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Join me on Thursday, July 23rd at 5:30 at the Institute for Integrative Health for “Sweet Confessions.”
We’ll start with a healthy happy hour at 5:30 with an engaging talk by Dr. Chris D’Adamo and me starting at 6:30. The event is FREE but space is limited, so please register here.
How will I be a contribution today?
What if we were to ask ourselves that question everyday?
What if we were to throw ourselves into life as people who make a difference, accepting that we may not understand how or why?
This past weekend, I was part of a special group of people who were a contribution and made a difference.
Earlier this year, my brother’s mother-in-law, Patti, was diagnosed with brain cancer.
Always the one to take care of others and put their needs first, she was suddenly thrust into a new reality that she, the perpetual caregiver, would have to become the receiver.
It came as a particularly tough blow because her daughter, Layne, my brother’s wife, was one month from her daughter Raleigh’s due date. Not only that, but Patti’s sister Diane, who coached lacrosse at Loyola University for years, passed away from brain cancer over a decade ago.
This is the worst kind of de ja vu.
Two women in the same family – sisters. What are the odds??
Each year in September, our family takes part in a memorial 5k at Loyola University to support Aunt Di, as she is lovingly remembered.
But this weekend was about Patti.
Over two dozen friends and family showed up at Goucher College to rally around Patti for the Keep Punching 5k, a race focused on raising money and support to prevent and eradicate brain cancer.
My family is pretty competitive, so my parents, husband, and brother and a bunch of other friends were all racing, but a recent foot injury sidelined me.
As I was leaving the house that morning, the words from a book I’m reading called The Art of Possibility, came to mind.
Instead of being bummed out about not being able to run the 5k and compete, I thought to myself, “How can I be a contribution today?”
I grabbed my camera.
I knew Patti would be at the race and that it would be the first time I would see her since her diagnosis. She would be surrounded by friends and family, including her grandchildren and our niece and nephew – Raleigh & Braxton.
What better opportunity than this to capture the support, love, and joy that would be sure to characterize the day?
It was a humid morning, and our team of over two dozen supporters – “Punchin’ for Patti” – trickled into the race start. Friends, co-workers, and family showed up to support the cause.
And then the guest of honor arrived.
Seeing such a vibrant woman who has always been full of life and energy confined to a wheelchair took me aback at first. It’s one thing to hear about what someone is going through when they’re battling cancer.
It’s another thing entirely to see them.
The first round of radiation and chemo caused her to lose her signature blond hair, but I was only momentarily distracted by that as her radiant smile emerged.
She showed determination almost immediately, as she rose out of her chair, so she could walk with the support of her cane.
Patti is a fighter, and she wanted to show us how far she’s come.
You couldn’t help but smile and cheer her on in that moment!
“F*ck cancer!” she declared, as she started on the first of what would be many loops around the track, alternating between walking and being pushed around in her wheelchair.
I had the opportunity to walk with her and capture these moments by camera.
Once the race was finished, the awards ceremony began. My parents each won their age group and gave their medals to Patti.
After all, everyone was running for her. We all knew that she was the real winner that day.
Just as the ceremony was wrapping up, it was announced that there would be two awards given to the most spirited teams.
Punchin’ for Patti came in second!
We all cheered as she went up to accept her award.
She beamed with pride as she held up her plaque.
Never one to take herself too seriously and always a woman with a sense of humor, Patti looked at her plaque and laughing and smiling said,
“I never win anything. I had to get brain cancer to win an award!”
We all had a laugh with her, and then I took a few moments to ask her how she was really doing.
She told me how she spent months feeling angry, confused, and upset about her diagnosis and what she was going through. Her voice cracked as she shared the guilt and sadness she felt that she couldn’t be with her daughter for the birth of her granddaughter. She expressed fear that her grandchildren wouldn’t know her.
She said everything really brought her down for a while.
But on Sunday, you could tell something in her had changed.
She had hope.
With renewed determination and a new lease on life, she said she’s committed to doing everything she can to fight this. While she knows it will never go away, she’s going to make the best of it. She told me even if she has another 5, 10, 15 good years left, she wants to be here for her kids and grandkids as long as she can.
You couldn’t help but tear up as you watched her hold her granddaughter. She worked hard in physical therapy, so she would be able to hold Raleigh in her arms.
Her grandson, Braxton, looked like a king on his throne as he sat on her lap while she was pushed around the track.
What an incredibly inspiring and emotional day.
All because a group of people decided to be a contribution.
Sometimes we’re the giver. Other times, we’re the receiver.
Sometimes we’re the medal winner. Other times, we’re the cheerleader.
Sometimes we feel strong and determined. Other times, we feel weak and defeated.
But no matter what we are or how we’re feeling, we can make a difference in someone else’s life.
