Sprouting and Favorite Sprouted Travel Staples

By Lisa Shelton, CHC, RYT200, CPT

July 23, 2018

  

 

I sprout my own quinoa and lentils prior to cooking, and I sprout my own seeds, then dehydrate and store to toss into smoothies.  Why do I sprout, because, grains, seeds, nuts, and legumes have a protective coating that is high in phytic acid, actually all plants do to some degree, and sprouting helps to predigest and reduce the amount of phytic acid.  Sprouting also enhances enzymes and makes nutrients more bioavailable to the body.  If you want to take it a step further, try fermenting.  The fermenting process makes minerals and nutrients more absorbable and bioavailable to your body.  Sprouting and fermenting was standard practice before the industrial revolution.  When I travel it is nice to find pre-spouted options in the market.  My favorite sprouted travel staples are True Roots sprouted quinoa and sprouted lentils, and Go Raw sprouted pumpkin seeds, sprouted sunflower seeds, and sprouted watermelon seeds.

  

Phytic acid is not digestible and reduces the digestibility of the grain, seed, nut, or legume being consumed.  Quinoa in particular is very high in phytic acid and for many can cause an upset stomach if not properly prepared with soaking and sprouting prior to cooking.  Furthermore, phytic acid is a nutrient inhibitor or an anti-nutrient.  An anti-nutrient binds minerals in the digestive tract, in other words it robs your body of of nutrients in order to process, and it can leave you with reduced iron absorption. 

 

On the other hand, phytic acid may bind to heavy metals and help to clean up the body.  So depending on the bodies state of internal ecosystem, if minerals are depleted (ie. iron deficiency), or if digestion is less than adequate, then less phytic acid and sprouting may be most beneficial.  This may be the case for many people today.  However, if digestion is strong and mineral deficiencies are not of concern, then higher levels of phytic acid may have protective elements against cancer and tumor growth and cardiovascular disease in reducing hardening of the arteries.  The bottom line is everyone is unique and individual, know your body and find out what works best for you.

 

How do you sprout and ferment your grains, seeds, nuts, and legumes?  I like to soak for 6-12 hours in a jar covered with a screen or a cloth and rubber band.  Add a touch of raw apple cider vinegar, whey or lemon juice to get the ferment effect.  Rinse well, then sprout by turning the jar upside down over a pie cooling slatted frame and plate to catch the drip, or simply tilt over a plate by placing a utensil beneath the upside down jar with the idea that the jar can breath from beneath.  Sprout for an additional 6-12 hours.  Feel free to rinse more often throughout the process if you are able to.  Rinse a final time then cook your grains (ie. rice, oats) or grain-like seeds (ie. quinoa, amaranth, millet), and legumes, or dehydrate your seeds and nuts for storage.  An exception to this is buckwheat, you will not want to soak buckwheat for more than one hour or it will turn to mush.  Find a rhythm, prepare one grain or seed-like grain enough to enjoy for several days, then prepare a different grain or seed-like grain for the next batch, thus rotating what is in your diet for benefits of variety.

Artificial Food Colorings Effect Children’s Behavior in the General Population, and Especially Those With ADHD and ASD.

By Lisa Shelton-Rohde, CHC, RYT200, CPT
November 8, 2017

  

Artificial food colorings (AFC’s) effect children’s behavior.  While children with attention deficit hyperactivity disorders (ADHD) and children with autism spectrum disorder (ASD) may be particularly effected by food additives and AFC’s, studies find AFC’s effect the behaviors of children in the general public and not limited to children with ADHD or ASD.  A randomized double-blinded, placebo-controlled trial finds “artificial colors or a sodium benzoate preservative  (or both) in the diet result in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population” (McCann, D. et all, 2007, p1). 

Three breaking ground consecutive studies in 2004 and 2007 examined the effects of artificial food colorings (AFC’s) and hyperactivity in preschool and 8 to 9 year olds, “the results of all 3 studies showed a small significant effect for all children, not just those meeting criterion A of DSM-IV ADHD [20].  This suggests that food AFCs are more of a public health problem than an ADHD problem (Arnold, L.E. et al, 2012, p602).  These results led the United Kingdom government to insist AFC’s be removed from foods or a waning label to be used: “[this AFC] may have an adverse effect on activity and attention in children” (Arnold, L.E. et al, 2012, p602).  The US continues to allow the use of AFC’s without warning. 

Furthermore the cumulative effect of multiple food additives, AFC’s as well as flavor enhancers including but not limited to brilliant blue, quinoline yellow, aspartame, and MSG “present evidence that specific combinations of common food additives show synergistic effects” with toxic insults from common snacks or drinks ingested by children” (Lau, K., McLean, et al, 2005, p178). 

All that said while the general population of children is behaviorally affected by AFC’s and food additives, children with ADHD already experiencing hyperactivity will experience increased behavior challenges.  Furthermore, since hyperactivity is a common symptom of autistic disorders, this explains why parents of children with ASD who follow diets such as the Feingold Diet free of AFC’s, flavors, certain preservatives and foods containing natural salicylates, find much relief from such dietary eliminations.    According to Dr. Benjamin Feingold  he claims “60 to 70% of the children he treated improved” (Arnold, L. E. 2012, p601). 

Many diets are recommended for children with autism spectrum disorders including the Gluten Free Casein Free Diet, the Feingold Diet, The Body Ecology Diet, the Specific Carbohydrate Diet (Kobliner, V. 2012), and more.  One common thread is avoiding unnatural substances like AFC’s and other artificial additives while sticking to natural whole foods and a nutrient dense diet.


Resources:

Arnold, L. E., Lofthouse, N., Hurt, E. (2012). Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherpaeutics. 9:599-609. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441937/

Kobliner, V. (11, October 2012). Dietary Options [Webinar]. Autism Research Institute. Retrieved from https://www.autism.com/treating_diets

Lau, K.., McLean, WG, Williams, D.P, Howard, C.V., 2005. Synergistic interactions between commonly used food additives in a developmental neurotoxicity test. Toxicological Sciences. 90(1) p178-187. Retrieved from https://academic.oup.com/toxsci/article/90/1/178/1692258/Synergistic-Interactions-between-Commonly-Used

McCann, D., Barrett, A., Cooper A., et al (2007). Food additives and hyperactivity behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. The Lancet. Vol370.No9599. p1560-1567.  Retrieved From: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(07)61306-3/fulltext , Also Retrieved From: https://cspinet.org/sites/default/files/attachment/mccann.pdf

This paper examines the impact of women's health in relation to stress factors and everyday life.  More often than not, at the core or root of women’s health concerns are elevated levels of stress often associated with our modern world (Welch, C. 2011).  Stress may be derived from emotional or physical confrontations in the home, community or work setting, or it may be simply the constant ringing of the phone or emails in our fast paced world.  When the body perceives stress, a fight-or-flight response kicks in and with it a surge of cortisol, a hormone, is released as part of a self defense mechanism.  Too much chronic stress induced cortisol can create a dangerous downward spiral of health effects.

What are hormones?  “Hormones are the chemical messengers of the endocrine system… and their receptors regulate a great many basic processes, including metabolism, appetite, sleep/wake cycles, reproduction, and stress management” (Rappolt-Schlichtmann, G, et al, 2010, p157).  Furthermore, hormones  control, energy production and storage, water and salt metabolism, and growth.  Hormones have the ability to turn on or off genetic genes at the molecular level, while they also help to protect cells and steer immune functions (Kaman, B. 1995).  Glands including the adrenals, hypothalamus, pancreas, parathyroid, pituitary, pineal, ovaries (in women) and testes (in men) are responsible for the manufacture of hormones through the utilization of amino acids, proteins, peptides and cholesterol (Kaman, B. 1995).  This picture paints the importance of hormonal balance and healthy well-being.

Through the lenses of women across recent generations, it becomes clear that our grandmothers and great grandmothers did not suffer from PMS, menopause, osteoporosis, or breast cancer all of which are plaguing women today so commonly as to be expected or thought normal, however, healthy women do not suffer these consequences (Kaman, B. 1995).  A lot has changed in recent times including the quality of air we breath, the water we drink, and food we eat, the pesticides we are exposed to, not to mention the pharmaceuticals we consume.  Furthermore, we are bombarded today with a typical indoor work environment, artificial lighting and host of stressors and complaints that come with work force demands typical of todays 40 or more hours work time each week in the United States.  A recent study in Sweden follows 68 nurses working only 6 hours a day.  Compared to the control group, the nurses with reduced work demand hours were less likely to take time off, they took half as much sick time, they were 20% happier, and they were 64% more productive on the job (Greenfield, R. 2016).  The bottom line is that women today are struggling to be healthy, to balance their hormones, and at the root of all of this begs for stress reduction.

Let’s take a closer look at women's hormonal functions (note women and men have the same hormones but in differing quantities).  Progesterone, manufactured primarily in the ovaries and also from the adrenal glands, and during pregnancy the placenta, is the platform for the creation of all other steroid hormones and includes sex hormones and corticosteroids (Kamen, B. 1995).  Progesterone is most known for its preparations in fertility and early pregnancy.  Beginning with ovulation around the 14th day of the menstrual cycle progesterone increases through the luteal phases and if an egg is not fertilized, progesterone will drop off and a new menstrual cycle will begin.   Progesterone is known to enhance mood and is particularly evident during during elevated levels of progesterone in pregnancy, thus if an egg is not fertilized, progesterone will drop and low levels are associated with PMS mood swings (Kaman, B. 1995).  Estrogen can be produced by any cell in the body and by the adrenal glands and its main role is to build and nourish the body (Welch, C. 2011).  Estrogen helps to regulate the menstrual cycle, controls growth of the uterine lining, plays a big part in the constant dynamic change and regrowth in our bones, and estrogen manages the brains neurotransmitters and serves as an antidepressant (Kaman, B. 1993).

