Pace, Race and the Tortoise and Hare

So I awoke this morning feeling refreshed, saw the sunlight and looked out to see a crystal blue sky with snow on the cars! It is April 16 and we had 65ish degree temps on Monday with warmth, blooming and many people outside walking. I felt grateful for feeling good today, as this can be a scarce commodity, although more abundant than even three months ago! What immediately came to mind was Pace, not Race. To backup a bit, I have been known to race through things - it became part of my identity to be known as the energizer bunny - also closely associated with the hare that I will talk about. I was known to accomplish so much and it certainly fed my ego as well as my family for the years of single parenthood. When illness struck almost two years ago now, not only did my pace slow down, but I was compelled to look at how the race really had an impact of my physical, emotional and spiritual life. In the back of my mind, I knew that I could not keep up the pace, but I did not know how to get out of the vicious cycle. My daughters, wiser beyond their years, have noted that during this period of healing, when I feel well, I go with all my gusto - starting to put too much back into my life - old ways of being. On this past Sunday, as the sun and warmth crept in, I took a long walk, followed by a bike ride and proceeded to do the same on Monday. I felt great! My energy and stamina are so improved from where they had been, but by Tuesday, I felt lousy - low energy, digestive issues (part of how lyme shows up in me, feeling like this cycle will never end. However, instead of staying the place of "this will never end", I now choose to reflect. My reflection became quite clear - Pace yourself and do not Race. In fact, just last week, one of my esteemed energy workers reminded me of the tortoise and hare story - slow and steady wins the race and also shows the wisdom that we gain with time. Be well and keep a steady pace, Julie

Move Your Body

As the day began there was a steady rain and bone-chilling coldness to the air. The walk ended a bit shorter than usual, but still felt invigorating. Later in the afternoon, blue skies appeared, wind died down and it felt like a good time to walk Tammie, who never refuses an opportunity for a walk. (Tammie is my almost 10 year old shih-poo, an active sort!) Upon returning from an amazing walk along the shore, noting the waves, the energy of the ocean and beauty all around, I decided to take my bike out for a short spin. Cycling has been a favorite activity since childhood and I just got my 25+ year old bike back from its tune-up, so the timing was great. Cycling through old town and along the water, I decided to take a route that I've never done before in all my years traveling to Marblehead. What a beautiful adventure - houses I've never seen, inlets of water, lots of hills! What amazed me the most was my stamina and core energy. Since I have been ill for almost two years, I have been unable to ride my bike with much vigor. Today felt like a new lease on life or at least a major turn of the corner. I focus on these milestones in my healing process because it is being in the moment, feeling already healed, that will manifest this exact reality. Just for today, I am grateful! Blessings, Julie

" A Year Without Sugar - Memoir from a Mom"