As we were leaving, I hugged Patti and told her she’s an inspiration. I told her how many people love and care about her. She said it took her a long time to realize how many people love her and how much, regardless of whether she is taking care of them or doing something for them.
She is loved simply because she is.
Don’t all of us need that reminder sometimes?
So, Patti, from all of us who love and care about you and see the feisty fighter in you:
“Keep punching. Keep fighting. And know how very much you are loved.”
If you want to donate to Keep Punching to support the fight against brain cancer, click here.
Back in February, I was printing business cards in preparation for a presentation at a women’s retreat.
I checked Facebook and saw that my Facebook page for Rachel’s Nourishing Kitchen had a new “Like” from the Institute for Integrative Health.
“That sounds like a neat place,” I thought to myself as I clicked on their map to see where they were located.
Imagine my surprise when I found out they are right here in Baltimore!
In addition to being a beacon of hope for health care and focusing on integrative and holistic health, the Institute offers a variety of free and fee-based programs throughout the year to spread the message of hope, health and happiness to the community.
I’m so excited to be partnering with them and one of their nutrition gurus, Dr. Chris D’Adamo, to teach a fun workshop called “Sweet Confessions” on Thursday, July 23rd at their center on Fleet Street in Baltimore.
Before the talk, there will be a Healthy Happy Hour featuring yoga mini-sessions, raffles, and special discounts along with complimentary drinks and snacks from B’More Organic, Helene’s Kitchen, Jinji Chocolates, KIND, Mamma Chia, and yours truly, Rachel’s Nourishing Kitchen. 🙂
During the talk, Dr. D’Adamo and I will be sharing what we’ve learned in a way that is fun, engaging and refreshing. We’ll help clear up all of the confusion and give you the scoop on everything from agave to xylitol!
I’ve had my own challenges with sugar over the years (I’ve always had a sweet tooth!) but have learned how to make the best choices for sweeteners for my body without guilt or judgment.
I’ve also learned how to prepare delicious sweet treats using real, whole foods instead of refined sugar and flour and will have some of them to sample during the Healthy Happy Hour!
The event is *FREE* but space is limited, so make sure you register here as soon as possible.
I hope to see many of you there! 🙂
I write this blog to give you a refreshing approach about what to eat and how to live in a way that makes you feel energized, inspired and alive.
Today’s post is about two of those things – eating well and feeling inspired.
It isn’t often that we come across celebrities, especially professional athletes, who are not only talented but also motivating, gracious and humble.
In the process of doing a fact check for this post, I came across the MVP acceptance speech from the person whose name inspired today’s dish – Stephen Curry from the NBA Champion Golden State Warriors.
Talk about someone who is energized, inspired and alive!
Even if you’ve never watched an NBA game in your life, it’s worth listening to his acceptance speech. In his closing, he had this to say:
Be the best version of yourself in everything that you do. You don’t have to live anybody else’s story […] It doesn’t matter where you come from, what you have or don’t have […] All you need to have is faith in God, an undying passion for what you choose to do in this life and a relentless drive and the will to do whatever it takes to be successful in whatever you put your mind to.
Make sure you live in the moment and work your butt off every single day. And I hope I inspire people all around the world to just be themselves, be humble and be grateful for all the blessings in your life.
WOW. Pretty incredible, right??
I had the opportunity to watch Steph Curry play in person back in 2008 during Davidson’s upset over Gonzaga in the NCAA playoffs. My family was spending Easter in Raleigh, North Carolina, and there happened to be a few playoff games that weekend that we got tickets to see.
Curry (#30 below) scored 40 points in that game, with 30 of those points coming in the second half alone. You could tell there was something special about him. He is always in my fantasy basketball team without fail! Curry always seems to send me right to the top of the fantasy basketball rankings.
Now, it’s time for the “Curry” recipe that his name inspired! 🙂
Curry is a blend of spices that is common in Indian food and serves as the flavor base for this EASY hummus recipe.
Growing up, I was never very adventurous when it came to food, but over the past few years, I’ve learned to love the bold flavors of spices like ginger, coriander, turmeric, and cumin that often make up a traditional curry powder.
This curried hummus has a little bit of a kick to it (and that’s coming from someone who is SUPER sensitive to anything remotely spicy), but it’s not overpowering.
It’s loaded with flavor and would make a perfect dip for veggies, crackers, chips or whatever other dippables you have on hand!
This Indian-inspired hummus makes a delicious dip for your favorite veggies or pretzels (I love Mary’s Gone Crackers’ brand!) or as a spread for sandwiches.
Put all ingredients except the olive oil in a food processor and process until mostly combined. Scrape down the sides with a spatula as needed.
