a strange craving is to drink a full glass of water.

2. Lifestyle

Being dissatisfied with a relationship, having an inappropriate exercise routine (too much, too little, or the wrong type), being bored, stressed, uninspired by a job or lacking a spiritual practice can all contribute to emotional eating. Eating can be used as a substitute for entertainment or to fill the void.

3. Yin/Yang Imbalance

Certain foods have more yin qualities (expanding) while others foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to reestablish balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang).

4. Inside Coming Out

Oftentimes, cravings come from foods that we have recently eaten, foods eaten by our ancestors or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one's ancestral or childhood foods.

5. Seasonal

Often the body craves foods that balance out the elements of the season. In the spring, people crave detoxifying foods like leafy greens or citrus foods. In the summer, people crave cooling foods like fruit, raw foods and ice cream, and in the fall people crave grounding foods like squash, onions and nuts. In winter many crave hot and heat-producing foods like meat, oil and fat. Other cravings, such as turkey, eggnog or sweets, can also be associated with the holiday season.

6. Lack of Nutrients

If the body is getting an inadequate amount of nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy like caffeine.

7. Hormones

When women experience menstruation, pregnancy or menopause, fluctuating testosterone and estrogen levels may cause unusual cravings.

8. De-evolution

When things are going extremely well, sometimes a self-sabotage syndrome happens, where we suddenly crave foods that throw us off balance. We then have more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Bliss, Love & Raw Cacao

2011-03-11T07:24:00.000-08:00

The seed of the fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet. It's the number one source of magnesium, iron, chromium, and is also extremely high in PEA, theobromine (cardiovascular support), and anandamine ("bliss chemical"). Raw cacao balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood ... oh, and tastes AMAZING!

More on PEA

PEA has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. Our brains release PEA when we become sexually aroused and the levels can peak during orgasm. When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude.

Cacao Benefits

#1 food source of antioxidants.
#1 food source of magnesium - this mineral is the biggest deficiency in the Standard America Diet (SAD).
Phenylethylamine (PEA) - the compound which scientists believe is released when you're in love.
Anandamide - the "Bliss Chemical".
Tryptophan – the precursor to serotonin.
MAO Inhibitors – allows more serotonin to flow in your body.
Appetite suppresant & aphrodisiac.

Fine & Raw Chocolate

Being a fan of bliss, love and raw cacao, I have made it my mission to taste test all the raw, organic cacao I can get my hands on (it's a tough job, but somebody had to do it!). Having just discovered this unbelievably yummy brand recently, I'm super excited to share it with you: Fine & Raw Chocolate is hands down my new favorite chocolate! I purchased the cacao & coconut bar at Farm Fresh to You in the San Francisco Ferry Building and am tempted to go back and buy out their supply ... seriously, it's that good! http://www.fineandraw.com/

Detoxifying Lymphatic Massage

2011-03-10T06:41:00.000-08:00

The lymphatic system is one of the supporting channels of elimination that is responsible for getting rid of toxins. However, since the lymphatic system does not have an active pump, it's dependent primarily on exercise and breathing to move the lymph through its many vessels.

The lymphatic vessels function as a kind of garbage collection system. They pick up the by-products of cellular respiration that have been excreted into the intracellular fluid and carry them through the body for elimination. Keeping the lymph moving freely through the vessels is a vitally important step in the detoxification process. Is your body showing signs that your lymph may not be moving the way it should?

You are under chronic stress and are feeling constantly tired
Your skin is very pale
Your memory is noticeably failing
You have a low immune response with frequent colds
Your body is looking uncharacteristically soft and pudgy or has newly noticeable cellulite

Lymphatic massage can be quite helpful in promoting lymphatic system detoxification. The massage therapist works on the muscles of the body that push against the walls of the main lymphatic system vessels, aiding in the movement of the lymph that carries toxins to the channels of elimination. A customized form of bodywork, lymphatic massage may help the lymph system do its job better. By understanding the anatomy and function of this delicate system, your massage therapist can assist your body in clearing sluggish tissues of waste and swelling.

Though lymph vessels are found throughout the body, most of them (about 70 percent) are located just below the skin. These fragile vessels work to pick up fluids between the cell spaces when gentle pressure is applied to them from increased fluid build-up, muscle contractions, or the pressure of a therapist's hands. By using very light pressures in a rhythmic, circular motion, a massage therapist can stimulate the lymph system to work more efficiently and help it move the lymph fluids back to the heart. Furthermore, by freeing vessel pathways, lymphatic massage can help retrain the lymph system to work better for more long-term health benefits.

I recently had the pleasure of receiving lymphatic massage by the very capable hands of Massage Therapist Samantha Horn. I left feeling energized, calm, and perhaps a tad less puffy! You can book your appointment with Samantha at Zaza Nail Spa by calling (415) 495-6292. Zaza is located at 543 2nd Street in the South Beach neighborhood of San Francisco. http://www.zazanailspa.com/

Gratitude Meditation

2011-03-08T06:46:00.000-08:00

Sometimes we need to step back and reassess what is happening in our lives. If you feel hopeless or fearful, what are the positive things, the highlights, of your days that you can focus on to keep you going? No matter how hard life may seem to be, we all have something for which we are grateful, something which brings us joy when we think about it. This meditation will help to bring perspective and keep you focused on the things in life that truly matter.

Sit comfortably in a chair with your hands resting on your thighs, palms up, or lie on your back with your arms and legs splayed out comfortably, like a snow angel. If you are lying down, turn your palms up to face the sky.
Slow your breath and quiet your mind.
Get a sense of how your body feels. Is it tense? Relaxed? Try to bring some relaxing energy to any tense areas. Take a few minutes to really feel your body, from the top of your head to the bottom of your feet. Don't judge how you feel; just feel.
Now think of something in your life that you are grateful for, or something you are grateful to have had or experienced in the past. Pull up an image or a memory, and then let the accompanying feelings of gratitude fill your entire being.
Feel the waves of gratitude energize every cell in your body, from your head to your toes and then back up, from your toes to your head.
Stay with that image, or pull up another image of something or someone for whom you are grateful. Let that sense of gratitude fill and energize every cell in your body.
You can continue to make a gratitude list in your head, or stop at just one image, whatever feels right for you.
When you feel that you have completely recharged with your gratitude, take a few deep breaths before concluding this exercise.

The Acid/Alkaline Balance

2011-02-28T19:06:00.000-08:00

Most nutritionists now agree that maintaining a balance of acidity and alkalinity in our bodily tissues is one of the primary roles of nutrition. Achieving that perfect balance depends predominantly on understanding and applying the acid/alkaline balance to your diet.

You can test your pH by buying pH strips at your local health food store, but you can also take note of any symptoms you may be experiencing. Symptoms of being too acidic include:

Tense muscles
Stress headaches
Anger
Short temper
Chronic negative thoughts
Addictions to coffee, cigarettes, smoking marijuana, cocaine, crystal meth-amphetamine, Ecstasy, etc.
Itchy skin
Acne

Symptoms of being too alkaline include:

Laziness
Spaciness
Lack of drive
Excessively passive
Feelings of being too cold
Weakness

Other Elements of the Acid/Alkaline Balance

14-point scale

The 14-point scale measures the alkalinity or acidity of a solution. A pH level of 1 to 7 is considered acidic, and a pH level above 7 is considered alkaline. With the exception of the stomach, large intestine, skin and reproductive organs, the rest of our organs and systems function optimally in a slightly alkaline state. If the body senses that any of it's internal fluids (blood, lymphatic fluid, bile, cerebrospinal fluid, etc.) are too acidic, it takes action to restore an alkaline state. If our diets aren't providing the alkaline minerals required to restore balance in these fluids, the body will leech the minerals from our organs, muscles, ligaments and bones. The part of the body that has sacrificed those minerals then becomes acidic and vulnerable to illness.

Acid or Alkaline?

