Are You Bound By Your Genes?

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Photo credit itusuzluk.com

There is not a day that goes by that I don’t think of my dearly departed mother, Aurea.  She died in January 2010 at 74 years young from pancreatic cancer. Just to give you some more history that is germane to the post, my father died of colon cancer in 1972 and my grandmother died of stomach cancer in 1992. Yes, sadly, my family has had its share of cancer!

As you can imagine, after my mother’s death in 2010, my life changed dramatically. I instantly became a “forty something” year old orphan and I felt it! I felt as though a layer had been removed and now I was completely exposed. When your parents are alive you believe you are protected and will be spared of illness because it is unnatural to think otherwise.  I know this is not true, but I believe many still think it is. I guess that is still the naïve child in all of us.

The news on May 14, 2013 of Ms. Angelina Jolie having a double mastectomy got me thinking. Would I have any part of my body removed in hopes of decreasing my risk of cancer? After all, I saw firsthand how relentless cancer was to my father, grandmother, and mother, respectively. If I was told I had an 87% chance of contracting cancer, wouldn’t I want to do everything in my power to prevent this from manifesting itself?

During my studies to become a Certified Holistic Health Coach, we learned about the ravaging effects of inflammation on the bodies due to food sensitivities and poor dietary choices. We had many renowned physicians (Dr. Andrew Weil, Dr. Marc Hyman, Dr. Joel Fuhrman to name a few) lecture about genes, gene expression, and the perils of unmanaged stress. Dr. Lissa Rankin author of Mind Over Medicine: Scientific Proof You Can Heal Yourself fully supports this theory by saying in an article today on Dr. Frank Lipman‘s website, “Epigenetic research proves to us that environmental influences, including hormonal factors that are affected by your thoughts, beliefs, and feeling, affect how your genes express themselves.”

I don’t judge Ms. Jolie’s decision at all, in fact I think she is quite brave. However, my thoughts about disease changed dramatically after listening to these integrative medicine pioneers. This knowledge helped put my mind at ease because I don’t feel as powerless anymore. While I am not naïve enough to believe that I am “in control” of my destiny, I do believe that for many, living a healthy lifestyle increases the odds for long-term health and does help keep long-term illness at bay. I also appreciate that every body is different and what may work for one person may not be effective for another. In health coaching, we call this bio-individuality.

So, the question still stands, would I have any part of my body removed in hopes of decreasing my risk of cancer? For today, I would have to say, no, I would not. Does the thought of leaving my precious 11 year old motherless and my beloved husband make this decision difficult? Yes, it does, but for today, I stand true to myself and my lifestyle choices. Instead of living in fear that cancer will “get” me as it did my immediate family members, I will continue to do what I’ve been doing since 2010: treat my body with love and respect by feeding it non-inflammatory, seasonal, unprocessed foods as often as I can; exercise regularly; continue to find effective means to manage my stress; ask for help when I need it; be kind and compassionate to all living things; learn and grow from my mistakes; do my very best to forgive those who wrong me and whom I wrong; and most importantly, continue to nurture and grow in my spiritual life. I have learned that this is the true center of my being and what helps me get through all of life’s ups and downs, including occasional concerns about “getting” cancer. My prayer daily is to continue to trust that what we do daily to care for our bodies is enough. This is all we can do.

Reflective questions…

Do you believe that your lifestyle choices will contribute to your long-term health?

Do you believe that you are doing the very best you can do to keep long-term illness at bay?

Do you believe that living a healthy lifestyle could help you prevent long-term illness despite your family history?

Are you already living with chronic illness but believe that living a healthier lifestyle would improve or eliminate this from your life?

Do you want to adopt a healthier lifestyle but do not know where to begin?

5 Minute Relaxation Techinque

Did you know that the skin is our largest organ? wash basin

I recently learned about the wonderful self-care practice called a hot towel scrub. I gave myself the gift of doing one today after my workout and it was indeed blissful. I highly recommend doing one of these daily or twice daily if you can manage.

Benefits of this practice:

  • Reduces muscle tension
  • Relaxes our body
  • Opens pores to release harmful toxins
  • Calms the mind
  • Promotes circulation
  • Focuses on parts of the body often ignored
  • Stimulates the lymphatic system, especially when scrubbing underarms and groin

Directions:

  1. Fill your bathroom sink with hot water- as hot as you can get it.
  2. If you desire, add a few drops of a calming essential oil.
  3. Wet and then wring out the wash cloth (it should be as hot as you can handle).
  4. While the towel is still hot and steamy, begin to scrub your skin gently.
  5. Do one section of your body at a time until you have covered all the parts– for example begin with your fingers, hands, and work your way up your arms to your shoulders, neck, face, down your chest, upper back, abdomen, lower back, buttocks, legs, feet and toes.
  6. Scrub until the skin becomes slightly pink and each part is warm.
  7. Reheat the towel often by dipping it in the sink as soon as it begins to cool.