Stream in olive oil (through hole on top of food processor) and process until hummus is creamy. Serve immediately or store in a glass container in the fridge. It won’t last long!
If you like curry, check out these recipes for curry roasted potatoes, fancy pants curried cauliflower steaks and mash, or one of my favorite dishes ever – this curried lentil and rice casserole.
I’ve been getting around a bit more slowly than usual this week.
But it hasn’t been by choice.
I usually rush through my day, moving from one commitment to the next with few breaks in between. Because I’m so passionate about the work that I do, I tend to say “yes” to a lot of things and am always on the move.
I was abruptly reminded about the need to slooooow down on Monday night.
I was in the kitchen about to make this dessert for a co-worker’s baby shower.
I grabbed a glass jar of coconut flour from our lazy Susan and was lifting it up by the lid to set it up on the counter top.
Within a matter of seconds, the side of the jar and the edge of the countertop collided in such a way that the bottom of the jar blew out and fell to the ground, lacerating the top of my bare right foot in the process.
I yelled as I realized what happened and started to see blood. Bill came running in to see what was wrong.
He grabbed our kitchen first aid kit and tried to stop the bleeding and after one look, he said “We need to go to Patient First“. With hindsight, I know that I am lucky that I don’t have to worry about the costs of things like urgent care. Many people have to rely on crowdfunding and similar things to cover their bills. But nevertheless, at the time I panicked and complained. Bill calmly wrapped the wound, and I then hopped to the car.
When we arrived, they sat me in a wheelchair, so I didn’t have to put pressure on my foot, and I waited patiently until I could be seen.
The nurse who initially helped me was the same nurse who saw me last year when I ever so gracefully cut off part of the tip of my finger with a chef’s knife.
“Oh yeah, you’re gonna need stitches,” she said.
GREAT.
I threw a pity party for the next hour or so as Bill held my hand and I texted a few friends about my unfortunate accident.
My friend, Corinne, provided some comic relief (friends are the best!) in the midst of my less than awesome night. Don’t mind some of my misspelled words 🙂
When the physician’s assistant finally came in to numb me and sew me up, she prefaced what she was about to do with, “When I numb this, it’s going to hurt, burn, sting. You can scream, cuss, or yell, but please don’t hit me.”
Fantastic.
I braced myself.
I had a death grip on Bill’s hand and started DEEP breathing and exhaling while the area was numbed. It’s amazing how much that stuff from yoga, meditation and singing ACTUALLY WORKS. I hardly felt a pinch 🙂
I left with a mini boot so that I could walk more comfortably and keep it protected in the bandage the next day. Super cute, right??
By the time we got home, it was after 11:00, and I had yet to make the dessert for my co-worker. Bill did it for me, even though he had to wake up early to get to school to set up field day, which is fully in his hands as the phys ed teacher.
As I fell asleep, I was feeling sorry for myself in a big way and was asking, “Why is this happening TO me??”
When I woke up Tuesday morning with a sore foot and spent the morning hopping around the house, I took some time to reflect on what this situation could be teaching me.
Almost immediately, I was reminded of a friend of mine who was injured at work. She had a nasty fall at work and ended up needing to take a significant amount of time off. In the end, after speaking to an attorney she even decided to file a personal injury lawsuit.
If ever you are injured at work and you suspect that the negligent behavior of someone else might have contributed towards your accident, there is a chance that you could be entitled to compensation. That being said, personal injury law can be confusing and so reaching out to a legal expert is always in your best interest.
Ultimately, my accident happened in my kitchen in my own home so I was quite lucky in this respect!
So, what if instead of asking,“Why is this happening TO me?” I asked…
As I’ve thought about that over the past three days, here’s what has come to mind for me:
I’ll be honest, with my entrepreneurial spirit and passion, I tend to be running 100 miles per hour most days of the week. I can easily get caught up in all of the ideas, dreams, visions and activities in my life and forget to take a moment to slow down, pause, and check in with myself.
When I was at the urgent care clinic, the physician’s assistant who was treating me made a comment that resonated with me because it’s so true of most of us. Patients come in all the time and say things like:
“I don’t have time to be sick. Give me a pill.”
So many of us tend to do that, don’t we? We “don’t have time” to be inconvenienced or slowed down. But sometimes it takes something like this happening to make us realize we’re rushing through life instead of fully appreciating each day.
Whether I want to go for a morning walk, a jog around the harbor, a hike in the park, or shake what I’ve got in Zumba or Nia, I generally move in ways that make me feel good without thinking about it. I used to force myself to exercise in ways that weren’t fun or enjoyable for me, but I’ve realized life is too short to do that. I’m committed to moving in ways that bring me joy.
With my friend Lola after taking her Nia class. SO invigorating, freeing and joyful!