A food can be acidic in its natural state, but become alkaline when it's digested and vise versa because digestion oxidizes food. For instance, a lemon is acidic in its raw state, however once it is eaten, it breaks down into carbon dioxide and water and leaves behind alkaline minerals such as sodium, potassium and calcium. On the other hand, animal products such as meat or dairy, can leave behind acidic compounds such as phosphates, sulfates and nitrates.

The Dirty Dozen

The dirty dozen, especially in combination with stimulants such as caffeine, alcohol, tobacco or drugs, elevate acid levels in our bodies. When the body is in an acidic state, it stops functioning properly and disease can take root. Eliminating or reducing the following things from our diet can have a dramatic and positive impact on our health:

Bleached, refined flours
Refined sugars, high-fructose corn syrup
Table salt
Trans fats and refined oils
Meats treated with hormones or antibiotics
Foods sprayed with pesticides and herbicides
Genetically modified foods
Dairy products
Additives such as preservatives, nitrates, and artificial flavorings and colorings
Fast foods and fried foods
Sodas and juices with added sugars
Tap water

Drop Acid

To reduce acid levels in our system we need to (1) reduce acid-forming foods from our diet; (2) clear acidic, undigested foods from the intestines (this can be accomplished by either doing a colon cleanse or undergoing a series of colon hydrotherapy sessions); (3) flush toxins from our bodies through our sweat either through vigorous exercise or sauna; (4) add alkaline foods and drinks to neutralize acidity; and (5) relax the body and mind. When we take these actions, we can reduce congestion, inflammation and pain throughout our bodies, as well as experience a deeper, vibrant health.

Alkaline H2O

The kind of water you drink is equally important as the kind of foods that you want to eat to keep your pH in check. Pollutants in our tap water, and the chlorine and fluoride added at municipal water treatment plants, increase acidity in the body. It's best to drink purified water or natural spring water that's been alkalized. Here is a recipe you can use to ensure you're getting the greatest benefit from the water your drinking:

1 liter purified water
pinch of Himalayan salt
1 tsp. fresh lemon juice

Mix all three ingredients together, pour into a large glass and enjoy! You can also buy pH Miracle drops at your local health store or Whole Foods.

Follow a pH Chart

Getting a handle on the relative alkalinity and acidity of different foods can be a helpful way to begin incorporating some change into your diet. There are numerous pH charts to be found on the Internet. A good one can also be found in Dr. Gabriel Cousens's book Rainbow Green Live-Food Cuisine.

Acidic foods aren't necessarily bad in and of themselves, but consuming too many of them over long periods of time does affect our health. Try to build more fresh vegetables, sprouted grains, seeds, nuts, whole grains, fruits and blue-green algae into your diet. It's all about balance.

I Love Me Just The Way I Am

2011-02-23T08:20:00.000-08:00

Most of us have one or two body parts we don't always feel comfortable with. What do you see when you look in the mirror? What words do you tell yourself about the way you look? While it's easy to stand in front of a mirror and announce to your thighs that they are fat or tell your stomach that it isn't flat enough, these words do nothing to encourage healthy changes, and only serve to eat away at our self esteem. Loving and accepting your body is the best way to get it to cooperate with any intentions you might have for changing it. The following meditation is adapted from Donna Eden's book "Energy Medicine For Women" and is a wonderful tool for refocusing your negative self talk and encouraging a positive body image:

Decide which body part (or parts) you would like to focus on for this meditation.
Face a mirror, place your thumbs on your temples, in the indentation just outside your eyes, and rest the other fingers on your forehead. Take three or four deep breaths while holding this position. The points you are holding reduce stress levels. Holding them helps blow the negative charge you have been harboring about this part of your body.
Take a moment to recognize this part of your body as a miracle of nature, a sacred achievement of evolution. Ask your body for forgiveness about your judgments, something along the lines of "Forgive me for having been so mad at you and so judgmental. You have loved me unconditionally, doing the very best you could to serve me."
Now place one hand over the middle of your chest (heart chakra) and the other just beneath your navel (womb chakra), mindfully connect with the part of your body you are looking at in the mirror, and state a sincere appreciation for it.

You may have to reflect a bit to identify the kinds of gratitude that emerge when you recognize what this part of your body is doing for you, but the process will engage you with your body, and it's parts, in new ways. Here are some appreciations I have stated:

"Thank you, belly, for digesting my food and keeping me nourished."

"Thank you legs, for being strong and for walking me to wherever I want to go."

"Thank you arms, for your ability to reach out and embrace the people I love."

Healing Ashwaganda

2011-02-18T10:39:00.000-08:00

The reports of Ashwaganda benefits date back some 3,000 years. It has been used to treat inflammation, fevers, protect against infection or illness, boost the immune system, improve memory, and promote overall wellness.

Ashwagandha, also called Indian Winter Cherry or Indian Ginseng, is a shrub that is native to India and has been used for years. Ashwagandha has no known side effects and does not interfere with medications.

Reported Benefits

Powerful antioxidants that fight free radicals – especially in brain health.
Strengthens the immune system.
Supports normal stress/anxiety levels – taken daily, Ashwagandha can reduce anxiety, irritability and edginess for 90% of women within four weeks.
May support improved libido in men and women.
Stops arthritis pain with natural steroids called lactones that dampen joint inflammation.
Helps to lower bad LDL cholesterol levels by 5% by nourishing and protecting the liver, aiding in peak performance.
Lowers levels of the stress hormone cortisol – this could result in less belly fat.
Tames tension headaches – a daily 400mg dosage of Ashwagandha boosts the brain’s production of soothing neurotransmitters which can eliminate chronic stress-triggered headaches.
Revs up production of oxygen-carrying red blood cells – this can double your endurance during exercise.

It should be noted that Ashwagandha is not an herb you can take for a month or so and expect all of the above benefits. It should be taken long term, and it can take up to two months to begin noticing the benefits.You can purchase high quality Ashwagandha supplements from Deepak Chopra's website, The Chopra Center Online Marketplace http://store.chopra.com.

Coconut, Acai Superfood Smoothie!

2011-02-16T16:58:00.000-08:00

I recently picked up some new ingredients to add to my smoothies and the combination I came up with this morning was so yummy I had to share the recipe with you! It includes frozen organic coconut meat from "Body Ecology" and unsweetened, frozen Acai smoothie pouches, both of which I found at Whole Foods.

Superfood Smoothie

1 1/4 cup organic coconut water
1 serving Body Ecology frozen coconut meat
1 tbs organic bee pollen
1 tbs Maca
coconut nectar to taste (I used about a 1/4 tsp and that was perfectly sweet to me!)

This smoothie is not only tasty, but it packs major superfood power!

Coconut

The following benefits may be derived from coconut products such as coconut meat, coconut cream and coconut oil:

Improved digestion and absorption of fat-soluble vitamins and amino acids.
The saturated fat in coconut is a medium chain fatty acid (MCFA). MCFA's support the immune system, the thyroid gland, the nervous system and skin.
Increased metabolism
Increased thyroid function, allowing the body to drop excess weight and accumulated toxins
Regulate and support healthy hormone production.

Maca

Maca, like the goji berry, reishi mushroom, AFA algae, and other superfoods, is a powerful adaptogen, which means it has the ability to balance and stabilize the body's glandular-hormonal system, nervous system, cardiovascular system, and musculature. Adaptogens are nontoxic, produce an adaptive response to stress, and improve homeostasis in the body. Rather than addressing a specific symptom, adaptogens improve the overall adaptability of the body to challenging situations and stress.

Bee Pollen

Acai

Acai contains substances called anthocyanins and flavonoids; powerful antioxidants that help defend the body against life's stressors. They also play a role in the body's cell protection system. Free radicals are harmful byproducts produced by the body. Eating a diet rich in antioxidants may interfere with aging and the disease process by neutralizing free radicals.By lessening the destructive power of free radicals, antioxidants may help reduce the risk of some diseases, such as heart disease and cancer.

The Chemistry of Love

2011-02-14T08:31:00.000-08:00

The "Love Chemical"

PEA has been dubbed the "love chemical" due to it's ability to create feelings of attraction, excitement, or euphoria. When we fall in love our PEA levels increase, making us feel full of optimism. Our brains release PEA when we become sexually aroused and the levels can peak during orgasm.

