Stress contributes to a multitude of illnesses.  Letting stress overtake your life can contribute to or cause conditions as diverse as insomnia, digestive upsets, weight gain, heart problems, memory loss, and skin problems.  One great way to control your stress is by exercising.  Don't get bogged down in a whole new fitness routine.  Do a few yoga poses at night before bedtime, take the dog for a walk, or plan fun activities around exercise.  Go cross-country or downhill skiing for a day, take a hike in the forest preserve, go bowling with the kids, do an exercise video at home, dance in your family room to music that inspires you, or do whatever you enjoy that doesn't seem like too much work.

There is a class of herbs called adaptogenic herbs that help the body adapt to stress.  They balance the system and help the adrenal glands function properly in reaction to stress.  These herbs can be found as singles or in combination formulas.  They include rhodiola, ginseng, schizandra, ashwaganda and holy basil.  Holy basil is great for balancing cortisol levels and preventing that "fight or flight" response.  I find it gives me a very zen feeling.  If you prefer not to ingest something and want to let your nose lead you, therapeutic aromatherapy can be a great answer to stress.  Keeping one of these tiny bottles with you to sniff at times of stress can have an amazing soothing effect.  Lavender is the most common, but there are many others that can accomplish the same purpose.  We have testers of all of them so come in and experiment!  Some of the combination formulas are called Anxiety Rescue, Stress Relief and Emotional Rescue, to name a few. 

 

 

 

Think of a multivitamin as an incredibly cheap health insurance plan.  It supplies a base level of nutrients that assures that healthy bodies will have the nutrients they need to perform all bodily processes.  Vitamins and minerals work synergistically so missing even one can have a profound effect on the body over time.  The body has many compensatory processes in place, so you may not feel the effects of a deficiency for some time.  That does not, however, change the need for it.  Modern agricultural methods like over-farming and monocropping deplete soil nutrients, making our food less nutritious than it used to be.  The long distances that our food is shipped also contributes to nutrient loss.  Even if you eat a largely plant-based, organic diet, you still need a multivitamin!

 

I am often asked what the difference is between the brands we carry and drug store brands.  Drug store brands contain many fillers, non-absorbable forms of the vitamins, and often contain questionable preservatives like titanium dioxide.  I was reading labels at the drug store recently and nearly everything I picked up had titanium dioxide in it!  The crucial point, though, is the lack of vitamins in forms that are actually absorbed by the body rather than just passing through.  Save your $12 if you are taking these vitamins!

 

 

You've heard of those mangy critters called free radicals that cause diseases of every kind.  Free radicals can be generated by normal metabolic processes, but can also be produced by toxins taken in from the environment.  These toxins are unfortunately abundant in our air, food, and water.  The holidays don"t help either with the extra dose of foods that aren't good for you, alcohol, and extra stress.  The key is to have enough antioxidants in the system to neutralize the free radicals generated by regular things and all the merry-making.  Detoxing can be as simple as adding antioxidants to your regimen or doing a full body cleanse.  We have several herbal formulas as well as homeopathic ones.  We can advise you on which is best for you. 

 

Many toxins are held in the fat in the body.  If the environment in your body is not clean enough to handle the release and elimination of toxins, you will hold on to fat!  This makes detoxing a necessary precursor to any weight loss program.  I found after doing the Whole Food Total Body Cleanse with Acai that the spare tire around my abdomen was significantly reduced!  It's just one example of ways to clean your body out after the holidays.

 

 

Americans have developed a love affair with sugar that has reached alarming levels.  It was recently reported that the average American consumes 150 pounds of sugar each year!!  Sugar is hiding in much of the processed food we eat.  It has been indicated in many illnesses, particularly those of an inflammatory nature.  The overload of sugar in our diets has caused epidemic levels of diabetes, heart disease, and other illnesses.