When considering women’s sex hormones, ratio is important and progesterone assumes the role of balancing estrogen.  Estrogen dominance during the luteal phase, or the second half of the cycle is problematic.  Even if estrogen levels are too high, as long as there is enough progesterone during the luteal phase, the required ratio will be maintained and excess estrogen will be displaced by progesterone.  On the other hand, if estrogen levels are low in the luteal phase, as they should be, and if progesterone levels are also low, estrogen will problematically dominate (Kaman, B. 1995) resulting in increased PMS, and change of quality or quantity of menstrual cycle, including potentially heavy (Kaman, B. 1995) or dangerous menorrhagia hemorrhaging.  Therefore correct ratio of progesterone to estrogen is imperative to maintain a healthy cycle.

What causes estrogen dominance?  Or perhaps we should consider what causes progesterone deficiency?  The answer lies in stress and the production of cortisol.  Adrenaline and cortisol, produced in the adrenal gland, provides the body with the very important survival ability to fight-or-flight in response to stress.  Adrenaline provides a short term stress response while cortisol remains active longer.  When we have chronically high levels of cortisol from constant stress in our lives, the effects of an adrenaline surge can last longer too (Welch, C. 2011).  With chronic stress our adrenal glands become fatigued and unable to perform their important work.

Recall that I mentioned progesterone is the platform for the creation of all other steroid hormones.  In fact progesterone can be used to manufacture sex hormones like estrogen as well as stress hormones like cortisol.  A problem arrises when we have “stress hormones like cortisol coursing though our bodies on a regular basis.  The crunch comes when we don’t have enough of these hormones available to satisfy the hug demand for them… One way to get more is to sacrifice some of our sex hormones by transforming them into stress hormones… progesterone can become cortisol” (Welch, C. 2011, p25).  When you are experiencing chronic stress resulting in adrenal fatigue, your body cannot produce enough stress easing hormones and therefore it turns to sex hormones and converts progesterone to cortisol (Kamen, B. 1995).  Thus the vicious cycle of low progesterone and upset menstrual cycles begins.  Interestingly, a study investigating “the effect of stress on estradiol, progesterone, and cortisol levels in women during the follicular phases of the menstrual cycle… found that physical stress (the cold pressor test) had no effect on estradiol levels, but increased progesterone and cortisol… One interpretation of these finding is that higher progesterone (P) levels during certain phases of the menstrual cycle leads to greater free cortisol levels in response to stress” (Herrera A. Y. et al, 2016, p96).  That is, higher levels of progesterone allows the body to produce increasing amounts of cortisol during stress. 

If reducing stress and cortisol presence is not enough to balance women’s progesterone levels and the progesterone estrogen ratio, women are commonly assigned hormone replacement therapy.  It is found that synthetic progestins decrease the bodies ability to manufacture natural progesterone and so the condition of low progesterone is actually worsened (Kamen, B. 1995), alternatively it is recommended that one uses transdermal natural progesterone cream (Kamen, B. 1995), as hormones are often not absorbed well through the digestive tract.  Furthermore, studies indicate that estrogen replacement therapy with or without synthetic progestogens, or synthetic progestogens alone come with side effects and increase ones risk of breast cancer, while a safer option eliminating the risks of side effects is transdermal use of natural progesterone” (Kamen, B. 1995, pp. 206-207).  In fact, natural progesterone cream has many protective and balancing benefits including decreased risk of fibrocycts, efficient energy metabolism, thyroid stimulation, antidepressant, libido, blood sugar balancing, cancer prevention among other things (Kamen, B. 1995).  Furthermore, “vitax is the single most important western herb for regulating the period and reducing menopausal distress.  Vitex stimulates the pituitary and helps the body produce progesterones.  This herb has a balancing effect on estrogens while favoring progesterone” (Kamen, B. 1995, p 234).  Not all medical doctors are well educated on natural progesterone and herbal options.  It is important that women seek knowledge of options and share information about alternatives with their medical practitioners.  While hormone replacement therapy may be necessary for some women, natural approaches may satisfy others and serve as a safer starting place.

Let’s revisit the idea of estrogen dominance.  It is possible to have too high estrogen, and unless there is enough progesterone to balance this ratio, risks associated with estrogen dominance will prevail.  In other words, one could have increased levels of estrogen and normal or low levels of progesterone and therefore estrogen dominance.   One such cause of high estrogen is hypothyroid.  Having low thyroid hormone means that progesterone is not managing estrogen well and therefore it is possible to have a higher level of estrogen throughout the body (Kamen, B. 1995).  Note the thyroid and adrenal glands work closely together to keep your body functioning.  Low thyroid is often experienced as fatigue similar to adrenal fatigue.  In this case it is recommended that one look at thyroid hormone levels as well as pituitary hormone levels to determine if one has hypothyroid (Kamen, B. 1995).  Another common thread today is MTHFR a genetic defect which renders one inefficient in detoxification processes, environmentally sensitive, and therefore, it is not uncommon for women with MTHFR to end up with high levels of estrogen (Ledowsky, C. 2016, and Camahan, J. 2013).  In the case of MTHFR, careful supplementation and cleansing may be in order.  Recall that estrogen favors growth, “‘the hormone of life.’  This conveys an idea of the power of estrogen but also its danger in the context of cancer’.  There is no question that excessive estrogen may increase the risk of endometrial cancer… We must understand that estrogens don’t initiate cancer; they can, however, promote it” (Kamen, B. 1995, pp. 98-99).  Therefore, estrogen at levels too high increases ones risk of estrogen sensitive cancers.

Stress hormones have far reaching negative effects beyond disrupting women’s delicate balance of sex hormones. Cortisol plays important roles beyond fight-or-flight survival response.  Cortisol manages the metabolism, blood sugar balancing, and ideal weight, (Welch, C. 2011).  Chronic high and low blood sugar caused by an imbalance in cortisol levels can lead to hypothyroid  (Kresser, C. 2010).  As previously mentioned hypothyroid can lead to estrogen levels being too high, risk of estrogen sensitive cancers, and so on.  High levels of cortisol can cause cardiovascular disease and is specifically a predictor of clogged  heart vessels (Cutler, W. B. 2009).  As though these concerns are not enough, chronic increased cortisol levels is known to cause memory impairment and shrinking of the brain, according to Sonia Lupien, PhD a specialist in aging and Alzheimer’s disease research (Cutler, W. B. 2009).  “In addition to clinical evidence, there is experimental evidence that high levels of cortisol alter memory function.  Patient populations with chronically elevated levels of cortisol, such as Cushing’s syndrome, major depression, and schizophrenia, as well as asthmatic patients treated with the glucocorticoid prednisone are characterized by impaired memory function (Starkman et al. 2992; Marui et al. 1993; Keenan et al. 1995; Sheline et al. 1999; Saposky 2000; Rasmusson et al 2001)” (Payne J. D., Nadel, L. 2017, p657).  Furthermore, high levels of cortisol negatively effect the bodies immune response and infection fighting capabilities, not to mention bone density and osteoporosis, (Welch, C. 2011).  In fact a discussion of bone density and osteoporosis and its relation to steroid hormones is worthy of an entire research report of its own magnitude.  “Sadly, another source of stress hormones, if a women is pregnant, is from her developing child.  Studies have shown that an unborn baby’s adrenal glands may enlarge substantially in utero to supply its mother with the stress hormones that her body is demanding…. if a child is born with already overtaxed adrenal glands… she may have a naturally lower tolerance for stress and be especially prone to a hypersensitive nervous system” (Welch, C. 2011, p25).  Clearly becoming stress resistant is imperative if we are to allow for our body to maintain a balanced hormonal system necessary for a healthy body function, and furthermore, to protect of an unborn child from the ill effects of chronic stress. 

Adequate and quality sleep is a must.  Too little sleep creates fatigue, and if left unchecked for too long our adrenal glands will wear out and be unable to produce enough steroid hormones (Welch, C. 2011).   Proper nutrition is imperative.  Green leafy vegetables are the best source of calcium and collagen for building strong and flexible bones (Kamen, B. 1995).  Healthy fats including extra virgin olive oil, cold pressed coconut oil, avocado, hemp and flax seeds are also an important part of a healthy diet and provide building blocks for manufacturing hormones.  Fermented vegetables are by far a super food, an immune supporter, known to fight cancer (Thomas, J. P. 2017), and a digestive aid and an amazing source of manufactured vitamins and minerals.  Fermented dairy is lower lactose and more tolerated by a large part of the population.  Avoidance of sugar, soda, coffee, (Kamen, B. 1995) as well as pesticide laden foods, is ideal as these are pro inflammatory foods, and inflammation is at the root of most disease (Appleton, N. 2005).  Furthermore, fruit should be eaten fresh and whole as nature intended, whereas fruit juice has too high of a sugar content (Kamen, B. 1995).  Animal protein should be eaten in moderation, it is among the most difficult food to digest.  Too much protein in general demands calcium be drafted from the bones leading to decreased bone mineral density (Kamen, B. 1995), and it is not oncoming for a western diet to over consume protein.  Certainly the topic of nutrition and its relation to steroid hormones is worthy of an entire book as well.  Additionally, outdoor sunshine exposure is very important for vitamin D synthesis, and combined with exercise and weight-bearing activities, the bone building process is supported (Kamen, B. 1995).  Finally, mindfulness-based stress reduction (MBSR) developed by Dr. John Kabat-Zinn, focusing on being in the present moment,  with a nonjudgemental and accepting attitude (Cutler, W. B. 2009), is a recommended life approach to optimize stress resiliency.

In conclusion, understanding women’s sex hormones and the vicious cycle of stress hormones is a topic as vast and deep as they come.  My findings in this article represent only the tip of an ice berg and yet are very revealing to the importance of stress reduction and the need for proper body care.  Further discussion of MTHFR and other genetic changes, bone health, and nutrition, are certainly worthy of further investigation in understanding the complexities of women's health.  The bottom line is stress reduction, adequate and quality sleep, proper nutrition, exercise, and positive life approach through mindfulness will aid in optimizing our healthy balance.