When the brain is flooded with PEA, the neurotransmitter dopamine is blocked from being deactivated and dopamine levels rise. Elevated dopamine levels are associated with increased mental concentration and a positive attitude.

PEA Found in Two Superfoods

PEA is found in great natural abundance in two foods: cacao and blue-green algae. The raw cacao bean is what chocolate is made from and is considered one of natures most fantastic superfoods. All the antioxidant value, mineral benefits, and overall health-giving qualities of chocolate are found in raw cacao. Aphanizomenon flos-aquae (AFA) blue-green algae is a particular type of algae grown and harvested from the Klamath Lake in Oregon for consumption since the 1970's and is a popular superfood among health enthusiasts worldwide.

These two superfoods can significantly elevate the presence of PEA in our brain. AFA blue-green algae and cacao keep our PEA levels high, regardless of what is happening in our lives. AFA blue-green algae works synergistically with cacao in creating a strong ability to focus and pay attention. One study looking at blue-green algae as a brain food followed 109 students who were fed blue-green algae. The study concluded that the children had a significant improvement in the ability to focus, follow directions and concentrate. In addition, the children experienced a reduction in argumentative behavior and exhibited fewer symptoms of anxiety and depression.

Get Your Skinny on With PEA

PEA appears to be the primary active ingredient that inhibits appetite and helps people to lose weight when they consume AFA blue-green algae. In a double-blind study, supplementing the diets of obese patients with 2.8 grams of blue-green algae three times daily over a four week period resulted in a statistically significant reduction of body weight.

Happy, In Love and Skinny? Give Me Some of That!

The company E3Live http://www.e3live.com has made fresh-living liquid AFA algae available, as was well as other unique AFA formulas and products. I like the E3 Renew Me Total Body Blend which I either take in capsule form or blend into my daily green juice.You can also purchase high quality AFA blue-green algae and cacao products at your local health food store or Whole Foods.

AFA Super Smoothie

1-3 tbsp. E3Live fresh liquid or Crystal Flakes
1/4 cup strawberries
1/4 cup blueberries
2 tbsp. raw cacao powder
2 tbsp. raw honey
1/4 cup pure spring water

Add all ingredients to blender and process until smooth. Super yummy when chilled!

Kid Taste Tested & Approved Smoothies!

2011-02-08T12:01:00.000-08:00

Looking for some fun and simple ways to sneak in some added nutrition for your growing (and possibly picky) kids? Smoothies are a perfect food for kids of all ages, not only because they're yummy and nutritious, but they are also super fun to make together!

The following recipes are adapted from the "Kid-Licious" chapter in the wonderful book "Super-Charged Smoothies" by Mary Corpening Barber and Sara Corpening Whiteford. Each of these recipes had to pass Mary and Sara's kids taste test, so if they didn't like it, you will not find the recipe in their book!

Sassy Strawberry Granola Crunch

This yummy concoction has lots of presentation options - pulse the granola into this smoothie or stir it in for a crispy effect. It could also be served in a bowl with the granola sprinkled on top and garnished with some fresh strawberries!

3/4 cup low-fat vanilla yogurt
1/2 cup fresh-pressed apple juice
1 1/4 cup frozen strawberries
1 frozen banana, sliced
1/2 cup sprouted live organic granola

Combine the yogurt and apple juice in a blender. Add the strawberries and banana. Blend until smooth. Pulse and stir in 1/2 cup granola until incorporated. Add more granola if you like. Serves 2.

Orange Julia

The whey protein and nonfat dry milk make this drink delectably creamy, while adding a healthy dose of protein and calcium to help support overall growth and bone health. This smoothie also boasts a host of antioxidants!

1 1/4 cups orange segments with their juice
3/4 tangerine sorbet
4 to 6 ice cubes
1/4 cup whey protein powder
3 tbs nonfat dry milk powder

Combine the oranges and their juice, the sorbet, 2 tsp lemon juice and ice in a blender. Blend until smooth. Pulse the whey protein and milk powders. Taste and add more lemon juice, if you like. Serves 2.

Pink-A-Licious

Not only are nuts a terrific source of protein, they also decrease the risk of heart disease! You can sneak a handful of nuts into all kinds of smoothies and it gives it a creamy pudding-like texture - yum!

1/2 cup fresh pressed apple juice
1/2 cup raw unsalted cashews
1 fresh ripe banana
1/2 cup fresh raspberries
1 cup frozen strawberries

Combine the apple juice, cashews and banana in a blender. Add the raspberries and strawberries and blend until smooth. Serves 2.

Health & Beauty Benefits of Raw Apple Cider Vinegar

2011-02-07T13:05:00.000-08:00

Raw apple cider vinegar has been used for thousands of years as a natural health remedy. In 400 BC Hippocrates, the Father of Medicine, used it as an antibiotic because he believed it had natural energizing and cleansing qualities.

Only raw apple cider vinegar has the “mother of vinegar” that makes the vinegar so beneficial. The “mother” is made up living nutrients and bacteria. You can actually see it settled in the bottom of the bottle like sediment. Raw apple cider vinegar is not pasteurized and during its two fermentation processes, it produces enzymes and life giving nutrients that make apple cider vinegar the powerhouse that is. Just look at some of the beneficial ingredients in raw apple cider vinegar:

Potassium: helps to prevent brittle teeth, hair loss and runny noses.
Pectin: helps to regulate blood pressure and reduce bad cholesterol.
Malic Acid: anti-viral, anti-bacterial & anti-fungal.
Calcium: helps create strong bones and teeth.
Ash: aids your body in maintaining proper pH levels for a healthy alkaline state.
Acetic Acid: this acid slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.

Health & Beauty Benefits of Apple Cider Vinegar

Improve bowel irregularity, thereby removing toxins from the body at a faster rate.
Helps clear up skin conditions and blemishes giving a smoother texture and complexion.
Helps relieve joint pain and stiffness.
Helps to break down fats so that your body can use them rather than store them.

How to Drink Raw Apple Cider Vinegar

I actually like the taste of raw apple cider vinegar, so I will happily drink a tablespoon in a glass of water, but this is not for everybody. Here's a yummy recipe that also includes raw organic honey which has it's own amazing health benefits! In a large pitcher, add together:

2 tablespoons of Raw Organic Apple Cider Vinegar
1 gallon of purified water
Raw locally harvested honey to taste

This is a great drink for fast energy. Remember, the mother of vinegar will settle at the bottom of the bottle between uses, so be sure to shake the bottle well before pouring to include these healthful ingredients.

The Month of Love True Beauty Special!

2011-02-04T18:59:00.000-08:00

To celebrate the Month of Love, Hudak Holistic Health and Meg Messina Photography have teamed up to offer you their True Beauty package at a special discounted rate! The package includes 12 weeks of Health Coaching in a program specifically designed to make you fall in love with your life and live your true beauty. During the course of the program you will:

Eat foods that promote your body’s innate ability to heal.
Rediscover your inner vitality.
Break free of restrictive eating patterns or cravings, while achieving your ideal weight.
Explore fun and invigorating ways to incorporate exercise into your daily life.
Learn self care techniques that allow you to feel nurtured and energized.
Discover secrets behind eating for beauty.

Your personalized program will radically improve your health and happiness. Together, we will explore concerns specific to you and your body and discover the tools you need for a lifetime of balance. At the conclusion of your 12 week Health Coaching program, you will have the unique opportunity to have Meg Messina Photography capture the image of all you have achieved.

Ooh La La Boudoir!

Maybe you're glamorous and sultry. Or maybe you're playful and sweet. But in some way, shape, or form, you're sexy. No matter the way, shape, or form of your body ... it's beautiful. You'll be your most gorgeous, true self in a fun and relaxing photo session with Meg Messina Photography! A time of transformation is the perfect time to create photographs. And Meg is thrilled to give you (and maybe your *someone special*!) the chance to see yourself in a whole new light.