 Give your body the extra care it deserves and feel your worries melt away. 

 

 

Why I Choose a Healthy Lifestyle

The other day it occurred to me that I was in need of an attitude adjustment regarding my healthy lifestyle. When I began to explore a plant-based lifestyle a year ago I often said, “I’m trying to stack the cards in my favor.” Living a plant-based lifestyle has literally changed my life in ways I never imagined.  It has given me more energy, compassion toward the Earth and others, and has brought out my creative side in the kitchen. It has also improved my health which was the reason I sought this lifestyle. While these are all blessings, the one thing that I didn’t realize is that living this lifestyle has also helped me to become a better servant to God.

I often say, “There are no guarantees in life.” I realize that I could be taken at any time. Most days I embrace the fact that my body is simply a vessel to do His work. And, while our bodies are designed to show age, my spirit and relationship with God is really what matters.  The Bible teaches me that I am here on Earth for a short period of time and then I will go home to be with God. Even though I embrace life and am so thankful for my days on Earth, the idea that someday I will be home is very comforting.

When I’m really in the “zone,” (which I’m thankful to say happens more often now than ever) I just want to keep getting better at living a life that enables me to serve and encourage others to be their best so that they too can serve Him. Will living a plant-based life really extend my life? If I truly believe that God has a plan for all of us, I believe that really is up to Him. We will all die from something, whether we’re plant-based or not.  Having said that, I suppose it really doesn’t matter what I eat, right? Well, I believe it does matter.  If what we are eating, doing or not doing keeps us from functioning at our full potential, then I believe it does matter. Living a healthy lifestyle is not just about losing or maintaining a healthy weight.  If you struggle to keep up with life because you are not in good physical shape, then that too is hindering you from carrying out His plans for you because you may lack energy.

Who do you serve? I am here to serve God and I believe I am a messenger of His Word. While I am far from perfect, I know He does not expect me to be perfect. He just expects me to be true…true to Him and to others. The reasons why I choose to eat this way and care for my body the way that I do is because it makes me a more effective servant. I am not encumbered by all the nonsense that used to hold me back. When we are putting junk in our bodies and not getting any physical exercise our minds are not clear, and therefore we cannot be all that we were created to be. I stress that it’s not about being perfect, but it is about being true to ourselves.

You may feel that this is a radical way approach to living a healthy lifestyle, but having this shift in perspective has really helped me to be clear about what I’m doing, who I’m doing it for, and why I want to continue.

I am so thankful to God for opening my heart to this. I hope that it makes you ponder your lifestyle intentions a little  more. Whomever you serve, don’t they deserve the best you? If you believe that living a healthy lifestyle will free you up to be more effective, than I encourage you to continue moving in that direction. Remember that we are all a work in progress and change takes time, patience, and acknowledgement that we are not on this journey alone. He is always there to call upon for help. Love yourself through it and be sure to ALWAYS applaud yourself for the baby steps.

What are your reasons for wanting to live or living a healthy lifestyle? 

What do you believe is your purpose in life? 

How has living a healthy lifestyle improved your life? 

Are You a Nighttime Binger?

So, do you binge at nighttime? If your answer to this question is a resounding “Yes,” please know that you are not alone. Nighttime is probably the most common time to binge eat.

Why do I keep repeating this destructive behavior?

  1. Hunger: You’re not eating enough during the day. During the day time we’re generally busy and distracted. Many times we’re so busy that we’re not even distracted by food. Once we slow down, our bodies realize that they are truly hungry!
  2. Emotions: During the evening hours we’re generally not as busy and are often confronted by our true emotions. This can present many YIKES moments that may cause you to want to escape into the food!
  3. Boredom: You may be bored with your evening routine.
  4. Sleep: You may be suffering from sleep deprivation. Among other things, lack of sleep will significantly lower your threshold for temptations. 
  5. Stress: You’re stressed about something you did or didn’t do during the day and are now obsessing about it.