References


Appleton, Nancy (2005). Stopping inflammation.  Garden City Park, NY. Square One Publishers


Camahan, J. (2013, May 12). MTHFR gene mutation… what’s the big deal about methylation? Retrieved

from http://doccarnahan.blogspot.com/2013/05/mthfr-gene-mutation-whats-big-deal.html


Cutler, W. B. (2009). Hormones and your health. Hoboken, NJ. John Wiley & Sons


Greenfield, R. (2016, June 6). The six-hour work day increases productivity. so will Britain and America

adopt one? Retrieved from http://www.independent.co.uk/news/business/the-six-hour-work-day-

increases-productivity-so-will-britain-and-america-adopt-one-sweden-a7066961.html


Herrera, A. Y., Nielsen, S. E., Mather M. (2016). Stress-induced increases in progesterone and cortisol in

naturally cycling women. Neurobiology of Stress. Volume 3. pp. 96-104


Kaman, B. (1995). Hormone replacement therapy, yes or no. Novato, CA. Nutrition Encounter


Kresser, C. (2010, August 2).  5 ways that stress causes hyperthyroid symptoms. Retrieved from

https://chriskresser.com/5-ways-that-stress-causes-hypothyroid-symptoms/


Ledowsky, C. (2016, September 20). HER-stamine? the link between histamine and estrogen. Retrieved

from https://www.mthfrsupport.com.au/her-stamine-the-link-between-histamine-and-estrogen/


Payne, J. D., Nadel, L. (2017, May 30). Sleep, dreams, and memory consolidation: the role of the stress

hormone cortisol. Cold Springs Harbor Laboratory Press. Volume 11. pp. 671-678.


Rappolt-Schlichtmann, G. and Watamura, S. E. (2010). Inter - and transdisciplinary work: connecting

research on hormones with problems of educational practice. Mind, Brain, and Education.Volume

4-4. pp. 156-157


Thomas, J. P. (2017). Sauerkraut: anti-cancer fermented food that restores gut flora. Retrieved from

https://healthimpactnews.com/2014/sauerkraut-anti-cancer-fermented-food-that-restores-gut-

flora/


Welch, C. (2011). Balance your hormones, balance your life. Cambridge, MA. Da Cap Press

Surrounding ones life with positive relationships, relationships inspired with optimism, and hope, welcomes the good life.  “Life’s truly joyful and meaningful moments are spent in the company of others… Our bonds with others are ‘the best antidote to the downs of life and the single most reliable up,’ he [Seligman] says.  ‘And research literature shows that loneliness is one of the huge factors in anxiety and depression.  Human beings are built for relationships’” (Hooper, J. 2001, p100).  Mindfulness and clear communication may be necessary tools to ensure rewarding relationships, and enhance an overall sense of wellbeing.   When blessed with a good challenge of parenting a strong willed child, a mindful approach to a positive parenting relationship may especially be imperative.

Negative relationships may render one feeling unheard, alienated, and isolated, thus experiencing stress capable of impacting ones very health.  A study among China women found that that stressors from work or the family home were positively associated in incidence of asthma, and when work and family stressors were combined asthma occurrence was further correlated (Loerbroks, A., et al, 2017).  Another China study of older populations experiencing mobility impairment, and therefore fewer social engagements, found they were more likely to report lower life satisfaction (Li L., Loo B. P., & Y, 2017).  Additionally, a study of women in China and Hong Kong positively correlated support from work supervisors and family support with increased life satisfaction (Drummond, S., et al, 2017). Though, this study did not show the same life satisfaction trend with Australia and New Zealand women, directing the need to continue studying gender and cultural differences (Drummond, S. et al, 2017).  Further highlighting the importance of positive social relationships is a study that focuses on women and their sense of social safeness.  Findings showed that women with positive relationships and higher levels of social safeness were positively correlated with increased self respect and attitude towards ones body resulting in lower occurrences of eating disorder behaviors (Pinto, C., et al, 2017).  These studies and many more demonstrate the importance of surrounding ones life with positive relationships resulting in a greater sense of well-being and health.

More specifically, dysfunctional romantic relationship studies document correlation with psychological and physiological health problems, whereas positive relationships or romantic competence (RC), displayed greater satisfaction, security, respect, good communication, and a positive or optimistic outlook towards another person, all associated with fewer negative symptoms (Davila, J., et al, 2017). 

“Davila et al. (2009) originally described RC as having three components: (a) the ability to think about relationships with a consideration of mutuality, in a thoughtful, insightful way, that shows learning from experience, and consequential thinking; (b) the ability to make decisions and engage in behaviors that maintain care and respect of self and others and can be successfully dealt with emotionally; and (c) the ability to regulate emotions and the self in response to relationship experiences.” (Davila, J., et al, 2017, p163). 

Greater RC is associated with emotional regulation, specifically healthier decision making, and less occurrence of depression and anxiety for both genders (Davila, J., et al, 2017).  Davila, J., et al (2017) further stresses the importance of promoting healthy positive relationships beginning at a young age to prevent physical and mental problems and encourage a healthy life.

Nearly a million students are identified to receive special education services, and the majority are diagnosed with attention deficit hyperactivity disorder (ADHD) (Henley, M., 2010).  Parenting special needs children, strong willed, or challenging children can be emotionally draining to the parent, is associated with increased parental anxiety (Petcharat, M., & Liehr, P., 2017) and may negatively affect psychological well-being, daily activities, family and romantic relationships, and overall quality of life (Cappe, E., et al, 2017).  Specifically,

“Many researchers (Bailey, Golden, Roberts, & Ford, 2007; Singer, 2006; Thurston et al., 2011) have reported a high incidence of psychological problems in parents who have children with special needs. Thurston et al. (2011) reported that 42% of the surveyed parents of children with special needs presented symptoms (mild to severe) of psychiatric distress… 29% of the mothers of children with developmental disabilities have elevated symptoms of depression (Singer, 2006). Bailey et al. (2007) also reported that 12–15% of mothers having a child with disabilities have clinical depression.” (Petcharat, M., & Liehr, P., 2017, p1). 

In general special education students require positive behavior support programs to succeed (Henley, M., 2010).  Cappe, E. et al (2017) recommends parenting skill programs to support families.  Positive parenting, mindfulness practice, and clear communication can certainly help to promote positive relationships not only in the strong willed or special needs child relationship, but across the board in all relationships.

Interpersonal positive behaviors, such as clear communication and quality listening (Lynn, S. J., et al 2015, pp. 324-325) may serve as a foundation for all positive relationships. Active listening with full attention and the ability to repeat back to the speaker what was expressed allows one to feel heard and validated (Lynn, S. J., et al 2015, p.333). Use of the X-Y-Z model “When you do [X (a specific behavior)], during [Y (a specific situation)], I feel [Z ( an emotion)]” (Lynn, S. J., et al 2015, p.333) promotes clear communication.  In the eyes of a child, clear intentional communication with direct statements and explicit expectations (Lynn, S.J. et al.2015,p380) increase the likelihood that a child will make good choices and display pro social behavior (Lynn, S.J. et al.2015,p380).  Catching children in the act of pro social behavior and highlighting such moments with immediate praise and positive touch (Lynn, S.J. et al, 2015) is recommended to support positive relationships.  Furthermore, using positive reinforcements, and natural and logical consequences such as reprimands, or when possible behavior ignoring, will draw more attention to pro-social behaviors (Henley, M. 2010).  In general, taking responsibility for clear communication, being an active listener, not blaming the other person, finding empathy for the other persons perspective, and working constructively together to solve problems (Davila, J., et al, 2017) supports positive relationships including RC.

Taking a mindfulness approach towards other people and situations models pro social positive relationship behavior.  Mindfulness-based stress reduction (MBSR) research covering a variety of populations has demonstrated reduced negative outcomes of stress, anxiety and depression while promoting a healthier sense of overall well-being (Petcharat, M., & Liehr, P. 2017).  “Duncan, Coatsworth, and Greenberg (2009) also explain a model of mindful parenting as ‘the awareness that emerges through paying attention, on purpose, in the present moment, and nonjudgmental to the unfolding of experience moment by moment’ (p. 255) in the social context of parent-child relationships” (Petcharat, M., & Liehr, P., 2017, p2).  Neece (2014) MBSR study findings report significantly less stress and depression, and increased life satisfaction (Petcharat, M., & Liehr, P., 2017).  Furthermore, Grossman et al’s (2004) meta-analysis of health-related MBSR included populations with anxiety, depression, pain, cancer, and heart disease, and demonstrated evidence supporting MBSR ability to minimize negative psychological and physiological affects (Lynn, S., J., 2015).  Thus, when we bring mindfulness to our everyday lives and strive to always remain in this present and nonjudgmental consciousness we may enhance positive relationships benefiting our overall well-being.  Furthermore, when we model mindful practice to children and any human being, we promote their well-being too.

To conclude, negative relationships tend to create stressors and decline of health, while positive relationships may enhance ones healthy outcome and general life satisfaction.  Specifically, positive relationships in the workplace, the family home, or romantically may be promoted through clear communication and mindfulness practice, contributing to physiological and phycological well-being for all parties.  In the wake of parenting the special needs or strong willed child, through acquiring the necessary tools to assist such challenging child-parent relationships, one may reduce stressors and anxieties.  Special attention towards fostering parenting skills through professional direction, and especially paying attention to clear communication and mindfulness practice may enhance rewarding and healthful positive relationship outcomes for families.  Thus, time and investment in developing positive relationships across a variety of settings has beneficial outcomes of a life well lived.