Each True Beauty session includes:

A pre-shoot consultation to plan all the fabulous details.
Two-hour photo shoot with Meg at the location of your choice.
A creative edit of the best images.
A private web gallery with ordering capabilities.
One gorgeous, custom-printed photograph of your choice.

Are You Ready to Live Your True Beauty? While it's always a great time to fall in love with your life by enrolling in the True Beauty Program, during the month of February we are offering you a savings of 50% off the total package price!

12 Week Health Coaching Program: $600
Meg Messina Photography Session: $600
Total Package Price = $1,200
Month of Love Special Pricing through February 28th = $600

Qigong: Healing Sound for Digestion

2011-01-26T16:48:00.000-08:00

Healing sounds have been used for therapeutic purposes dating back as far as the Qin Dynasty (221-207 BCE). Healing sound vocalization has an immediate calming effect on your nervous system, which connects with all of your internal organs and tissues. Emphasis is placed on the connections between the area of focus and the mind, breath, and imagination. While you are intoning therapeutic sound, you should feel enveloped by that sound or vibration.

The healing sound for digestion is hu (pronounced "who"). Intoning this sound improves digestion, reduces heartburn, and relieves gas and bloating. It also helps to balance hunger. Traditional Chinese Medicine (TCM) views food and drink as two of the three major sources of energy (air is the third). A healthy digestive system is vital for keeping good energy levels throughout your day.

Healing Sound for Digestion

Stand in wuji posture.
Interlace your fingers, raise your hands over your head until your elbows are straight, and twist your hands so that your palms face the sky.
Lean slightly to the right to open the area of your body where your spleen and pancreas are located. This will also give your stomach a slight stretch.
Inhale and visualize white light filling your stomach.
Exhale the hu sound as if you were blowing through a straw. It isn't necessary to vocalize the sound; instead, the sound is made by the breath going past your lips.
As you exhale, visualize hunger, heat, or discomfort being released from your stomach and exiting your body through your mouth and breath.
Repeat 6 to 18 times.

This exercise can help recalibrate the dynamics of your hunger-fullness cycles and as your digestive system becomes stronger, your body will become more efficient at converting food nutrients into energy.

Nutrition Response Testing Invitation

2011-01-19T07:35:00.000-08:00

Nutrition Response Testing (NRT) is a non-invasive system of analyzing the body to determine the underlying causes of ill or non-optimum health. Through analysis, a Nutrition Response Practitioner tests your neurological reflexes. These reflexes are the body's way of communicating how your nervous system is doing - as it is the nervous system's responsibility to regulate the body's functions for each and every organ. The testing includes organs, glands, joints, muscles, etc. Nutritional Response Testing tests these reflexes on the surface of the body and then the findings are analyzed.

Your Body's Reflex

Energy flows exist between all parts and organs of the body. These flows can become disrupted for a variety of reasons. This disruption is easily discovered through NRT. A Nutrition Response Practitioner performs a full body scan to properly assess each of your reflexes. The practitioner will do the analysis by contacting your extended arm with one hand, and contact the specific reflex area with the other hand. If the tested reflex is stressed, your nervous system will respond by reducing energy to the extended arm (which will weaken and cause it to drop). A drop in the arm indicates underlying stress or dysfunction in that area which can be affecting your health. Once the underlying stress is corrected, this weak muscle response will no longer occur.

Hudak Holistic Health & Union Square Wellness

I was first introduced to Dr. Jacalyn Buettner, founder of Union Square Wellness http://www.unionsquarechiro.com through my father in law, following an injury in 2006. Our relationship not only brought about physical healing, but I also credit Dr. Buettner for supporting my passion and drive to become a Certified Health Coach. Recently, Dr. Buettner invited me to attend a seminar on Nutrition Response Testing. We walked away amazed by the proven results of this technique and inspired to learn more. We recently completed our training in NRT and are so excited about the possibility of helping our clients identify the underlying cause of their unresolved health issues, that we have teamed up to offer Nutrition Response Testing through Dr. Buettner's San Francisco office.

Are You a Nutrition Response Testing Case?

The first thing a Nutrition Response Practitioner must determine is whether or not you are a Nutrition Response Testing Case. Are you experiencing any of the following?

You have one or more health conditions that won't go away.
You have visited doctors or Integrative Health Practitioners, but the results weren't what you hoped or expected.
Health conditions are significantly affecting your life. Perhaps this also affects your career, family and/or personal finances.
You realize that these conditions are probably not going to get better unless the real source of the problem is found and corrected.

Does the above describe your situation? Would you like to find out if you are a Nutrition Response Testing Case? Hudak Holistic Health and Union Square Wellness would like to invite you for a free consultation to determine if a Nutrition Response Testing program might be right for you. If you are interested in this offer, please contact me at 415-860-6186 or through my Health Coaching website http://www.hudakholistichealth.com .

My Personal Story

Several months ago I began experiencing physical symptoms that included severe fatigue, night sweats, difficulty sleeping, irregular heartbeat, shortness of breath, irregular periods and weight loss. I am an active person and considered myself in optimal health, so these symptoms were alarming. I consulted both my PCP and Accupuncturist, which led to two rounds of blood tests, an EKG, a CXR, CT scan, Pulmonary Function Tests, and sonograms on both my abdomen and throat. These tests were administered to rule out Lymphoma, Cystic Fibrosis and Thyroid disease, which they did. What they did not reveal was what in the world was going on in my previously healthy body.

Relieved that I didn't seem to be under any immediate threat from cancer, Cystic Fibrosis or Thyroid disease, I continued to seek relief through what my body intuitively felt would help - Acupuncture, Chiropractic, Massage Therapy, dietary changes, yoga and meditation. These therapies did provide some relief, but some days were better than others and I could not escape the nagging feeling that something was seriously out of balance in my body. This is where Nutrition Response Testing came in; NRT revealed that I had hidden Hyperthyroidism which was undetectable through blood tests, as well as high levels of mercury and sensitivities to wheat, corn, oats, soy, rye and all forms of sugar. I am currently undergoing a 90 day program of nutritional therapy and supplementation to heal my thyroid and then I will begin the process of detoxing the heavy metals from my body. Healing is a gradual process and achieving results is not without effort, but I am grateful that through Nutrition Response Testing I was able to determine the underlying cause of my deteriorating health and have taken the first steps on my journey back to optimal health!

Green Lemonade

2011-01-12T13:55:00.000-08:00

Nothing is more live-enzyme rich than freshly extracted vegetable juice and this one is surprisingly tasty, if not borderline addictive! Juicing allows us to ingest organic water, chlorophyll and enzymes from the romaine lettuce, kale, celery and other greens in just minutes, without expending any digestive energy. In addition to getting innumerable amounts of enzymes from drinking vegetable juices, there are also enzymes trapped deep inside the fibers of fresh vegetables that we can't absorb through normal digestion, but that can be released by your juicer. You may use any greens in place of the romaine and kale - celery, chard, collards, spinach, cucumber - as long as there are some dark leafy greens in there too! This recipe shows a way to keep it simple with just two types of greens.

Green Lemonade

Makes 1 Serving

1 head romaine lettuce or about 6 celery stalks
5 to 6 stalks kale (any type)
1 to 2 apples (adds a nice sweetness, but is low in sugar)
1 whole organic lemon
1to 2 inches fresh ginger

Process the vegetables in your juicer, pour into a large glass and drink! Notice how the lemon really cuts out the "green" taste that not all of us love.

Gilt Groupe & Self Magazine Exlusive Event!

2011-01-06T07:30:00.000-08:00

Get Ready for the ULTIMATE event for the New Year AND the New You! Commit to getting fit with Freshology, New Balance, and SELF magazine's perfect picks! Starting on Thursday, January 6th-9th, 2011, let Gilt Groupe and SELF magazine set the tone for the new year with a fab selection of wellness and fitness essentials, all aimed at helping you keep those resolutions.