Do any of these reasons sound familiar to you? Trust me – I feel your pain! Before I learned how to cope with my emotional eating patterns, I had to really dig deep and figure out why I was engaging in nighttime binges. The following are some of the things I did and will soon advise my clients to try.

Nighttime Binging Tips

  1. Meals: Stabilize your blood sugar by eating 3 meals a day and 2-3 light snacks. Eat even if you are not hungry.
  2. Water: Drink PLENTY of water throughout the day. Water is very insidious and can act like hunger if you don’t drink enough.
  3. Reduce or eliminate SUGAR: Sugar is a toxic substance that can lead to weight gain, metabolism issues, and a myriad of other issues. In addition, when we eat sugar we just want more. It can turn into a vicious cycle that becomes nearly impossible to break.
  4. Start Journaling: If you’re going through a challenging time in your life, begin keeping a journal. This will help clarify your thoughts. This clarity may help release some of the negative feelings that may be tempting you to binge.
  5. Dump the junk: If you are susceptible to binging on a particular type of food, for example chocolate, don’t keep it in the house. I know this is much easier said than done, but if you really want to tackle this you are going to have to make sacrifices to ensure your success.
  6. Move a muscle – change a thought: Make a call to a friend, respond to emails, or fold some laundry. Do whatever you have to do to get your mind off of food.
  7. Meditation & Yoga: Meditation and yoga are powerful, stress-free ways to get in touch with your emotions. There are many self-guided meditation DVDs available through GAIAM.com that will help you relax and release the emotions you may be carrying into the evenings with you.
  8. PRAY: The power of prayer should never be underestimated. Know that God is here to support us in all our endeavors. Nothing is too small to pray about. In the Bible, the book of Matthew speaks about temptation:

Matthew 26:41 - New Living Translation (NLT)

41 Keep watch and pray, so that you will not give in to temptation. For the spirit is willing, but the body is weak!”

Being alert means being aware of the temptations in our lives. If we’re tempted by particular foods, discard them. For really severe bingers, I highly recommend dousing them in water first, then discarding them. Understand that temptation strikes when we are feeling most vulnerable. If we had a challenging day, temptation will call us until we answer it. Prayer is essential because it reminds us to call on God for help in combating the feelings we may be having that may lead us to binge.

Binge eating is very common and can be a highly emotional act. Over time, it can lead to lowered self-esteem, depression, a host of health issues, and weight gain.

If nighttime binging is something that you struggle with, I urge you to try out some of these tips and see if you have any relief. Have faith, applaud yourself for the baby steps, and know that binge-free nights are in your future!

Chica’s Red Quinoa & Kale Burgers (w/ Spicy Ketchup)

I had a vision of a quinoa burger and I knew I had some red quinoa and kale at home that I could use for the foundation. Since quinoa is a grain, it falls apart easily. Instead of eggs, I used tahini as a binder. This burger was very hearty and actually got slightly “crunchy” on the outside, which I LOVED!! My choosy son even enjoyed it. :-)

Prep time: 10 minutes  Cook time: 25 minutes  Serves: 6

Ingredients for Burger

  • 1  cup rinsed quinoa
  • 1-2 cups kale (any variety)
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1/4 cup tahini
  • 1 tablespoon fresh lemon juice + 1 teaspoon
  • 2/8 teaspoon cumin
  • Dash cayenne pepper
  • Sea salt to taste
  • Oil of choice

Ingredients for Spicy Ketchup

  • 1/2 cup organic ketchup
  • 1/16 cayenne pepper
  • ~2/8 teaspoon cumin
  • 2 tablespoons agave nector (or honey)

Directions

  1. Rinse quinoa well, then cook in two cups of water. Cook for approx. 20 minutes or until all the water is absorbed.
  2. Coat pan with oil, then saute chopped onions and with minced garlic.
  3. Steam kale for approx. 10 minutes. Finely chop by hand or pulse in food processor.
  4. In a large mixing bowl, place cooked quinoa, kale and remainder of ingredients and stir until mixed well.
  5. Form burgers with mixture. Recipe makes approx. 6 medium burgers.
  6. Lightly coat pan with oil then gently place burgers in and cook until lightly browned on both sides.
  7. Top burger with spicy ketchup.

Note: Take caution when turning burgers as they are soft and will fall apart.

Remember…always eat with a grateful ♥.

R.I.P. Michael Clark Duncan

I must tell you that since I heard of the Oscar nominated actor Michael Clark Duncan’s (from the film The Green Mile) death on Sept. 3rd, I’ve been troubled. Why? Because he was a vegetarian and I knew this would get all the meat eaters out on the defense saying that, “See, plant-based diets don’t work!”  As a vegan, and student studying to be a Certified Holistic Health Coach, this statement deeply concerns and intrigues me.