References:

Cappe, E., Bolduc, M., Rougé, M., Saiag, M., & Delorme, R. (2017). Quality of life, psychological characteristics, and adjustment in parents of children with attention-Deficit/Hyperactivity disorder. Quality of Life Research, 26(5), 1283-1294. Retrieved from doi:http://dx.doi.org/10.1007/s11136-016-1446-8

Davila, J., Mattanah, J., Bhatia, V., Latack, J. A., Feinstein, B. A., Eaton, N. R., . . . Zhou, J. (2017). Romantic competence, healthy relationship functioning, and well‐being in emerging adults. Personal Relationships, 24(1), 162-184.  Retrieved from doi:http://dx.doi.org/10.1111/pere.12175

Drummond, S., O'Driscoll, M. P., Brough, P., Kalliath, T., Siu, O., Timms, C., . . . Lo, D. (2017). The relationship of social support with well-being outcomes via work–family conflict: Moderating effects of gender, dependants and nationality. Human Relations, 70(5), 544-565. Retrieved from doi:http://dx.doi.org/10.1177/0018726716662696

Henley, M. (2010). Classroom management a proactive approach. Upper Saddle River, NJ. Pearson Education Inc.

Hooper, J, (2011). Flourish. Whole Living Body & Soul in Balance. Vol. May, pp.98-103.

Li, L., Loo, B. P., & Y. (2017). Mobility impairment, social engagement, and life satisfaction among the older population in china: A structural equation modeling analysis. Quality of Life Research, 26(5), 1273-1282. Retrieved from doi:http://dx.doi.org/10.1007/s11136-016-1444-x

Loerbroks, A., Ding, H., Han, W., Wang, H., Wu, J., Yang, L., . . . Li, J. (2017). Work stress, family stress and asthma: A cross- sectional study among women in china. International Archives of Occupational and Environmental Health, 90(4), 349-356. Retrieved from doi:http://dx.doi.org/10.1007/s00420-017-1201-7

Lynn, J. L., O’Donohue, W. T., Lilienfeld, S. O. (2015). Health, happiness, and well-being. Thousand Oaks, CA. Sage Publications Inc.

Petcharat, M., & Liehr, P. (2017). Mindfulness training for parents of children with special needs: Guidance for nurses in mental health practice. Journal of Child and Adolescent Psychiatric Nursing, Retrieved from doi:http://dx.doi.org/10.1111/jcap.12169

Pinto, C., Ferreira, C., Mendes, A. L., & Trindade, I. A. (2017). Social safeness and disordered eating: Exploring underlying mechanisms of body appreciation and inflexible eating. Eating and Weight Disorders. Retrieved from doi:http://dx.doi.org/10.1007/s40519-017-0384-y

Enjoy this Green Carrot Roll recipe and more at www.RogueLivingWell.com

As spring arrives, it is time to shed all of the wintertime festive, elaborate, and warming meals built up in our bodies from holiday after holiday.  Spring tis the season to nourish the body with cleansing meals.  This is why I want to share with you my spring delight cleansing and nourishing meal routine.  Your body naturally digests by day light and cleanses by moon light.  Begin each day with a tall glass of water to flush out everything from your bodies natural nightly cleanse.  Plan to eat supper early as well, ideally before 6pm, as complete digestion before bed supports your bodies natural cleanse cycle. 

Enjoy a tall smoothie jar to launch the morning, chalked full of a variety of greens including kale, spinach, dandelion, parsley, cilantro, basil, celery, and/or cucumber. Toss in some sprouted pumpkin or sunflower seeds, chia seeds, hemp heart, or flax.  A little unsweetened coconut flakes is a healthy fat addition.  Grapefruit or lemon adds flavor and aids digestion.  Low glycemic berries, raspberries, blackberries, or blueberries are a fantastic final touch.

Lunch should be your most substantial meal of the day with plenty of vegetables combined with pre soaked, sprouted, and cooked grain or grain-like seeds of quinoa, millet or amaranth, and cooked beans pre-soaked and slightly fermented in water with a touch of raw apple cider vinegar.  The preparation process of soaking, sprouting, and fermenting our food breaks down, or pre digests, the otherwise undigestible outer lining of these foods.  Therefore, the nutrients become more bioavailable to our bodies.  Furthermore, the nutrients and vitamins within these foods multiply as they are enlivened during the soaking and sprouting process, thus making them far more nutritional.  If you prefer a low food chain clean source of fish, or other lean and clean animal protein, grass fed, free range, and hormone free, this type of protein combines best for optimal digestion with green vegetables.

Finally, my favorite spring supper, a green carrot nori roll.  In a bowl I combine an assortment of raw foods including, shredded carrot, sauerkraut or kimchi, dulce sea vegetable, raw garlic and/or ginger.  Additionally, sprouts, cilantro, basil, parsley, spinach, and/or lettuce is lovely.  A small amount of sprouted pumpkin or sunflower seeds, hemp hearts, chia seeds, and/or flax seeds, a dash of raw apple cider vinegar and/or fresh lemon juice is a wonderful digestive aid.  I enjoy a thin layer of sprouted and cooked grain-like seed of quinoa, amaranth, or millet, spread onto my raw nori sheet.  I then pile on my mixture of raw goodies. My final touch is often a healthy fat such as fresh avocado. Prepare this earlier in the day, and wrap it in unbleached parchment paper, and walla, fresh, raw, cleansing and nourishing dinner to go and relish.  I hope you delight in this spring cleansing food flow as much as I do, and feel your energy abound.

Lisa Shelton-Rohde, Holistic Certified Health Coach (CHC), is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Shelton offers individual counseling, workshops and group classes. Connect with Rogue Living on Facebook and learn more visit www.RogueLivingWell.com.

The following is a sneak peak into my SOU MAT program, action research progress.  A wonderful and meaningful work in progress, offering very inspiring direction for school wellness programs:



How to Integrate Holistic Nutrition Education

Into the Elementary Curriculum

By Lisa Shelton Rohde

December 2015

In the wake of an increasingly toxic world, and the Standard American Diet (SAD), health concerns in all ages are on the rise, sadly including children. “In the past 30 years, childhood obesity has increased exponentially, doubling in children and nearly tripling in adolescents... Obese youth are more likely to be at risk for factors leading to cardiovascular disease, type 2 diabetes, bone and joint problems, and social and psychological problems” (Rodriguez, Lamm, Odera, Owens, Thompson. 2015, p1). Furthermore cancer is on the rise and allergies are plaguing increasing numbers of children. Children need to learn the skills and tools to be responsible for their own health, and a path of awareness and prevention is best begun at a young age.

Schools, as a means of social re-constructivism, are in a position to contribute towards the development of, vibrant, healthy, and mindful leaders of tomorrow.  Additionally “there is strong evidence linking healthy nutrition and physical activity with improved academic performance and classroom behavior among school-age children” (Hughes, Savoca, Grenci. 2015, p1).  In other words feeling good in ones body is crucial to enhance clarity of mind, student focus, and academic performance.

Children today need healthy role models more than even.  Currently the world is more polluted, and our food is more processed and denatured then ever before. Furthermore, children, for the percentage of their body weight, breath more air, drink more water, and eat more food than adults do, and furthermore their skin is more porous and absorbent, thus, children bare the brunt of our toxic world.  Children are born into this world with a toxic soup of pollutants already in their little bodies.  If we are to give the children of today a bright future, children need to learn how to care for themselves, and the environment, and food is a place of leverage and fertile ground to steer kids in an empowered direction of wellness and environmental stewardship.   

Children need good leaders to demonstrate and model healthy lifestyle. One of the biggest challenges teachers face today is having been raised with the SAD diet themselves, and having received very little health coaching in their lifetime. Many teachers attitude towards instructing health and nutrition suffers from lack of knowledge, preparedness, and time in the school day. Teachers should feel empowered to learn about a topic as intrinsically important as wellness and nutrition. “Having a diet high in fruit and vegetable intake and low in excess sugars is essential to maintaining a healthy body weight” (Rosemond, Blake, Jenkins, Buff, Moore 2015, p.1). Practicing nutritional insight will benefit teachers and students alike, not to mention the healthy ripple effect it will have beyond the school.

As a certified health coach, CHC, my vision as a teacher is to inspire healthy, happy, and vibrant students making positive changes in this world. Initially during phase one of my research, I asked, how to integrate holistic nutrition education into the elementary curriculum? I then defined Holistic Nutrition Education.  Holistic Nutrition goes beyond the basics of food and eating, to include all the enriching primary foods in our life such as exercise, relationships, creativity, spirituality, and joy to name a few, as these qualities in life support the whole child... The following literature review, offers insights into healthy directions for schools.

Background

Schools As a Vessel for Improving Children's Health

Because children have reoccurring contact with schools throughout their years, schools serve as an important opportunity to provide continuous nutrition education and accountability over time. “It has been shown that increased exposure to messages increases both understanding and retention of information; repeated exposure to health messages has a great impact” (Rosemond, et al, 2015, p5). Making changes in diet can be very challenging especially if you already harbor a tone of unhealthy habits. The ability of schools to provide repeated messages and accountability over time and years, enhances ones ability to integrate new and healthier beneficial habits into ones life.

The Junior Doctors of Health (JDOH) mentoring and skill building program in South Carolina schools, with students (133 students with intervention) in grades 4-6, set out to increase student “self-efficacy” for healthy food choices through offering  in collaboration with a medical university, school district, and community organization. The partnership afforded a sustainable approach without financial burden. The JDOH program provided three, one-hour long sessions in which students learned about nutrition, healthy snacks, the human body, skill building, and health related careers. Students logged the amounts of fruits, vegetables and sugary-beverages consumed between sessions.

The JDOH study determined, positive trends in healthy food choices, although, results were not significant statistically speaking. Self-efficacy with increased veggie consumption was significant for boys and girls at P<.05 (Rosemond et al, 2015). More specific examples, the intervention group boys showed a mean increase of more than 9 servings of vegetables each week. Girls decreased consumption of sugary beverages and 100% fruit juice by about 4.5 servings a week.  Thus three nutritional knowledge sessions with reflective assignments, or food logging between sessions, proved to enhance positive trends in healthier food choices among students. Longer term exposure to the JDOH program may result in more significant healthy food choices, thus more long term study is needed. 

The study implementing JDOH does mention that some of the students in intervention and control groups may have received the JDOH program as many as 2-4 times over the years. This draws question to the conclusions of this study. One might steer continuation of this study in a direction in which kids receiving the JDOH program repeatedly from year to year might show greater self-efficacy for increasing healthier food choices than kids new to the program.