Check out SELF’s picks, featured below:

A SELF Magazine subscription
Ultimate Home Gym Bundle by Savasa Yoga
"Mat Workout" DVD by Tracy Anderson
Freshology's National GETSLIM Silver 14 Day Package
Sneakers and Shoes by New Balance, Reebok and Columbia
Workout Clothes and Gear by Puma, Rese Pilates and Beyond Yoga
For all you LA-dwellers: The Sports Club LA
And More!

Join Gilt and access the event today! www.gilt.com/self

Happy New You!

Tantric 10 Minute Connects

2011-01-05T18:48:00.000-08:00

Each of us has days when we arrive home tired and grumpy, get stuck in a conflict with a partner, or are too caught up in the stress of the day to be able to relate in a loving way. The following meditations allow you to proactively build love by bonding through practices that Western Tantra teachers Charles and Caroline Muir call "10 Minute Connects".

Nuturing Meditation

We all have seven chakra points (energy centers) in our body, and each chakra vibrates at a different color: the top of the head (violet), between the eyebrows (also known as the "third eye")(indigo), the throat (blue), the chest (green), the navel (yellow), below the navel (orange) and the base of the spine (red). The chakras are connected to our nervous and endocrine systems - if they are aligned, then the rest of our body works in harmony. If they are out of balance or if there is a "blockage", then the body is unable to circulate energy effectively. This meditation will help rebalance the energy centers for both the "giver" and "receiver".

The position for this practice is good old-fashioned spooning (this is a good start!). The theory of energy flow dictates that you should both be on your left sides. Decide which one of you feels the most in need of nurturing and that person will be in front as the "receiver". The other partner will be the "giver". The giver will snuggle in close behind the receiver, lining their chakras up. Both partners should use pillows to prop head, neck, and shoulders high enough so that the giver can slip his left arm under the receivers neck and bring his hand to rest lightly on the third eye chakra of the receivers forehead or the crown chakra at the top of the head. The givers right arm should cradle the receiver, with his hand over the receivers heart; the receiver should rest their hand on top of the givers.

After a few moments, move into the "harmonizing breath." Notice your partner's breath, and begin to synchronize with it: Inhale together, pause together, exhale together, and pause again. As the receiver inhales, she focuses on accepting energy through her back into all of her chakras; as the giver exhales, he concentrates on sending energy out the front of his body and into his partner.

When you're ready, you can use this technique to charge each chakra individually. Begin with the heart chakra, and focus there for three full breath cycles. Then move your awareness to your third eye chakra for three breaths; then your "root" chakra at the base of the spine. Next, move up your body to your second chakra (your genital area), then your navel chakra, your throat chakra, and your crown chakra (skip the heart and the brow, since you've already charged those).

Hand On Heart

Sit comfortably, cross-legged, facing your partner. Each of you places your right hand on your partner's heart chakra and your left hand atop your partner's right hand. Tune in to your heart: first, your physical heart, and then the emotion and energy of your heart chakra. Can you sense your heartbeat? How does your heart chakra feel? Expansive and open? Constricted? Fluttery? Vibrating? Peaceful? Try closing your eyes and focusing on the connection between your heart and your partner's hand, or you can gaze into each other's eyes and/or engage in the harmonizing breath.

Yab-Yum

The man sits cross-legged and the woman sits on his upper thighs, crossing her ankles behind his back. Because this upright sitting posture promotes alert awareness, aligns the partners' chakras, and allows them to breathe each other's breath and either touch their brow chakras together or gaze into each other's eyes, yab-yum is the classic position for Tantric sex.

Eating Fish to Combat Depression

2011-01-04T17:05:00.000-08:00

Scientists around the globe are discovering that an omega-3 rich diet is linked to less depression and to lower rates of other psychiatric problems, including bipolar disease and schizophrenia. Clinical trials have shown that at least 1 gram per day of EPA or EPA plus DHA (both are types of omega-3 fats found in fish oil) work better than a placebo in treating patients with depression. In fact, some physicians are beginning to prescribe omega-3 fats as a substitute (in mild cases) or complement to standard antidepressant medications.

Adding fish to your diet is a terrific way to increase your consumption of omega-3 fats and lower your risk of depression. Unfortunately, depending on which fish you are consuming, it is also a terrific way to increase the levels of toxic substances in your body.

Recently, the Harvard Center for Risk Analysis convened an expert panel to determine the risk/benefit trade-offs of eating fish. What they found was that, while it is advisable to avoid the species of fish that contain the highest concentration of toxins, the upside of having at least two servings of fish per week far outweigh the downside.

Dr. Daphne Miller, board-certified family physician in private practice in San Francisco, and author of the The Jungle Effect, recommends two weekly servings of the "safe" fish on the list below. At the same time, she stresses the importance of supporting the passage of stricter environmental laws, with the ultimate goal of reducing the industrial emissions of toxic substances such as methylmercury and polychlorinated biphenyls (PCBs) that are poisening the worlds waterways.

Which Fish Are Safe?

The following chart is adapted from Dr. Millers book "The Jungle Effect":

Green Light Fish
(Low Mercury - safe to enjoy 2-3 x's (or 12 oz) per week)

Abalone (farmed)
Arctic Char
Anchovies
Catfish (U.S. farmed)
Caviar (U.S. or French farmed)
Clams (farmed)
Crawfish
Herring
Hoki
Rainbow Trout (farmed)
Salmon (Wild Alaskan and Californian, canned or fresh)
Sardines
Squid (Pacific)
Striped Bass (farmed)
Sturgeon (farmed)
Pacific Flounder
King Crab
Scallops
Pacific Sole
Talapia
Sand Dab
Shrimp

Yellow Light Fish
(Moderate Mercury - safe to enjoy 1 x per month)

Alaskan Halibut
Blue Mussels
Blue Crab (Gulf Coast)
Black Cod
Cod, Pacific
Dungeness Crab
Eastern Oysters
Mahi Mahi
Pollack
Tuna (Canned Light)

Red Light Fish
(High Mercury - Do Not Eat)

Atlantic Farmed Salmon
Great Lakes Salmon
Shark
Swordfish
King Mackerel
Tilefish (Golden Snapper or Golden Bass)
Tuna (Steaks and Albacore White)
Atlantic Halibut
Oysters (Golf Coast)
Pike

Information for this chart is compiled from recommendations from the Environmental Working Group and The Green Guide Institute; both are independent, not-for-profit research institutes that provide unbiased information for consumers.

Sa Ta Na Ma: The Truth Within You

2011-01-03T12:01:00.000-08:00

The knowledge that our bodies are filled with life force energy - Chi/Prana/Ki - and that this is directly connected to the quality of our health, has been a part of the wisdom of many cultures for thousands of years. Practicing Kundalini Yoga awakens this life force energy through complex sets of exercises, breathing, and the use of mantras.

Sa Ta Na Ma

The Sanskrit chanting sounds used in this meditation (Sa Ta Na Ma) translate to birth, life, death, rebirth. To chant the mantra "Sa Ta Na Ma" is to tap into your spiritual well, the truth within you, allowing you to manifest your true emotions and desires. This simple exercise reduces stress levels, increases circulation in the brain, promotes focus and clarity, and stimulates mind-body-spirit connection.

Begin this Kundalini chant by sitting in a quiet, comfortable place with your legs crossed, and spine straight. Rest your hands palm side up at the wrist on the tops of your knees. Make an "O," known as the mudra position, with the index finger and the thumb of each individual hand. Focus your closed eyes to the center of your forehead.

Say the syllable "sa" as you touch your right index finger to your right thumb and the left index finger to the left thumb, completing an "O." "Sa" means birth or the start and you should say it with a long, drawn-out, near sing-songy "a" as in the word "father.

Continue in the same manner with the next syllable "ta" as you touch the middle fingers and thumbs of each hand together. This syllable, meaning life, follows the same pronunciation as all the others.

Speak "na," meaning death, in a regular, audibly raised voice as you touch your ring fingers and thumbs together.

End with the syllable "ma," meaning rebirth and touching your pinky fingers and thumbs together. With this syllable, yoga pacticitioners believe you end a cycle of triggering kundalini, or the life force at the base of the spine. Kundalini is a real energy that can be physically experienced.