Daily I seem to talk about the evils of sugar, assisting others in how to alter the taste buds, to tone them down to this addictive substance. I usually start by saying that we all come into the world loving sugar, since mother's milk is pretty darn good tasting! Unfortunately, the food industry puts sugar into almost everything one can imagine - even canned soup and bacon have it! Why is it so hard to break the habit. The ingestion of sugar causes an immediate rise in blood sugar, which then causes the pancreas to secrete insulin, the hormone that regulates blood sugar or the energy in the blood. With the decline in blood sugar, one may feel tired, weak, even shaky and the next thing that happens is a need and desire for more sugar. The cycle begins and for some, never ends! There are other players in the mix as well - neurotransmitters or brain chemical messengers, that feel good when the blood sugar is on the rise. Serotonin and GABA are the "feel good" neurotransmitters and if one tends to be anxious or depressed, a little boost in these can feel great. However, the cycle keeps going because of the insulin secretion and "gobbling up" of the sugar, hence energy. Suffice it to say, a lower sugar diet is very helpful and of course, we are coming up on a very candy intense celebration - Easter with all the Cadbury eggs, Peeps marshmallow treats and jelly beans! This can be a sugar addict's most difficult season. Read the clip from the article, "A Year Without Sugar" and see my delicious, altered cookie that really satisfies that palate! Happy Spring, Julie Year of No Sugar: A Memoir Posted on April 9, 2014 by Stone Hearth News Most likely everywhere. Sure, it’s in ice cream and cookies, but what scared Eve O. Schaub was the secret world of sugar–hidden in bacon, crackers, salad dressing, pasta sauce, chicken broth, and baby food. With her eyes open by the work of obesity expert Dr. Robert Lustig and others, Eve challenged her husband and two school-age daughters to join her on a quest to eat no added sugar for an entire year. Along the way, Eve uncovered the real costs of our sugar-heavy American diet–including diabetes, obesity, and increased incidences of health problems such as heart disease and cancer. The stories, tips, and recipes she shares throw fresh light on questionable nutritional advice we’ve been following for years and show that it is possible to eat at restaurants and go grocery shopping–with less and even no added sugar. Year of No Sugar is what the conversation about “kicking the sugar addiction” looks like for a real American family–a roller coaster of unexpected discoveries and challenges. “As an outspoken advocate for healthy eating, I found Schaub’s book to shine a much-needed spotlight on an aspect of American culture that is making us sick, fat, and unhappy, and it does so with wit and warmth.”–Suvir Sara, author of Indian Home Cooking “Delicious and compelling, her book is just about the best sugar substitute I’ve ever encountered.”–Pulitzer Prize-winning author Ron Powers Source: Amazon - See more at: http://www.stonehearthnewsletters.com/year-of-no-sugar-a-memoir/nutrition-food-sugar/#sthash.J3vaWbXt.dpuf Recipe from Julie: Flourless Peanut or Almond Butter Cookies (Best Cookies Ever!) ¼ C Sugar ¼ C Apple Sauce ½ C Benefiber 1 C Natural Peanut Butter, Sunbutter or Almond Butter 1 Egg Makes 1 Dozen 1. Preheat oven 350 degrees 2. Beat sugar, apple sauce, benfiber, peanut or almond butter, egg in medium mixing bowl with electric mixer until blended and smooth 3. Put in greased muffin tins filling them about half way up 4. Bake 15 minutes Makes one dozen cookies Can add 2 tbl Enjoy Life Chocolate Chips to mix

Yoga and Flow

Today I was at my yoga training all day, month 8 of 10 and loving it! The program that I take is Yoga Of Energy Flow, and ironically, a theme for my own self-work, is learning to "go with the flow!" In this process of transformation - physical, emotional and spiritual healing - there is an unlearning of habits, thoughts and behaviors that takes place and the laying down of new tracks of information for the body and mind to assimilate. It is quite fascinating to be in a space of calm, observing without reacting. Yoga has rekindled this basic awareness that we are all born with. Notice a baby when calm. There is observing, taking in without judgement or blame or self-ridicule. These latter attributes are learned and conditioned behaviors that we take ownership for over time. I often suggest to my clients to be the "outside observer", not a judge. It is in this place of observation that one can gather information to take steps towards transformation, to more easily "go with the flow", because there is no critical self telling one what he or she should or should not do. It is through the practice of observing and choosing that we become our true selves and life goes with the flow. Try it! Blessings, Julie

Radishes: A forgotten Crucifer

While in Germany for my three week alternative cancer treatment program, we learned so many properties of foods that I had been somewhat unfamiliar with. In the US, we did not usually tout the benefits of radishes, but in Germany, Poland, Russia and China, radishes are used medicinally for their antioxidant capacity and cancer fighting abilities. This pungent root is derived from China and the isothiocyanates are chemicals in the root which are responsible for the tangy bite. The sulphur containing aspect, known as sulforaphane, helps to inhibit tumor growth in the breast, prostate and ovaries by protecting the DNA from damage. I tend to never want to waste parts of the plants, so I decided to google if the greens were safe to eat and up popped multiple ways to enjoy these tender leaves. I also found out that the greens have even higher disease fighting qualities! Go ahead and enjoy your roots and leaves! Tangy Radish Salad One bunch radishes, washed and sliced 1/4 cup chopped fresh parsley (or 1 tsp dried if no fresh available) 1 tbl yellow mustard 2 tbl organic apple cider vinegar 2 tsp olive, grapeseed or walnut oil Mix the mustard, vinegar and oil together with a whisk Rinse the greens and place on plate Mix the sliced radishes and dressing together and place on top of greens Enjoy this delicious lunch including: Paleo Wrap thinly spread with mayo and dijon mustard with greens, organic chicken strips, peptita seeds, avocado, daiya cheddar. Serve with a few cubes of baked sweet potato cubes and radish salad Bon Appetit! Julie