We will never know what the determining factors were in Mr. Duncan’s death. As I’ve read his family will not provide the details of the heart attack on July 13, 2012, it occurred to me that it is possible that Mr. Duncan’s death was due to his pre-vegetarian lifestyle of eating. He became a vegetarian in 2009, and according to PETA was ” plagued by illnesses before changing his diet.” It’s also important to note the following before jumping to conclusions about his untimely death:

  • Understand that although plant-based diets do not guarantee long term health, I believe strongly they can stack the cards in our favor. The American Heart Association says that vegetarian diets are typically lower in total fat, saturated fat and cholesterol, and thus healthier for our bodies:

Many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attacks), high blood pressure, diabetes mellitus and some forms of cancer.

A study from Loma Linda University also showed that vegetarians experience a 36% lower prevalence of metabolic syndrome–a precursor to heart disease, diabetes and stroke.

  • Don’t be fooled into thinking that just because someone eats a vegetarian/vegan diet that they are healthy. Have you ever heard of a “junk food” vegetarian/vegan?  Like many other Americans, many vegetarians/vegans consume too much processed food and too much sugar, for example. And, by the way, even though French fries are “legal” vegetarian/vegan foods, that does not mean that they should be eaten daily or at all!! Fresh, whole foods, organic fruits and vegetables are recommended for overall health. According to reports, Mr. Duncan did eat well and did not fit into this category.
  • There is always the possibility that there was another physiological condition that led to his heart attack to which we are unaware.
  • His body could have needed more time to heal. Perhaps the 51 years of  eating before he adopted a vegetarian diet were so poor that it attributed to his unfortunate death.
  • Mr. Duncan was not a vegan but a vegetarian, which means that he did consume dairy products and eggs. This is something else to consider.

Although Mr. Duncan’s death is indeed a tragedy, we can learn from this. While plant-based diets have many, many benefits, it is vital that the diet be approached in a healthy manner. It is essential that people on plant-based diets follow these guidelines:

  • Sulfar - Consume foods that contain sulfur. Foods that contain small amounts of sulfur IF the food was grown in soil that contains adequate amounts include broccoli, cauliflower, kale, Brussel sprouts, watercress, radish, leek, onion,  garlic, and wheat germ. It’s also possible to take methylsulfonylmethane, commonly known by its acronym MSM, to supplement if you are not certain about the soil quality. According to Dr. Mercola, “MSM is an organic form of sulfur and a potent antioxidant, naturally found in many plants.”
  • Balance – Eating a well balanced diet including fresh, whole foods, organic fruits and vegetables are recommended. In addition, avoid sugar as  much as possible because processing sugar puts stress on the organs, specifically on the pancreas and liver. Additionally, these “sugar” calories don’t fill us up, which leave us feeling unsatisfied which later lead us to forage for more food. These additional calories, if eating too often and not getting proper exercise, will lead to weight gain. Plus, sugary foods have NO value and cause nutritional undernourishment.
  • Vitamins B-12 & D – Insufficient levels of vitamins B-12 and D are also common among plant-based diets.  B-12 must be obtained from fortified products such as cereal, soymilk and other soy products as well as nutritional yeast. Obtain vitamin D by exposure to sunlight or taking a supplement.
  • Zinc – According the Livestrong.com, zinc is vital for proper enzyme function. Plant-based foods containing zinc include legumes, grains, cheese (for vegetarians), nuts, and soy products.
It is always sad when a person dies, especially a young person like Michael Clark Duncan. While we are here on Earth, we have to do our best to treat our bodies as temples and respect them. Based on what I read about Mr. Duncan, once he adopted a vegetarian diet, he began to do that more than ever before. Let us not cast stones and automatically assume that the cause of his death has anything to do with his vegetarian diet. Instead, let’s see this as an opportunity to learn more about our lifestyle choices and why we make them. Whatever style you choose, please be certain you have done the research and are getting the proper nutrition. What may be right for one person may not be right for you. Listen to your body and respect it. It knows what it needs.
Although death is always sad, this quote always helps me to put it into perspective.
We are all visitor to this time, this place. We are just passing through. Our purpose here is to observe, to learn, to love, to grow…and then we return home.  ~ Australian Aboriginal Proverb
RIP, Mr. Duncan. You will be missed.
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