Speak "sa ta na ma" aloud and touch the respective fingers together for the first 5 minutes. Whisper the chant the next 5 minutes, and then speak it silently while mouthing the syllables the next 10 minutes. Continue in a whisper for another 5 minutes, speak it aloud for another 5. For the final minute, say the chant silently without the hand movements or the mouthing of the syllables.

Love Your Liver

2010-12-16T08:58:00.000-08:00

Our livers are responsible for carrying out over 1,500 functions in the body each day, including storing and filtering blood; producing bile to help digest fats; transforming sugars and carbohydrates into glycogen, which the body requires for energy; and detoxifying the body of various toxins and pollutants. Because of the many important roles that the liver performs in the body, optimum liver function is essential for overall good health.

Feed Your Liver

The following juices can help to support the health of the liver and it's many functions due to the abundance of nutrients they provide, and because of their detoxification properties.

3 medium carrots
1 medium beet
1 medium black radish
2 burdock roots
2 celery stalks
1-2 garlic cloves

Run each ingredient through your juicers feeding tube, stir and enjoy! Makes 16 ounces, consume once daily.

3 medium carrots
1/2 medium beet
3 celery stalks
1-2 garlic cloves

Run each ingredient through your juicers feeding tube, stir and enjoy! Makes 14 ounces, consume once to twice daily.

1/2 medium papaya
4 ounces pineapple
2 medium lemons
1 medium mango

Run each ingredient through your juicers feeding tube, stir and enjoy! Makes 12 ounces, consume once daily.

Massage Your Liver

Liver Qi Massage

Sit upright in a chair.
Breathe slowly and deeply. Relax your mind and visualize your body melting into the ground on each exhale. Repeat until your whole body feels relaxed.
Place one palm on the lower part of your right rib cage, toward the right side of your body. This is where your liver is located. Place your other hand on the top of your hand on your rib cage.
Focus your mind on your liver, and visualize massaging it while moving your hands in 12 circular rotations clockwise to the left. Then do 12 circular rotations counterclockwise on the lower part of your right rib cage.
As you circle clockwise and counterclockwise, focus your mind's intention on your liver, visualizing the energy of the liver circulating and flowing along with the movement of your hands, as if your hands were magnets.
After circling, place your hands back to the starting position over your liver. Concentrate on your liver and try to visualize it in your mind's eye.
As you inhale through your nose, visualize the breath entering and energizing your liver like a white mist, while lifting your hands one or two inches away from your body.
Exhale through your nose while lightly pressing your right rib cage with your hands. Imagine your liver emitting a glowing green energy like a vibrant green light as you press.
Inhale and lift your hands about an inch or two away from your liver as you visualize white energy flowing into your liver.
Exhale and feel your liver glowing with bright green light as you press your hands on your right rib cage below your chest.
Repeat for 18 to 36 breath cycles.
Close this exercise by visualizing the energy in your liver melting down into your belly to fill your whole abdomen on your final exhale.

The Sweet Breath

2010-12-13T07:55:00.000-08:00

With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste. Breathing also effects our state of mind, making us excited or calm, tense or relaxed. It can make our thinking confused or clear. In the yogic tradition, air is the primary source of prana, or life force.

Benefits

Calms the mind
Soothes anxiety and stress
Balances left and right hemispheres
Promotes clear thinking

Lets Get Started!

Sit comfortably on the floor or lie down. If you lie down, be sure to maintain the natural curvature of the spine by keeping your cervical and lumbar vertebrae slightly off the floor. You should have enough room to slip your fingers between the floor and your lower back and the floor and your neck. If your lower back is uncomfortable, place a rolled up towel under your knees.

Close your eyes and bring your right hand to your face. With your right thumb, close the right nostril and gently inhale through the left nostril for a count of 4 seconds (don't force the inhale).

At the top of the inhale, use your right ring finger to close your left nostril while removing your thumb from your right nostril. Exhale the breath slowly through the right nostril for 8 seconds.

Then, inhale through the open right nostril for 4 seconds. Close the right nostril with your right thumb, lift your ring finger to open your left nostril and exhale through the left nostril for 8 seconds. This completes one round of nadi sodhana breathing.

Start with 10 rounds of the breathing and see if you can work your way up to 5 or 10 minutes!

Chakra Color Bath Meditation

2010-12-07T08:43:00.000-08:00

A Brief Description of the Chakras

Chakra Color Bath Meditation

Done daily, this meditation will help you get in touch with your energy centers and clear blockages, as well as find balance in your body and in your life.

Cross Crawl For A Quick Energy Boost!

2010-12-03T17:12:00.000-08:00

The cross crawl facilitates the crossover of energy between the brain's right and left hemispheres, making you feel more vital, think more clearly, and move with better coordination. This move is as simple as marching in place, but highly effective. Give it a try next time you need an energy boost!

While standing, lift your right arm and left leg simultaneously.
As you let them down, raise your left arm and right leg.
Repeat, this time exaggerating the lift of your leg and the swing of your arm across the midline to the opposite side of your body.
Continue this exaggerated march for at least one minute, breathing deeply in through your nose and out through your mouth.

Juicy Recipes to Help Heal Colds & Flu

2010-11-30T08:44:00.000-08:00

Colds and flu are two of the most common disease conditions, with colds affecting an estimated 50 percent of all Americans each year, while flu affects 5-20 percent of the population with 200,000 people hospitalized and about 36,000 annual deaths, according to the CDC. Both conditions have similar symptoms, but typically symptoms of the flu are more severe and last longer. Common symptoms of both cold and flu include aches, coughing, fatigue, headache, runny nose, sinus congestion, sneezing, and sore throat. In cases of the flu, fever can also occur, as can diarrhea and vomiting.

Unlike conventional physicians, naturopathic physicians and other holistic health care professionals do not seek to suppress common cold and flu symptoms because they recognize that symptoms such as coughing and sneezing are actually attempts by the body to eliminate the viruses that are responsible for both conditions. When such viruses attack the body, the body's immune system responds by trapping and engulfing viruses with mucus that it then expels in the form of phlegm. Fever is another immune response that the body uses to neutralize and eliminate infectious microorganisms. Therefore, naturopaths typically allow fevers to run their course, unless the body temperature exceeds 104 degrees Fahrenheit.

All of the body's healing mechanisms that come into play during times of colds and flu can be greatly assisted by drinking two or more glasses of fresh-squeezed juices each day. Excellent juice choices include the following:

Juice #1

3 medium lemons
1 medium orange
2 ounces pineapple
1/4 cup black currents

Add ingredients one at a time through your juicer and enjoy immediately. Makes 8 oz., consume once to twice daily.

Juice #2

3 medium carrots
1/2 medium beet
1 medium tomatoe
1/2 medium green pepper

Add ingredients one at a time through your juicer and enjoy immediately. Makes 8 oz., consume once daily.

Juice #3

4 medium carrots
2-3 celery stalks

Add ingredients one at a time through your juicer and enjoy immediately. Makes 12 oz., consume once to twice daily.

Juice #4

3 medium carrots
1/4 bunch spinach
1 medium beet
1/2 medium cucumber

Add ingredients one at a time through your juicer and enjoy immediately. Makes 14 oz., consume once daily.

Kundalini Frog Pose

2010-11-22T12:27:00.000-08:00

Kundalini Frog pose is fantastic for building lower body strength, and specially good for shaping the legs and thighs, but it is also indicated for working on the heart chakra and associated functions of that region. The health of the heart, respiration and overall circulation are all improved by practicing frog pose. Although some flexibility of the hamstrings helps to practice froggies, this exercise is primarily a strength move.

Kundalini Frog Pose

Squat on the floor on your toes, with your feet apart and your heels either touching or very close together.
Have your knees spread out and your arms inside your knees with your finger tips touching the floor. Your elbows are straight.
Look up, with eyes open or closed. Inhale. This is the starting position for frog pose.
Rise up now by straightening your legs. At the same time, bring your head toward your knees and keep your fingers touching the floor. Your heels should move down toward the floor. Straighten your legs as much as possible possible. Exhale. This is the ending position for frog pose. This completes 1 repitition.
Come back down to the starting position and repeat the cycle. Beginners can start with as many as you can, working your way up to 26 froggies. Intermediates can work up to 54 froggies, and advanced can work up to 108 froggies and beyond.