Integrate Nutrition Education into the Curriculum Subjects

Currently very little emphasis in the classroom is on nutrition education. “On average, students received < 4 hours of nutrition instruction per year. Research suggests at least 10-15 hours of classroom-based education is required to produce medium effects... on health knowledge” (Carraway-Stage, Hovland, Showers, Díaz, Duffrin. 2015, p1). Health can certainly be integrated into the curriculum, science, math, reading and writing, music, art.  Science certainly offers a way to increase nutritional knowledge while offering meaningfulness and interconnectedness to a subject as well as a hands on, integrative approach to learning (Carraway-Stage et al. 2015).

The Carraway-Stage study of 2009-2010, with nine fourth grade classrooms incorporated FoodMASTER Intermediate nutrition into their science curriculum (8 classrooms were the control).  Though, classrooms were recommended  and not randomized or intervention based on likely teacher cooperation.  Students were evaluated through questionnaires that were given uniformly pre and post intervention. The findings determined there was significant nutritional knowledge improvement p<.01 following post intervention (Carraway-Stage et al. 2015). The study suggests continued improvements of their nutrition integration curriculum will produce larger gains in nutrition knowledge. Integrating nutrition education may bring more meaningfulness to other topics and therefore higher transferring and processing rates.   It would be interesting to see future studies geared towards determining whether student gained knowledge of a certain content area, such as science, or math, is simultaneously increased with incorporation of meaningful and interactive nutrition curriculum integration.

Youth Advisory Council For Wellness

When adopting a school wellness policy why not “empower students to present input, insights, and ideas about nutrition and physical activity recommendations at their school” (Hughes et al, 2015, p2). A student led Youth Advisory Council (YAC) is just the team to manage the task. Engaging students to take leadership and ownership of their health, and to look out for the health of their peers, will no doubt nurture any school community deeply.

The Hughes et al study formed one such YAC for School Wellness involving 15 students, grades 3-6 (Hughes et al, 20153). Due to time and budget constraints the Wellness YAC was adopted by the existing Paulsboro Active Learning Center Student Council after school program.  Phase I survey results indicated students concern for cafeteria menu improvement, request for more fruits and veggies, and complaints about the food lines. Additionally, majority of students enjoyed PE but requested improved recess play equipment such as balls and jump ropes. During Phase 2, the cafe menu was improved with more fruits and vegetables, serving line observations detected insufficient number of food trays slowing the line, so more trays were purchased. The PE teacher received positive report back. A needs list was created and resulted in “the purchase of a basketball court, a Dance Revolution group game system, balls, jump ropes, baseball equipment, footballs, and so forth with grant funds provided through the AFHK grant” (Hughes et al, 2015, p4). Additionally storage and locks were provided for equipment.

Youth Advisory Councils serve as an important voice in supporting school wellness initiatives. “Students have important opinions, and good ideas... engaging them in the wellness conversation, they take ownership of school wellness projects” (Hughes et al, 2015, p5). When students take leadership of their school and ownership of their health they take on a positive-growth mindset, and these students will likely excel in many areas. Additionally, some peers learn better from people their own age, and receiving the wellness message from a peer who cares is really powerful. Future studies could look at how students do academically when they engage in a YAC Wellness team.

Healthy Foods & Holistic Nutrition in the Garden

School based gardens serve as an opportunity to integrate holistic nutrition education into the curriculum. While kids spend time in the garden planting, weeding, or harvesting, while engaging and learning knowledge of food production, they are also spending time outdoors, having fun, moving around, and working hard. Children learn to work together collectively, and they discover the symbiotic relationship between people and veggie plants; we need each other to thrive. The garden goes beyond food nutrition to include many of the primary foods in ones life including joy, creativity, exercise, relationships, life skills, and more. “Research has show that Extension school garden programs help increase student activity and health (Odera et al., 2013; Phelps, Hermann, Parker, & Denney, 2010)” (Rodriguez et al, 2015. p. 1-2). The garden is enriching and a suitable topic to integration in all core curriculums. Furthermore, “Gardens are said to increase student academic and social skills (Armstrong, 2000; Blair, 2009; Ozer, 2007)” (Rodriguez et la, 2015, p5)

Based in, Florida the Rodriguez et al Study of 2011-2013 focuses on three schools representing minority African American and Hispanic demographics. Specifically these rural, low income and poverty stricken communities were sought out for the study to determine the beneficial impacts of a school garden program. The study focused on determining students feelings and perceptions of how their lives were impacted from the school garden program (Rodriguez, et al 2015) in addition to increasing knowledge of food production, and providing “children with the skills and knowledge to lead healthy lives is a way to combat this epidemic” (Rodriguez, et al, 2015, p1) of obesity.

Students received a questionnaire driven by a moderator guide and “Overall, the participants thought gardening at school was a great idea and that it would be beneficial to have gardens in other schools” (Rodriguez et al, 2015, p2). Participating students said things such as “The garden provides food and energy to help you grow” (Rodriguez et al, 2015, p.3) and “Vegetables help the immune system and blood pressure and help prevent disease” (Rodriguez et al, 2015, p3). Another participant says, “We need plants because the air that we breathe it has chemicals in it so when it goes through the leaves it gets stuck on the leaves and new air come out” (Rodriguez, et al, 2015, p3). Also, “We get to have fun and plant vegetables for people who don’t have vegetables to buy... vegetables could be donated” (Rodriguez et al, 2015, p3). Two participants said their veggies “had to be with cheese” (Rodriguez et al, 2015, p4), and another said, “I just eat my vegetables raw because it’s better” (Rodriguez et al, 2015, p4). Most students felt eating veggies was important but a few disagreed (Rodriguez et al, 2015).  The research shown concludes that school garden programs improve student health and increase activity. (Rodriguez et al, 2015) Furthermore, Participants gained technical skills through participation and it was determined gardens could save money, access safer veggies, and gardens are overall a source of pride (Rodriguez et al, 2015). It was believed gardens provided many health benefits, could be used to help others, and as a means to save money or earn income. (Rodriguez et al, 2015).

This study recommended future programs offer participants basic knowledge and training before tromping out to the garden to ensure students feel confident, and better prepared to participate. Additionally, with more time to get to know each other, participants and coordinators will feel more comfortable working with each other. (Rodriguez et, al, 2015). This study recommends garden programs reach out to minority populations and embrace these children with healthy lifestyle.  Participants did not speak of an increase in vegetable consumption at home and further studies in this area are needed (Rodriguez et al, 2015). One such way to increase home vegetable consumption may be through a nutrition program for parents and teachers.

Parallel nutrition programs for teachers and parents

Offering a program geared towards teachers and parents to parallel what kids are learning in school may offer resolution to healthy modeling which students need.  However, the majority of teachers may lack knowledge and training, or may not be prepared to integrate nutrition concepts (Carraway-Stage et al, 2105, and Rosemond et al, 2015). Offering an opportunity for teachers to become better healthy models, and amp up their nutrition knowledge, will certainly benefit students and teachers alike.

Children learn by observing others in their lives and social learning theory suggests parents, teachers and people of important authority in a child's life influence children by role modeling.“Parents who model fruit and vegetable intake and regular physical activity typically have children with these diet and exercise patterns (Gross, Pllock, & Braun, 2010; Stauss, Rodzilsky, Burack, & Colin, 2001). In contrast, adult modeling of fast food consumption and provision of fast food meals is associated with child sugar-sweetened beverage consumption and obesity” (Tate, Unger, Chou, Spruijt-Metz, Pentz, Riggs. 2015. p1-2).  Thus, influence from important role models such as parents and teachers, can have positive or negative effects on children's adopted life behaviors.

Through a series of survey tests conducted at randomized elementary schools in southern California, results determined that executive function was effected in children who consumed a higher amount of high calorie low nutrient (HCLN ) foods. Additionally there was a significant indirect effect, p<.001 (Tate et al, 2015) of HCLN consumption in children who perceived higher frequency of fast food consumed by parents or role models.  “Executive Function (EF) is a a set of psychological processes that could potentially influence the observational learning process... Guide self-regulation, goal-oriented problem-solving, planning, and emotion regulation... key EF components include attention, working memory, and inhibitory processes” (Tate et al, 2015, p2).

The findings conclude EF challenged children may have difficulty understanding parents occasional choice of fast food as an “isolated event” and not a new pattern to mimic (Tate et al, 2015), or perhaps they perceive their parents fast food consumption is more frequent over time leading children to their own increasing amounts of HCLN foods. Thus proficiency in “EF could aid children in making personal decisions that align with long-term benefits, such as controlling impulsive eating” (Tate et al, 2015, p5-6). Most importantly this study points to a program for parents and teachers that not only addresses how to be a better healthy model, but more effectively, a program would include coaching on how to explain to children an occasional less healthy but convenient or sugary treat is not the norm.

More...

References:

Carraway-Stage, V., Hovland, J., Showers, C., Díaz, S., & Duffrin, M. W. (2015). Food- based science curriculum yields gains in nutrition knowledge. Journal of School Health, 85(4), 231-240. Retrieved from http://onlinelibrary.wiley.com.glacier.sou.edu/doi/10.1111/josh.12243/epdf

Hughes, L. J., Savoca, L., & Grenci, A. (2015). Empowering youth to take charge of school wellness. Journal of Extension, 53(3), 6. Retrieved from                                                                     http://search.proquest.com/docview/1720062246?accountid=26242

Rodriguez, M. T., Lamm, A. J., Odera, E., Owens, C., Thompson, S. (2015). Evaluating Impacts of School-Based Extension Garden Programs from a Child’s Persepective. Journal of Extension, 53(1), 1RIBM4.  Retrieved from http://search.proquest.com/docview/1697486582?accountid=26242

Rosemond, T.N., Blake, C. E., Jenkins, K.A., Buff, S.M., Moore, J.B. (2015). Dietary Improvements Among African American Youth: Results of an Interactive Nutrition Promotion Program. American Journal of Health Education. 46, 40-47.  Retrieved from http://search.proquest.com/docview/1697495089?accountid=26242

Tate, E. B., Unger, J. B., Chou, CP, Spruijt-Metz, D., Pentz, M. A.,Riggs, N. (2015) Children’s Executive Function and High-Calorie, Low-Nutrient Food Intake: Mediating Effects of Child Perceived Adult Fast Food Intake, Health Education & Behavior, 42(2), 163-170.  Retrieved from   http://search.proquest.com/docview/1697503484?accountid=26242

Published In: The Valley Times - Oct. 15 2013

It’s time to reconsider our “National Addiction’ - sugar

By Lisa Rohde

For the VT



What Exactly Is It About Sugar?  Why does “Sugar” make the cover of National Geographic Magazine?  What exactly is it about sugar, this so called slow acting toxic substance.  Sugar is also known as our “#1 National Addiction” 

“Our sweet tooth may be killing us” according to Nancy Appleton, PhD.   Time to wake up and embrace whole foods back into your hands in order to protect your health and avoid hidden sugars!