I'm Back, It's Spring and "All Is Well"

After a few months' hiatus, I am back to writing for the well-being of myself and YOU, my audience or shall I say, my very well thought of and cared about people in my life. The past number of months have been a whirlwind, or maybe even a tornado! After my mom passed away in October, my health took a nose-dive for a few months. I had been diagnosed with chronic lyme in addition to hairy cell leukemia and boy, I did not feel well! I began exploring the lyme world and was introduced to a wonderful clinician who was referred to me by both an allopathic doc and an alternative colleague - the best of both worlds! I quite expected that I might experience yet another "healing crisis" or shall we say feeling worse before feeling better, and of course this was very true. Late in December while at the bottom of the barrel, I learned that I needed to sell my home sooner than I had anticipated due to my shorter work hours and less income. Immediately I thought about making sure my kids would feel okay with the rapid changes, that my patients would be taken care of and that my colleagues would have adequate information to continue referring to me or to my other esteemed nutrition colleagues. How interesting that I did not flinch for a moment about me, but was ready to dive into my oh so comfortable caregiver role! This role has both a positive and a negative side to it - being able to focus on others means you do not have to feel your own anger, sadness, pain, fear - how nice, BUT, those feelings get locked into our very cells, our being, our cognition - to be dealt with at a later date. Speed on up to now - we have all moved, love our new habitats and are adjusting, but not without some cost. I would say that our family has learned to operate on getting into priority mode, checking off the list, being efficient - and while this is very helpful during times of stress, the feelings and some physical manifestations come a little later. We've had some of that, but in the grand scheme of things, we are also so much more aware of this mind-body connection and pay attention to the multiple levels of symptoms and manifestations. "All is well" is a term that I have come to use on my own and as well as with one of the folks that I work with energetically. When I feel stress, anxiety or physical discomfort, I allow myself to feel the feelings, but also look to nature to really acknowledge that all is well. The birds do not fret over money; my dog, Tammie, does not worry about being fed. Nature has a way of reminding us that life goes on, that each moment is precious and that what we conjure up in our heads is just that - thoughts in our heads. I also find that yoga and breathing keep me very connected to this inner (and outer) feeling of peace. The breath-work, the postures, all open us up for being in the moment, knowing in our hearts, that "All Is Well"! Watch for tomorrow's blog on a delicious new paleo breakfast - photo as well! Namaste, Julie

Pesto In December?!

I had vowed never to be a 3 store grocery shopper but trying to follow a budget and feed my family with fresh and organic food, quickly changed that thought! I found myself embracing 3 and sometimes 4 places to purchase interesting foods. This week while at BJ's - my first stop of the week to purchase some organic veggies, grass fed bison and other organic meats, large bags of organic tortilla chips - there was organic fresh parsley and basil. I could not resist to purchase them and to plan a family meal with my version of pesto. I have found that many of these delicious sauces are very dense in fat/oil and this not only is very caloric, but can feel heavy on the digestion. I have experimented over the years using chicken broth to make up part of the liquid volume in many of these sauces. This lighter sauce can be used over pasta, grilled chicken breast, as a salad topper or even to top a baked potato! Try this version and reap the benefits of amazing herbs and the monounsaturated, heart-healthy olive oil. I use organic ingredients. Julie's Pesto: 2 tbl olive oil 3/4 cup plus 2 tbl organic chicken broth 1/4 cup parmesan cheese 1-2 garlic cloves 2 cups fresh basil leaves 2 tbl pine nuts or walnuts Blend all ingredients together until smooth. Store in covered container in refrigerator Bon Appetit! Julie