Practice Tips

Be careful with your knees. If you feel any strain, please approach this exercise with caution and underdo it rather than overdo it.
Take breaks in between if your legs are burning too much. Once they recover, continue on.
This yoga exercise will get your heart rate up, so be careful not to get dizzy. If you feel breathless, light headed or faint, stop or take a break.

Raw Cacao with Cordycepts and Maca

2010-11-17T13:38:00.000-08:00

I recently discovered the Chocolatl line of amazing raw cacao products and am particularly addicted to the treats made with cordycepts and maca. I never pass up an opportunity to indulge my sweet tooth and with health benefits like these, you shouldn't either!

Cacao (Raw Chocolate)

The seed of the fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet. It's the number one source of magnesium, iron, chromium, and is also extremely high in PEA, theobromine (cardiovascular support), and anandamine ("bliss chemical"). Raw chocolate balances brain chemistry, builds strong bones, is a natural aphrodisiac, elevates your mood ... oh, and tastes amazing!

Maca

A staple in the Peruvian Andes for thousands of years, this adaptogenic Superfood increases energy, endurance, strength and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, and 7 essential amino acids. As a root crop, maca contains five times more protein than a potatoe and four times more fiber.

Cordycepts

Cordycepts are an extraordinary jing (the source and foundation of life) herb that help improve the kidneys and adrenals, strengthening the respiratory system, increasing energy levels and boosting stamina. Once reserved for the Chinese nobility, this forbidden secret is now available to all!

I find Chocolatl at Whole Foods and you can also order online http://chocolatl.org/products/ (except during the hot summer months when the company doesn't ship).

Creamy Brown Rice Pudding

2010-11-15T15:41:00.000-08:00

Brown rice has all bran layers intact and so it still contains all of it's naturally present nutrients. These layers of bran protect the grain and help maintain its fatty acids. Brown rice contains the highest amount of B vitamins of all grains; additionally, it contains iron, vitamin E, amino acids and linoleic acid. Brown rice is high in fiber, extremely low in sodium, and is composed of 80% carbohydrates. Because brown rice is a whole food, it takes longer to digest than white rice, providing the body with sustained energy throughout the day.

Phytic Acid

Phytic acid is a naturally occurring organic acid in the outer layer of bran. All grains contain phytic acid to some degree, but brown rice contains a relatively high level. When brown rice with untreated phytic acid enters the intestines, the phytic acid mixes with calcium, magnesium, copper, iron and zinc. The chemical reaction that takes place prohibits those minerals from being absorbed and utilized by the body. Some sources say that eating grains with untreated phytic acid will cause the body to lose bone mass and will eventually lead to overall mineral deficiency. Soaking brown rice and other grains will eliminate the consequences of phytic acid by producing beneficial enzymes and raisin the amount of nutrients present in brown rice.

Soaking Brown Rice

Measure out 1 cup of organic brown rice and pour into a jar or other container (preferably with a lid)
Add 2 cups of filtered water
Let rice soak for 8 hours or overnight (you do not need to refrigerate) The rice will soak up much of the water.
Drain the rice into a collander and rinse with water.

Basic Brown Rice (yields 3 cups)

Prep Time: 5 minutes

Cook Time: 45-60 minutes

Ingredients:

1 cup brown rice which has been soaked using method above
2 cups of water or broth
seasonings to taste

Directions:

Place rice, water or broth and any seasonings in a pot with a tight fitting lid.
Bring to a boil, reduce heat.
Cover and let simmer for 50 minutes. If you are not experienced with cooking rice, you may want to check the rice 10 minutes before the anticipated finish time so you don't burn the rice (if you do burn it, it's ok, just try again!).
Remove from heat and let stand 10 minutes.
Fluff with a fork and serve.

Creamy Rice Pudding

Prep Time: 5 minutes
Cooking Time: 10-20 minutes
Serves 4

Ingredients:

1 cup amasake (creamy sweetener found in refrigerated section of health food store)
1/2 cup water or apple juice
2 cups cooked (leftover) rice
3 tbs chopped raisens
3 tbs sunflower seeds or chopped nuts
1 tsp cinnamon or grated lemon peel
1 tsp vanilla

Directions:

Combine all ingredients
Heat and simmer for 10-20 minutes; the longer you cook it, the softer it will get
Serve warm or cool

Transform Your Body. Feed Your Soul. Change Your Life!

2010-11-09T15:09:00.000-08:00

I am a huge fan of Ana Brett and Ravi Singh and have been enjoying their DVD's for several years now. Kundalini Yoga is the all-in-one inner/outer fitness system which can help you get everything covered, on every level, every day, in every way! In this inspiring DVD workout, Ana and Ravi take you to a new level of fitness and self-growth. Included are an in-depth yoga workout, as well as two profound sets and meditation to purify your past and liberate you from old habits and feelings which don't contribute to your fulfillment.

Kundalini Yoga Transformer - What To Expect

Note: If you are unfamiliar with "Breath of Fire" or "Long Deep Breathing", be sure to do the breath primer. The Matrix menu options let you customize your workouts so there are almost limitless options, but following is what you can basically expect by following the workout.

Tuning In: chanting "ong namo guru dev namo" (tuning in to your higher self)

Warm Ups: 10 minutes

Seated spinal grinds, spinal flexes, twisting with arms up and parallel, rag doll exercise (seated forward bend, bringing alternate legs into the thigh and leaning forward), followed by bending over one leg with Breath of Fire. You finish the warm ups by relaxing on your back for one minutes.

Transformer Part 1: 9 minutes 30 seconds

You begin by standing with feet hip width apart, toes facing out, heels raised. You maintain this posture while doing hand movements, then come seated for a spinal flex. Staying seated, you do arm movements while repeating the word "Har" (the creative infinity). You finish by lying on your back with your legs raised 6 inches off the floor while doing Long Deep Breathing.

Transformer Part 2: 8 minutes

Lying on your back with your ankles crossed, you raise and lower your legs. Then, still lying on your back, you sit up while keeping your legs on the floor (you only raise your upper body), then you sit up with your legs bent and arms behind you, and lift your hips up and down. Then you stay in the up position with Long Deep Breathing through an open mouth, then with Breath of Fire panting through an open mouth. Next you sit with your arms rounded overhead, thumbs thumbprint to thumbprint.

Born Free: 16 minutes 30 seconds

Seated, you circle your arms around the sides of your head, with hands in rigid claws. You are inhaling through puckered lips and exhaling through the nose. Then you do the previous exercise from the Transformer Part 2 ( arms rounded overhead). This is a deeply powerful exercise to work through, and transform anger.

Deep Relaxation: 4 minutes 22 seconds

So peaceful and healing!

Gobinay Chant: 5 minutes 50 seconds

This chant is truly beautiful to do. Sometimes we are tempted to skip the mantras, but I encourage you to give this a try - the sounds vibrate within our bodies, encouraging and welcoming transformation into our lives.

Closing Prayer: 1 minute 11 sec

The perfect closing to this healing and transforming workout. If you have time, move on to Purify Your Past, or save it for another time.

Purify Your Past: 9 minutes 50 seconds

Your hands are together in prayer pose with the heels of the hands at the naval. You move your hands up and down rapidly, then extending your arms straight out to your sides parallel to the floor, palms facing up, you begin the Breath of Fire. Then you tilt your head back and do Long Deep Breathing through an open mouth. You then bring your head back to it's normal position and continue on with Long Deep Breathing. You then sit quietly and meditate.

The words Ravi speaks throughout this set are truly powerful, allowing past habits, hurts, and feelings to rise to the surface to be liberated and healed. If you find yourself stuck in old habits and feelings which don't contribute to your fulfillment in life, you owe it to yourself to Purify Your Past and live the life you were meant to live!