Do you experience a sugar roller coaster?  You may crave something sweet, junk food, candy, or refined foods like bread or pasta.  These short chain carbohydrate foods metabolize very quickly, so while they may give us a burst of energy, they leave us suddenly feeling tired and craving another round of sugar, or a refined carbohydrate fix, or perhaps a chemical form of energy such as caffein in coffee; yes flour, refined foods, and breads break down as sugar in our bodies.

Time too to look out for what is being fed to our children in schools?  Is your child eating pizza, fried chic-n-nuggets, and corn dogs at school?  Does your child wash it down with low fat chocolate milk at school lunch five days a week.  One such carton of chocolate milk reads 26g sugar, this is approximately 5 tsp of sugar.  What about vegetables and greens?  These are the number one missing foods in the American diet.  How often are they on your child's school plate?  Furthermore, Halloween is around the corner and sets our children up for sugar frenzies through the rest of the Holiday season.

In fact when eaten in excess, sugar is processed and stored as triglycerides, unhealthy fat that is not easily accessed as fuel later, but rather stored away in the body as a “keep sake”.  Sugar, in combination with all of the bad fats and fried foods consumed at large in schools and elsewhere, is setting our children up for future health failure.

Virtually every known disease be it heart disease, diabetes, or cancer is on the rise and likewise these illnesses are increasing in our children.  The human body is always trying to maintain balance or equilibrium, and optimal health is found at a slightly alkaline pH around 7.45.  When we eat too many sweet foods, sweetened beverages, candy, pastries, refined breads, pasta, and acidic meats especially pork... we create an acidic pH.  When we become too acidic due to the foods we eat, or environmental toxins found in the air, water, food, and pharmaceuticals we consume, we become weaker and sick. We display our individual symptoms be it allergies, food or sugar sensitivities, fatigue, headaches, inflammation and pain, frequent colds or coughs...  Specifically sugar, refined foods, excess meats and cheeses, alcohol and caffein, all create an acidic environment, so avoiding these or keeping them in moderation is necessary for optimal health.  Not to mention what foods are being fed to the sick in hospitals?

Keep your cravings under check, make sure you are hydrated first, try protein next, then go for sweet vegetables like carrots, squash, and radishes to help you fulfill your sweet tooth.  Try carob powder mixed with nut butter and use this as a dip for carrots or apples, yum.  Cultured foods like sauerkraut and kimchi help to reduce sugar cravings too.  Redefine treat as something nourishing for you.

Halloween is on the brink of the horizon and with it comes an abundance of unhealthy candies.  With luck you may be able to find a dentist willing to buy back candy from your children.  However, if no such alternative option exists in your area, you may consider setting up a barter system with your children.  This way your children can enjoy all the fun with the other kids running the streets in costume, yet they can go home to good values and their favorite safer goodies.  I personally love the barter system.  I prepare a bundle of my boys favorite organic goodies:  Nana’s No Gluten No Dairy, Lemon, Ginger, or Chocolate Cookies, quality raw low glycemic Chocolate, Non-hydrogenated Veggie Chips, black currants and other dried fruit (so long as it is not sugar coated), pumpkin and veggie muffins.  Upon returning from trick or treating, I barter with my boys.

My goodies of course are bigger, organic and may cost more than the cheap and little sugar candies from the streets, so be sure to barter wise.  You will want to be sure that they exchange every last piece of junk for your wisely chosen goodies.  Don't be shy, insist on an entire handful of junk in exchange for the good raw chocolate or homemade pumpkin muffin because you put a lot of your time and care into it.  In the end, my boys are delighted and they have next year to look forward to.  Now, what to do with all of the unwanted candy junk?

As for holidays get togethers -- pot lucks, Thanks Giving, Christmas, New Years -- be sure to bring a desert you know is safe for you children to eat.  Bring something that is sweetened minimally only with natural sweeteners such as molasses, maple syrup, honey or stevia that way you are covered.

Lisa Rohde Certified Holistic Health Coach CHC, AADP, is an expert in the field of preventative medicine, nutrition and life coaching, with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops, and group classes. Connect with Rogue Living Well on Facebook and to learn more visit RogueLivingWell.com.

Year, 2015

MTHFR, FUT2 & Living with Genetic Defects

By Lisa Rohde, CHC

Trying to remember acronyms is not always easy but when it comes to MTHFR and FUT2, Mother FXXXer and FXXK You Too is quite easy to remember.  When you grasp the concept of what it means to live with MTHFR, FUT2 and other similar genetic defects, you will understand where these terrible language slogans accompanying these acronyms comes from, but first you have to understand Methylation.

Do you have a family history of heart disease or stroke, miscarriages, chronic migraines, depression or irritably bowel syndrome (IBS)?  If yes, than you may be interested in looking in to your family genes.  Genetic testing is readily available and easy to do with a simple blood test, ask your doctor.

First lets understand methylation.  Methylation is a biochemical process that builds neurotransmitters dopamine and corotomin, produces energy, processes hormones, builds immune cells, turns genes on or off, synthesizes DNA, produces protective coatings on our nerves, and detoxifies out cells; this happens in all of our body cells.

One cannot be vibrantly healthy if we are not methylating efficiently.  Symptoms of poor methylation and toxic overload include allergies, fatigue, autism, PMS, heart arrhythmia, and palpitations, IBS, Crone’s, depression, MCS, Alzheimer’s, sleep disorders, and dementia to name a few.  Things that further negatively effect methylation include a deficient diet, genetic mutation, toxic exposure, stress, virus, or infection.

Methylations is the action of an enzyme and enzymes are very fragile and easily damaged by toxins in particular heavy metals.  We are all exposed to toxins in the our air, water, foods we eat, pharmaceuticals, and in general the world today.  Mercury can block methylation and induce a B-12 deficiency.  Proper methylation requires V-B complex, V-B12 and folate.  

What you need to know about the MTHFR genetic defect is that is disrupts the Methylation process reducing your ability to detoxify cells to perhaps only 40%-70%.  This means that you don’t break down toxins or heavy metals well and you could find yourself with heavy metal overload, too much iron, copper, lead, or mercury...

Furthermore, someone with MTHFR gene mutation must avoid all non active or synthetic forms of folate, also known as folic acid, which is found in your average V-B complex and many “enriched” foods.  Look on the food package and if you see the words “enriched” don’t eat it.  Synthetic folate is not metabolized by one with MTHFR gene mutation and instead builds up in the body as a toxic poison.  Too much synthetic folate can cause high homocystein which can lead to coronary heart problems, increased blood pressure and risk of dementia.  The best form of V-B and V-B12 is Methyl B-12 or Methylcobalamin.

FUT2, or fucosyltransferase 2, is a genetic mutation linked towards decreased bifidobacterium, a friendly gut flora, and is associated with Crone’s Disease and IBS.  FUT2 forms sugar polymer known as oligosaccharide which is food for beneficial gut flora.  Approximately 20% of the population has FUT2 gene mutations.  Nutritional strategies and intensive probiotic therapies, along with avoiding toxics and antibiotics will help one manage the FUT2 gene mutation.

The bottom line is living with genetic mutations lowers your immune system and increases your risk of heart disease, cancer, and mental health.  What this means for one with such genetic mutations is that one has to be very careful regarding their nutrition and lifestyle choices.  One has to eat a highly nutritious and cleansing diet, seek probiotic therapy, avoid antibiotics, and be sure to have a healthy lifestyle with plenty of exercise.

How does one end up with a genetic defect, these defective genes are passed down from your parents, your mother, your father, or both parents.  If you discover you have a genetic defect it may be wise for other family members to be tested as well.  Conditions associated with various genetic defects can be managed with nutritious and healthy lifestyle choices.

April, 2015

Core Heart Health Values

by Lisa Shelton Rohde, CHC

Your heart health is your core center.  Your heart is a ticking clock or a battery that keeps things moving and functioning, as your blood moves throughout your body, in rhythmic flow from your heart center.  By tuning into the needs of your heart and keeping this battery charged your heart has the ability to carry you through many long and active years in life.

The liver is your hearts companion.  The liver is responsible for purifying all the blood your heart is to send around your body.  The liver works hard to remove toxins and either processes or stores toxins away in the body as demanded.

Diet and lifestyle are at the core of your hearts health.  Recognizing that todays world is more toxic than our ancestry ever faced, and taking action to reduce your toxic load, is necessary to protect your heart.  Though, in todays world, by way of the air we breathe or absorb through our skin, the water we drink, and the food and pharmaceuticals we consume, toxins are impossible to avoid completely.  But we do have the ability to reduce our toxic load.  Therefore we have to be willing to embrace new ways of life in order to persevere.