 

Artificial sweeteners like Sunett, Nutrasweet and Sweet N' Low may cause problems ranging from DNA damage to cancer.  Splenda was also found in animal studies to reduce healthy gut bacteria and limit the bioavailability of orally administered drugs.  I have family members that actually got rid of GERD symptoms just by going off artificial sweeteners.  Furthermore, studies have shown that artificial sweeteners do not actually promote calorie reduction.  Those who use them have been found to eat more calories overall.

 

Personally, I may never give up sugar completely, but reducing it can be done easily.  I usually cut the sugar that baked goods call for by 1/5 or so and actually find things taste better that way.  Using organic sugar also helps and really makes a difference in the amount of "sugar buzz" you get from eating sugary foods.  For those who want to go further, there are also many natural alternatives to sugar including honey, agave nectar, stevia leaf, xylitol, palm or date sugar, and some of the sugar alcohols.

 

Honey still has a relatively high glycemic index (GI 55, compared to cane sugar at 68), so is not appropriate for diabetics.  It does, however, have a lot of healing powers due to its high level of antioxidants, and mineral and polyphenol content.  It is great to use as a sweetener, and can taste good in baked goods.  Agave nectar has a low glycemic index (GI in the teens) and has a milder taste.  I think its flavor goes with a wide variety of foods and a little goes a long way.  It is sweeter than sugar so less can be used.  I love to put it over plain Greek yogurt rather than buying sweetened yogurts.  It lacks the volume of honey or sugar so is more difficult to use in baked goods.

 

Stevia leaf is a plant indigenous to South America.  It is 300 times sweeter than sugar, making it difficult to use in baking.  It can, however, be mixed with unsweetened applesauce, tofu or one of the sugar alcohols to get the volume you would get from sugar.  Some products on the market mix it with either fiber or one of the sugar alcohols and can be used 1:1 for a cup of sugar in baking.  Stevia has zero calories and can be found in liquid or solid form.  Most forms have a slightly bitter aftertaste, so its taste is not appealing to some. 

 

Xylitol is a sugar alcohol that typically comes from birch bark or corn cobs or stalks.  It contains 40% fewer calories than sugar, tastes very similar, and can be used 1:1 in baking.  Xylitol, like the other sugar alcohols, is not easily absorbed into the bloodstream, and therefore has a low glycemic index of just 7.  If used in very large amounts it may cause loose stools, but moderate consumption (less than 6 teaspoons at a time) should not cause any distress.  Xylitol also has bacteria-fighting capabilities, and is now found in many dental products and chewing gum.  Chewing gum and mints like the Spry brand that we carry can actually promote dental health!

 

Palm sugar is another sweetener to consider.  It is made from the juice of coconut palm sugar blossoms, which is boiled and then ground into a powder.  Its GI rating of 35 is much lower than that of sugar and it can be used 1:1 in baking.  It is rich in amino acids and B vitamins.  Date sugar also has a good nutrient profile and can be used 1:1 for cane sugar in baking.  There are other alternatives, but more on that later!

 

 

People went a little crazy with the low fat craze, just like the low carb craze, and other American fads.  The truth is none of these fad diets are the real answer.  "Everything in moderation" is the best diet plan I can think of.  Fats play many important roles in the body.  Fats make up the cell membrane, are involved in proper nerve transmission in the brain, help oxygenate the muscles, promote healthy skin, are an important source of energy, and help prevent inflammation in the body.  The key is to eat the right kinds of fat and not to eat too much.  Calories from fat should be about 20% of your daily caloric intake, plus or minus, depending on your level of activity.  The hydrogenated oils and trans fats found in many of the processed foods we eat are the real culprits in terms of the unhealthy effects of fats.

 

Omega-3 fats are found in fatty, cold water fish such as salmon, sardines and anchovies and are usually the fats most missing from a typical American diet.  Omega-3's have many health benefits and most people can benefit from adding them to the diet.  Great ways to add omega-3's are flax oil, ground or milled flax seed, fish oils, chia seeds, or walnuts.