Mama Ruth's Immuni-Tea

2010-11-08T12:15:00.000-08:00

Looking for ways to boost your immunity this cold and flu season? Try my Mama Ruth's ginger based cold cure. Drink a few cups and you'll be breathing easy in no time ... the ingredients in this immune boosting beverage act as a natural decongestant.

Mama Ruth's Immuni-Tea

2 inches ginger root, sliced thin or grated
1 lemon - cut in half
1 clove garlic, mashed
2 c water
2 tsp honey

Put all contents except honey into saucepan and bring to boil. Turn heat down and simmer for 20 minutes. Add honey and then serve. Thanks Mama Ruth!

Mulberry: Fruit As Medicine

2010-11-01T17:10:00.000-07:00

Long used in Traditional Chinese Medicine (TCM) for it's exceptional healing properties, I only recently discovered this yummy superfruit. One of the few fruits to be considered a protein source, mulberries have 3 grams of protein per ounce, along with iron, caclium, vitamin c, resveratrol, and fiber.

The dominant taste of the ripe fruit is sweet (though usually somewhat bland), but a richer flavor develops if the fruit is dried; it can then be used as a raisin substitute. In recent years, with considerable work on cultivating the mulberry plants under various conditions, mulberry fruit juice has been commercially produced as a health beverage, and it has become very popular in China, Japan, and Korea. I like the dried, white organic Mulberry produced by Navitas and sold in local health food stores or Whole Foods.

Fruit As Medicine:

Cancer Prevention: Mulberries are a good source of resveratrol, a potent phytonutrient also found in grapes that researchers believe can prevent cancer and aid in the fight of existing cancers.

Life Extension: Because of their resveratrol content, mulberries may be a tool in one's life extension arsenal, as resveratrol has shown in several studies to extend the life of mice.

Blood Tonic: In Traditional Chinese Medicine (TCM), mulberries are considered a blood tonic, meaning that they cleanse the blood and increase its production, strengthening the entire system.

Kidney Strengthener: In TCM, mulberries are believed to strengthen the kidneys.

Liver Cleanser: In TCM, mulberries are believed to be effective in cleansing the liver.

Better Hearing and Vision: In China, tea made with mulberry paste is believed to strengthen one's hearing and vision.

Constipation Cure: In Turkey, a treatment for constipation is to eat white mulberries on an empty stomach with a glass of water.

Anemia Treatment: Because they are quite high in iron, mulberries are a great food to use in the treatment of anemia.

Cold and Flu Treatment: In Turkey, mulberry molasses is used as a treatment for colds and flu. Their effectiveness in this way may be due to their high vitamin C content.

Premature Gray Hair Remedy: In several countries, mulberries are considered an effective remedy for prematurely gray hair.

Pilates: The Hundred

2010-10-27T11:42:00.000-07:00

"In ten sessions you will feel the difference, in twenty you will see the difference, and in thirty you'll have a whole new body." - Joseph H. Pilates

The Pilates method, originally developed by Joseph H. Pilates, is a wonderful mind-body exercise for anyone who wants to tone, streamline, and realign their body. The hundred is a classic Pilates mat exercise designed to begin circulating your blood to warm up the body in preparation for the full pilates routine. You will be asked to perform it during the beginning of almost any Pilates class you take. It builds core strength, stamina and coordination, as well as being a dynamic warm-up for the abdominals and lungs. It requires that you coordinate your breath with the movement, and be strong and graceful at the same time. It is challenging, but the hundred is an easy exercise to modify (make harder or easier).

Lie on your back with your knees bent in toward your chest. Deeply inhale, and as you exhale feel your chest and belly sinking into the mat beneath you.
Keep that feeling of a weight pressing your torso down into the mat as you bring your head up to look at your belly button (make sure you are folding forward from your upper torso and not your neck).
Lift forward until you feel the bottom of your shoulder blades pressing into the mat beneath you.
Stretch your arms out beside you, reaching from deep in the pit of your arm (as if you were trying to touch the wall across the room with your finger tips).
Begin pumping your arms straight up and down (as if you were slapping water). Keep your arms straight and pumping just above the mat.
Inhale for five counts and exhale for five counts, reaching forward as you breathe.
Maintain this position, pumping your arms and breathing, for as close to one hundred counts as you can manage.

Modifications and Progressions

You can place a small pillow or rolled towel under your head to support your neck if it is too difficult to hold lifted. Begin with thirty breaths and gradually increase to one hundred. As you progress, allow the exhalations to get longer and longer in order to improve cardiovascular capacity. Begin to straighten your legs to the ceiling at a ninety-degree angle as you continue pumping your arms.

Keep Safe

If your neck hurts, put it down! Do not push to the point of strain.

Recommendations

If you live in the San Francisco Bay Area, I highly recommend taking a class at Dharmaspace Pilates Center http://www.dharmaspace.com/dharmaspace_homepage.html. For those of you that like to exercise in the privacy of your own home (my personal preference!), I really like the book "The Pilates Body" by Brooke Siler. Brooke is the owner of re:ab, a renowned studio for pilates training in Manhattan. I've been using my own dog-eared copy of her book for the past 10 years, but she also came out with a DVD called Element: Pilates Weight Loss for Beginners that I definitely recommend. You can order your own copies by clicking on the Amazon link on this blog.

Qigong Meditation to Calm the Heart

2010-10-25T11:14:00.000-07:00

The traditional Buddhist greeting involves placing your hands in prayer position and then bowing to the person whom you are greeting, who then repeats the same gestures. Interestingly, the acupuncture meridian for the heart runs down the arms into the palms. When you place your palms together, you are sealing energy into your heart and heart meridian. In qigong practice, this posture is used to calm the heart, which also means to calm the emotions. It is a simple meditation to take you out of your environment and into your own body and mind.

Sit upright in a chair.
Place your palms together in prayer position in front of your chest.
Breathe slowly and deeply into your belly.
Place your attention on your chest and upper back as you breathe.
Feel your chest and back relax with each inhale and exhale.
Feel waves of calm spread from your chest and upper back to the rest of your body.
Continue focusing on the calm spreading throughout your body for as long as you wish.

You can practice this exercise for ten minutes, or you may do it for only three minutes. Either way, you are sealing off your heart so that it can relax into the present moment, free from any distractions. When your heart is relaxed, you have a better grasp on your emotions and your mood, and are more open to the love around you.

10 Steps for Dealing with Sugar Addiction

2010-10-21T15:45:00.000-07:00

What is the most common addiction in our society today? You may be surprised to learn that it is sugar addiction. The average American consumes 32 teaspoons of sugar a day. Not only is it addictive, but this very common everyday product is responsible for many health problems we find in our society.

Refined white sugar is stripped of any nutritional value and is an empty calorie food; In addition to that, in order to be metabolized in the body it has to draw from your vitamin and mineral reserves and therefore is responsible for depleting mineral and vitamin levels, which in itself creates numerous health problems. Sugar has many destructive effects on the human body, including but not limited to, damaging, altering and disrupting proper function of the nervous system, endocrine system, metabolic system, cardiovascular system, gastrointestinal system and immune system as well as primary organs like the liver, kidneys, colon and pancreas.

Sugar addiction develops in several different ways. Partly it is due to the fact that sugar effects the area in the brain called the reward pathway in the same manner as drugs and alcohol, it over stimulates the neurotransmitters until they no longer function properly, tolerance develops and the mind becomes dependent on sugar to function. Additionally, because sugar is void of any nutritional value, the body never gets the essential nutrients it needs from it, and therefore it keeps craving more.

Are you looking for ways to cut back on your own sugar intake? Try the following suggestions from Get the Sugar Out: 501 Simple ways to Cut the Sugar Out of Any Diet, by Ann Louise Gittleman.

Reduce of eliminate caffeine. The ups and downs of caffeine include dehydration and other blood sugar swings, causing sugar cravings to be more frequent.
Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America's number one source of added sugar.
Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you'll crave sugar.
Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.
Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!
Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy - in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.
Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out.
Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.
Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
Slow down and find sweetness in non-food ways! Your body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!