Literally, the United States ranks 100 out of 100 countries in health and yet we are the wealthiest nation, why is this should we be rated at least in the top 10 if not the top 3:

64% of Americans are overweight or obese
Obesity is the second largest preventable cause of death in the U.S. (smoking is #1)
Obesity and diabetes are global problems affecting millions and over 1 billion people worldwide 
Obesity is major risk factor for type 2 diabetes, however, you can be a lean diabetic too. 
At least 65 percent of people with untreated diabetes die of some form of heat disease or stroke.
Overweight and obese youth has increased 3 to 1 in every 3 American kids and teens 
Obesity is the leading cause of premature heart attack.
Overweight Children are at an increased risk of heart disease beginning at age 25.
Type 2 diabetes, once referred to as “adult onset” diabetes is largely preventable with proper diet and physical activity.  
Until recently most  cases of children diabetes were type 1, which is mainly genetic origin.  But today as many as 45% of newly diagnosed diabetes in children are preventable type 2. (According to the American Heart Association)

It is time to reclaim your health.  We have to look to our ancestors and learn what we can from them.  We also have to pay attention to our contemporary world and all of the toxins we face on a daily basis.  We as individuals have to be responsible for our own health.  It is extremely rare to find a doctor out that that can answer all your questions or provide you with all the answers, ultimately you need to be proactive in life, learn what you can from the experts, do your own research and learn to listen to your inner gut as you move into a new way of living and eating.

Ultimately you are going to want to consume a diet that is organic and high in vegetables in particular dark green leafy veggies including broccoli.  Let your plate be 70-80% green veggies breakfast, lunch and dinner.  Focus on whole foods as nature intended, foods that have not been denatured at all.  Think whole grains such as quinoa, millet, amaranth to name a few seed like grains.  Or perhaps short grain brown rice (lowest glycemic rice), or whole steel cut oats if you are tolerating true grains.  Lean proteins with healthy fats including beans, seeds and nuts in moderation.  If you must, wild caught sockeye salmon ideally or chicken.  Consuming cultured veggies with animal protein is a must and ideal with any food consumption at all.   

Today there is irrefutable science that supports vegetarian, and better yet vegan lifestyles, as the healthiest, cleanest, most free of disease, and longest living potential.

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What happens when we consume fats in our diet?  

Well it all depends what type of fat really.  Some fats such as extra virgin olive oil, raw coconut oil, and avocados are considered very healthy, in moderation, and beneficial.  You will want to have some of these in your diet no matter what.  Yes, even veggies and carrots have a small amount of fat in them too, a testimony to how necessary fat is to life.

Healthy fats help to ensure that we receive and utilize the benefits of nutrients, vitamins and minerals in the food we eat.  Healthy fats also regulate our hormones, and ensure that we properly detoxify and eliminate unwanted toxins from the body.  

Unsaturated fats, also known as healthy fats, or monounsaturated and polyunsaturated fats, are good for the heart and the body overall.  Healthy fats are good because they can ease inflammation and reduce blood cholesterol levels.  Unsaturated fates are most often found in plants such as vegetable oils, nuts and seeds and generally are liquid at room temperature.  

On the flip side consuming unhealthy fats such as trans fats found in processed and junk foods high in triglycerides, and saturated fats found in animal meat, increase the amount of bad cholesterol or LDL in the body.  Consuming more healthy fats will increase the good HDL cholesterol while lowering the bad LDL cholesterol.    We’ll talk more about understanding cholesterol in a moment when we dive deeper into consuming animal protein.  

Don’t be fooled by the label, if it says 0g trans fats but you see the word “hydrogenated” or the prefix “hydro” on the ingredient list, than the product does contain trans fats, though less than 0.5g per serving, the FDA allows it to be listed as though there are zero trans fats in the product.  

Margarine is a trans fat oil that has been hydrogenated or made into solid form at room temperature for longer shelf life and better transportation.   In a study of over 80,000 nurses, women who ate 4 teaspoons of margarine a day had a 50% greater risk of heart disease than women who only ate margarine rarely.  

Trans fats are also naturally found in small amounts in beef fat and dairy fat.  Dairy products and meat products in general are major contributors to unhealthy fats and increased bad LDL cholesterol.    Pizza and cheese in the U.S. are the largest sources of fat in the diet.   Pork and Beef tend to be worse than chicken or fish on the fat scale.  

As a general rule of thumb it is best to keep your intake of saturated fats from dairy or animal meat to a minimum and consume them only rarely.  

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What happens when we consume animal protein?

Animal protein is sluggish in the human body.  It is perhaps the slowest digesting of all the food groups.  For some it may take several days to travel all 28 feet of the human gut.  True carnivore digestive systems are typically only 12 feet long.  Consider what animal protein traveling at 98.6 degrees Fahrenheit for three days might be like, fermenting, putrefying and feeding pathogenic organisms.  Furthermore carnivore stomaches produce 10 times more hydrochloric acid necessary in proper meat digestion than do human stomaches.

The result is literally bad body odor, foot odor, and foul smelling bowel movements to name a few basic complaints, caused from consuming animal protein, and all of the resulting undigested and toxic byproducts build up.  As undigested animal protein begins to ferment and putrefy this results in too much toxic waste matter in the blood and lymphatic system.  The liver becomes overburdened, food nutrients, water and oxygen no longer flow freely and the body and our cells and organs begin to suffer.

When we consume too many proteins, in particular too many animal proteins, the access is stored in connective tissues throughout the body and converted to collagen fiber.  The collagen fiber builds up and the membranes in which it is fixed to may become up to ten times thicker than normal.  We end up with inflammation and pain in our joints.  

Similarly excessive animal protein may be stored in the arterial blood vessels of the heart which then become increasingly thick and congested making them harder and more rigid, cracks, wounds, and lesions may even begin to appear.   

Cholesterol, and lipoprotein 5 (LP5) produced by the liver, actually acts like a bandage in the body, and is deposited where damage already exists.  In fact, most people make more cholesterol than they absorb from their food.  

Furthermore, since cholesterol alone is not enough to repair the vessel walls, additional connective tissue and smooth muscle cells grow inside the vessel leading to atherosclerotic plaque.  As cholesterol is no longer able to freely flow to damaged areas within the body, the liver automatically increases its production of cholesterol.  Imagine what happens next as excessive animal protein, cholesterol, and new tissue growth builds up within the heart vessels!  We end up with conditions like atherosclerosis, blocked arteries, and congestive heart failure!

Protein is largely overrated.  We have been mislead to believe that we must eat animal meat in order to receive enough protein.  This is simply and scientifically not the case at all.  Vegetables, especially dark green leafy vegetables are very high in protein, broccoli too.  Crowding out consumption of animal protein with an increased consumption of green vegetables will ensure us a healthy balanced diet with plenty of protein.  Other great vegetarian sources of protein include seeds and nuts (especially those that have been soaked and or sprouted to remove undigestible toxins).  Quinoa is the highest protein grain, actually not a grain at all but rather a seed-like grain, and beans are a wonderfully healthy source of protein too.

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What happens when we consume too many carbohydrates or sugars?  

Carbohydrates are generally easily digested and absorbed into the blood stream quickly providing fast energy.    Carbohydrates actually break down in the body into sugar.  Don’t get me wrong, veggies including leafy green ones, are carbohydrates too, and these are the ones we want to consume because they are low carb foods.  However, when we consume too many processed and refined carbohydrates, foods that are high in carbs such as breads, noodles, rice, potatoes, and sugary beverages, our blood sugar spikes causing the pancreas to up the hormone insulin levels.  

Insulin’s job is to remove the excess high sugar levels from the blood and so converts and packages sugar away converting and storing it as fat.  In fact when eaten in excess, sugar is escorted by insulin to the liver where it is processed and stored as triglycerides, an unhealthy fat that is not easily accessed as fuel later, but rather stored away in the body as a “keep sake”.  

When you consume high amounts of sugar at once the bodies solution is to store it for later.  Therefore a low sugar diet can be effective for managing weight and health.  Fruit because it is whole as nature intended, with fiber and nutrients, is a healthy choice in sweets.  The fiber in fruit actually helps to somewhat block a portion of its carbohydrates from being absorbed, lowering their actual carbohydrate level.  Although, some perhaps with insulin resistance, or a candida imbalance, may want to avoid fruit at least till their body systems and micro flora are back in balance.

Many leading experts in the field of obesity and heart health, including Robert Lustig, contend that sugar is a poison, is often stored as body fat, has the same artery-clogging effects, and is essentially worse than fat.  Lustig would also address the connection between sugar, candida, and cancer as well, but this is a story for another day.

Now that we see the carbohydrate, sugar, fat connection, we are full circle back to examining what fats do to the body and heart health.

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Rule of thumb for the contemporary world, fill up on healthy foods first, this will naturally crowd out overconsumption of less healthy foods.  Don’t go vegetarian or vegan and increase your carbs!  Be sure you increase your greens and veggies.  Make sure you are also bringing in healthy fats to your diet.

Food is medicine!  What serves you at one point in your life may not always serve you well.  Be light and flexible so you can listen to your body and meet your bodies needs.  

To begin with an ideal approach to eating would include plenty of vegetables in particular dark green leafy veggies.  These would make up the base of the food pyramid.  Green leafy veggies, including broccoli, provide us with plenty of protein and calcium both.  Aim for 1/2 raw and 1/2 cooked.  Though, if your digestion is hampered, you will appreciate cooked initially moving into more raw with time.  You will want as much as 50-80% of your food intake to be veggies including breakfast.

We may receive additional protein as needed from beans, though proper preparation, soaking and rinsing prior to cooking, as well as cooking with garlic and sea veggies will ensure proper digestion.  Enjoy as much as 10-30% beans or legumes in your diet.

Raw fruit is also largely beneficial and ideally fruit will adorn 10-30% of your diet.  Though, one need be careful to enjoy fruit on an empty belly and alone, as it does not generally combine well with other food groups.  Fruit alone digests very quickly and passes through the stomach perhaps in 30 minutes or less.  When fruit is consumed with other food groups, digestion is slowed down and the fruit may begin fermenting in your belly producing an abundance of gas and feeding pathogenic organisms such as yeast, natures decomposer in the food chain.  Yes yeast exists in all of us and its future roll is to decompose our bodies.  If you suffer from a yeast infection, also known as candida, fruit may temporarily not be your friend.