 

Using healthy oils as a regular part of your diet is also important.  Many of us use olive oil to saute because we think is a healthy alternative.  It is, but unfortunately loses many of its benefits at higher temperatures.  Better alternatives for higher heat include grape seed oil and coconut oil.  We have  a great organic coconut oil here at the store.  I also like coconut oil on my toast with cinnamon on top, or Garden of Life's Super Seed, a whole food blend of sprouted seeds, grains and legumes that is an excellent source of omega-3's.  Olive oil does impart a wonderful flavor, but if you want to use it, do so very sparingly and add more after cooking.  This way it will retain its healthy benefits. 

 

Udo's oil is a great vegetarian oil, containing flax, nut and seed oils.  It adds a great nutty flavor and smooth texture to smoothies and is perfect as part of a salad dressing.  Your healthy oils can also be added as a topping to soups after cooking and are a great addition to your yogurt concoctions.  Udo's has done studies on the effects of its oils on athletes, noting many enhancing traits.

 

 

I have nothing against coffee in moderation, say one or two cups a day.  Coffee is a good antioxidant, but also has some negative effects.  Caffeine must be eliminated by the kidneys, and takes the same pathway to be eliminated as uric acid.  This is why gout sufferers should limit intake of coffee.  I always notice pain in my joints after having caffeine and I'm told that this is because of uric acid build-up--makes sense!  Coffee is a ritual for some, but how about replacing it once in a while with an herbal tea, or Dandy Blend, a coffee substitute?  Dandy Blend tastes quite a bit like coffee, has the cleansing benefits of the herb dandelion, and makes a great latte when mixed with almond milk!

 

If you depend on coffee for energy, you may want to take a look at your diet, sleep habits, or your need to rebalance your adrenal glands.  A diet full of processed foods will ensure that you do not get the nutrients you need to meet your energy requirements.  If you don't sleep well, address that problem with herbs that promote sleep, melatonin, relaxation techniques, or calming essential oils.  If excess stress has you worn down, consider using one of the fortifying herbs that will help rebalance your system like rhodiola, ginseng, schizandra, holy basil or ashwaganda.

 

 

We all have an Achilles heel--that one issue or bad habit that stays with us, our defense mechanism, an obsessive compulsive trait, or some other such thing.  Pick one thing this year and really work on it.  Flower essences are a great tool to help you through these issues.  They work on an energetic level, are subtle, don't interfere with prescription drugs, herbs or homeopathy, and have incredible healing effects.  They can help you work on issues as diverse as forgiveness, courage, mental chatter, shyness and pessimism.  The possibilities are endless.  If you have a mental or emotional issue, there is a flower essence for it. 

 

I have found that when I use them, I barely even notice their effects until one day I am done with the issue!  The combination essences that deal with specific issues are a great way to introduce you to the effects of flower essences.  Sacred Heart can help with divorce, break-ups or any kind of emotional issue that affects the heart energy.  Grief Relief can help you move through the death of a loved one.  Adol Essence can help that crazy pre-teen who used to be your sweet little child.  They are a non-invasive way to help you through even the worst of things life can throw at you!

 

 

I know--you're busy, your stressed, you have a million things to do.  You are taking your kids to their events, caring for your elderly parent, or doing work for that very worthy community organization.  But squeezing in time for you is essential.  If we never recharge our own battery we are sure to burn out and then we'll be no good to anyone.  No one can get by with self-neglect for too long! 

 

This past Sunday we did our inventory here at the store from 8 am to 8:pm.  It was a long day and I desperately tried to get someone to pamper me when I went home.  Just a small foot rub or back rub pleeeeease!  To no avail!  So, instead, I gave myself a foot rub with some lavender oil and I must say it was awesome.  I thought about feeling sorry for myself at first, but this turned out to be a much better solution.

 

Take a few minutes for yourself, even if it's just ten or fifteen.  Take a bath, listen to some music, read your trashy magazine, talk on the phone to a friend, or do something that is really, truly just for you.  It's great to have some me time on the schedule.  A time when you can go get your nails done, take a run, sip coffee with your neighbor, meditate.  Just make sure it's really for you.  Think about what fills your tank and fill it!

 

I hope that you all have a Happy and Healthy New Year!  I wish you all of the best in 2010!!