Whole grains & potatoes or other starchy vegetables should make up 20% or less of your diet.

Seeds, Nuts, avocados and healthy fats should remain at 10-20% of your daily intake.

Eggs, oil, fish, dairy, meat and processed foods should be eaten rarely.  For these I like to refer to the 90:10 rule where you are eating a most healthful diet 90% of the time leaving a little room, 10%, for slack, no need to be hard on yourself.

If you are one of those people who continues to consume animal protein or dairy and says I just can’t seem to get my bad cholesterols down, I have tried everything, ask yourself this, have you tried a vegan diet?  At least a temporary vegan diet for say 3-6 months, in which you allow your body to cleanse and clear its vessels.  Perhaps one day you will enjoy the occasional healthier organic, free ranged, or wild caught fish, chicken, or perhaps buffalo options again.

The times call for one to embrace a cleansing and restoring way of life.  Life is too short to be congested and shortened thus further with a broken and dysfunctional heart.  Allow your bodies inner rivers to flow freely, and cleanly, and relish all the life and love it brings forth.

Published in The Valley Times - Sept. 17, 2013
Autumn Equinox the perfect time to cleanse the body By Lisa Rohde
For the VT

If you have not been thinking about cleansing in preparation for a long and healthy winter ahead, full of merry times with friends and family, it is not too late. Autumn Equinox, Sunday September 22, when the daylight and dark are equal, marks the season when the nights are growing longer. This is a perfect time to begin a cleanse.

In general we live in a more toxic world then humans have ever had to live in. Newborn humans are born with 200 or more toxic chemicals in their little bodies mounting to the thousands of toxic chemicals accumulated by later life. In a sense we humans have to be stronger than our ancestors ever were and therefore seasonal cleansing is an ideal routine.

It is said that if one is born before the 1940s then chances are they have a pretty strong disposition, and can handle a moderate amount of junk food and toxins in their life. However if you are born after the 1940s then you are inheriting weakened DNA. Yet, current Science tells us we have the ability to turn gene expressions on or off, and so we can grow stronger, through our lifestyle and diet choices. Furthermore degenerative disease of every kind are on the rise, and, what is more scary, illness including heart disease, cancer and diabetes are hitting our youngest generations at increasing rates too! It is not too late, however, to turn this downward spiral into a wellness revolution by making the commitment to become educated in your own health, and to make the necessary lifestyle changes so that you ultimately will discover your own vitality and balance.

Overall it is best to look at cleansing as exploring a fun, new, exciting, creative, nourishing, or energizing way of eating and living, whatever inspires you. The idea is to introduce beneficial new habits and foods into your life; rituals that amplify your wellness and happiness. Cleansing can be done seasonally, monthly, weekly, or daily as a way of life. It is always best to cleanse at your own pace and to take things one step at a time. Know that unpleasant or old symptoms physical and/or emotional may arise while you cleanse as your body works to rid itself of those toxins and stored emotions.

There are, however, a few things that are very important to give up when you are on a cleansing diet. Avoid all sugars, alcohol, and caffein. You will find that a lot of foods have hidden sugar in them for instance: energy bars, vitamin C drink mixes, sports drinks, chocolate, flavored milk and yogurt, sweetened iced tea, alcohol, peanut butter, ketchup, and so on. Educate yourself about hidden sugars. Flour or processed foods such as bread, crackers and muffins too break down as sugar in our bodies. Did you know that two pieces of wheat bread cause a glycemic index spike hiker than a single candy bar!

If you are not tolerating sugar well, you may want to give up most fruits temporarily at this time too. Sugar feeds a lot of unwanted pathogenic organisms, such as fungus, bacteria, viruses, parasites, and the natural sugar in fruit can contribute to this too. So until you get them bugs under control, you may want to lay off fruit momentarily. Though as soon as you are able you will want to reintroduce fresh, local and seasonal fruit high in antioxidants and cancer fighting properties. Best lower glycemic fruits include blackberries, raspberries, blueberries, cranberries, and pomegranate. Granny smith green apples are the lowest glycemic apples and apple season is upon us. Try to avoid dried fruit as much as possible, your body metabolizes it like candy. Especially avoid dried fruit that is coated with sugar or which has sulphates or other preservatives.
Be sure to drink plenty of water, especially in the morning. Our bodies naturally cleanse over night and so plenty of water in the morning helps to complete our nightly cleanse cycle.

For natural sweets, enjoy adding lots of sweet veggies and root vegetables such as sweet potatoes, carrots, sweet corn, sweet red pepper, and so on into your diet. Though you may want to avoid too many potatoes; red potatoes have a slightly lower glycemic profile. Dicon radishes and burdock are said to reduce sugar cravings, stabilize blood sugar, and aid cleansing. In general white veggies act like soap in our bodies. Furthermore cooking your whole grains with cardamon pods is sweet, delicious, and aids digestions. Also enjoy cinnamon as it satisfies the sweet tooth, is anti-fungal and aids digestion. Raw green stevia powder or whole leaf green or brown stevia tincture is 100 times more sweet than sugar so a little goes a long way.

That brings us to the next subject, enjoy your grains as whole grains. Short grain brown rice is the lowest glycemic rice, and wild rice adds a hearty bit of protein and a delicious combination. Always soak and/or sprout your grains, and at the very least rinse them well before cooking. Soaking grains helps to remove phytic acid, which is a digestive inhibitor and anti-nutrient, form the seed lining. Other grains to try are quinoa because it is the highest protein grain, millet, and amaranth. You will want to avoid oats while you are cleansing. When you do add oats back into your diet seek those that are certified gluten free and don’t be shy to soak these either. Try soaked and rinsed buckwheat cereal instead. Never soak buckwheat more than 60 minutes other grains can soak for several hours and up to 24 hours. Healthy fats combine well with grains so you may choose to enjoy sautéed veggies with your whole grains.

Vegetables, don’t be shy, eat them, especially the dark, green, leafy ones, but enjoy a medley of color too. Try lightly steaming, or sauté in extra virgin olive oil or raw coconut oil. Raw coconut oil is anti- bacterial, anti-viral, and anti-fungal. Vegetables, especially dark green leafy ones like raw kale, are high in phytonutrients. Phytonutrients are created by the plant to protect the plant from its environment. Therefore eating a lot of dark green leafy vegetables, in season and locally grown, will optimize your phytonutient protection from your environment.

While cleansing, proteins should be from your high protein grains, quinoa, wild rice... in combination with seeds including pumpkin, sunflower, flax, hemp, and chia, tree nuts only if you know you are not allergic to them. Seeds and nuts like grains may also be soaked and/or sprouted. Soaked and rinsed seeds and nuts may be stored in your refrigerator for a few days. You may also enjoy legumes, beans, and lentils. You will want to eat less animal protein and dairy, and most people should not need any at all while they cleanse.

Completion of your cleanse is the perfect time to decide and/or experiment with adding foods like animal protein and dairy back in to your diet one step at a time. Notice how you feel when you eat different kinds of animal protein and different kinds of dairy. Some find they tolerate cultured yogurt and cheese better than milk, while others find they tolerate goat dairy better than cow dairy. Some may choose to only eat certified organic and hormone free eggs and wild caught fish, while others may enjoy wild game, or perhaps poultry is for you. One thing to consider in an increasingly toxic world, likewise, not all practices of animal meat production or consumption are sustainable or safe. Did you know that non organic chickens are often fed poultry feed laced with arsenic; it helps to pink the flesh.

Remember everyone is bioindividual, but we all share in common an increasingly toxic environment. Don’t forget to include fresh air into your home or work space. You may want an HEPA and carbon based air purifier; avoid ozone machines as they are highly toxic. You may seek an organic mattress,
or finish your home with non-toxic and sealing paints and finishes. Wash your clothes in hypoallergenic unscented detergents as our skin is perhaps the number one way toxins enter our bodies. Clean your home with vinegar and baking soda and your favorite essential oils, lemon, lavender, or tea tree.

Remember to breath and exercise. Exercise on a daily basis, with more gentler versions as needed throughout the week or month. Breathing literally eliminates toxins while taking in alkalizing oxygen.

Our bodies are at their optimal health when we have a slightly alkaline blood ph. Again, eat green plants. Not only do they make us oxygen to breath, but these plants are very alkalizing and oxygenizing to eat. When we are slightly alkaline we have plenty of oxygen and are at our most optimal health. When we become acidic we are at risk of acidosis or lack of oxygen.

Breathing practice such as yoga or meditation is so beneficial. Remember the mind-body connection and visualize yourself in your vibrant health. Experience gratitude for your body and all that you do to nurture your body, this will reinforce your healthy choices.

Be sure to find time to treat yourself to special relaxing time when you cleanse such as a massage, a sauna, or a steam room. Seek additional help from a practitioner for herbal supplementation, enemas or colonics as needed or desired. Find support, knowledge, and accountability from a health coach or a friend.

What you eat and how you treat your body one season effects your health for the coming season ahead. Suzanne Mathis McQueen points out in her new book, 4 Seasons in 4 Weeks, that a women's cycle is like the seasons. The Fall season is the cycle that marks her deepest cleansing week. In a 28-day cycle fall is represented as the first week of each month when a women experiences her monthly so called period. Winter is the time for joy and celebration, family and friends, connection, and intimacy. Winter is also seen as the second week of each woman’s monthly cycle. So in a sense one can see how the autumn is a perfect season to focus on cleansing in preparation for a fun holiday filled winter, and what not a better time to begin than Autumn Equinox? Cleansing can be done seasonally or monthly, or daily as a lifestyle, find a rhythm that works for you.

Lisa Rohde Certified Holistic Health Coach CHC, AADP, is an expert in the field of preventative medicine with a professional certificate from the Institute of Integrative Nutrition. Rohde offers individual counseling, workshops and group classes. Connect with Rogue Living Well on Facebook and to learn more visit www.RogueLivingWell.com.