This week, my injured foot has felt “tight” and a bit swollen, so I haven’t really been able to exercise. I’m really looking forward to when I can move freely again and know I will appreciate it more than I have in the past.
We all have needs. Sometimes we give more than we get, but at other times, we get more than we give. Growing up in a home of ambitious, independent, self-starters, I was never very good at asking for help or what I needed or wanted. I didn’t want to be a burden or look like I couldn’t handle something. But then I think of times when people need my help. I don’t think they’re “needy” and I’m more than willing to help them. When I’m in the midst of trying to “do it all” myself, I lose sight of that.
From the guy who held the door open for me and made me laugh on the elevator to my friend Laura coming over to pick up the dessert, Dulaney going to my car to get business cards and Kat helping me carry boxes out to my car, people were more than willing to help me.
I just had to be open to receiving it.
The day after my injury, Bill looked at my foot and commented how it was already starting to heal. Isn’t the body amazing? It WANTS to heal. Inside and outside. Most of the time, we just refuse to get out of its way.
Several years ago, I had surgery on my hand and ended up with a scar over the knuckle of my left ring finger. When I first saw the stitches, I was horrified. This was my wedding ring finger.
It took 3 months of physical therapy to rehab my hand and get it back to where I could use it normally again. I was diligent about massaging the scar and patching it at night, and most of the time I don’t even notice that it’s there.
I’ve been equally nervous about my foot and the 2-inch-long scar that is now very visible just beneath my toe line.
I’m going to be partnering with my friend and mentor, Katie Hussong, to use healing oils to aid my body in its healing process. After all, they were the first form of plant-based medicine we ever had, so I might as well try them! I’ll be reporting back how the healing process goes and am optimistic it will go well!
I’ve been blessed with an incredibly selfless husband who loves me at my worst when I’m acting anything but lovable. I’ve struggled to feel “worthy” of this kind of love. But this is what real love is about – sacrifice, selflessness, patience, kindness, grace and forgiveness.
It’s about saying, “I don’t love how you’re acting, but I still love YOU.”
That’s how I’ve felt this week. And for that, I’m grateful.
In the midst of our challenges, we can be open to learning lessons we’re often too busy to see when we’re hurrying through life.
I’m thankful for the lessons I’m learning through this one.
Eating healthy and traveling can be a challenge, but in San Diego, it is almost effortless.
With juice and smoothie bars popping up on every corner and a commitment to serving sustainable, local, fresh and nourishing cuisine, San Diego is a healthy foodie’s dream.
(Especially for someone like me who is always looking for tasty dairy-free and gluten-free options!)
My husband Bill and I recently made our first trip to California and had an amazing time exploring the relaxing and beautiful coast and eating lots of delicious and energizing food.
I have to give a shout out to my friend, Janna, who was kind enough to take the time to send me a few of the recommendations below. Bill and I did some exploring on our own, too, and came across some awesome food that we wish we could have brought home with us.
Check out my top picks below for places to try the next time you’re in sunny San Diego! I will give you more details about the vibe, what we ate, and what you have to try if you go there. Here is the short list (in no particular order).
650 1st Avenue, San Diego; 619-237-7625; www.vitalitytap.com
The Vibe: If you do not know what to look for, you could easily miss this place. It is inside of a nutrition store. They had a list of dozens of superfood boosters, including chlorella, goji berries, lucuma powder, and chaga mushrooms that you could add to any smoothie. Which reminds me, I have been doing a lot of research about chaga mushrooms recently, as one of my friends told me that she uses them to boost her immune system. You can read more about the therapeutic potential of chaga mushrooms here: https://www.chagainsight.com. Vitality Tap also encouraged us to post a review on Yelp to get a free detox shot. Free? Sign me up 🙂
What We Ate
802 5th Avenue, San Diego; 619-795-0721, www.cafe-21.com
The Vibe: Farm-to-table restaurant in the heart of the Gaslamp district that sources its food from local farmers and distributors and is committed to crafting creative, seasonal, and delicious dishes and drinks. There is a Mediterranean vibe that I loved about this place, but their menu is eclectic and offers something for everyone. The chef was accommodating and creative when it came to my dairy and gluten-sensitivities, and any dish our servers recommended was a winner. We liked it so much that we went for dinner and brunch. It was the best thing ever to come from Tennis Lessons San Diego and sit down and eat lunch at this place.
What We Ate
Dinner
Brunch
You Have to Trythe Avocado, Mushroom & Eggplant Fries. Our minds were blown (hence Bills face in the pic above)!
Also, if you sign up for their newsletter, they’ll send you special deals, including a free meal on your birthday!
4230 Voltaire Street, San Diego; 619-223-2880; www.peacepies.com
The Vibe: I was super excited to check out this place when I saw their menu online. It is a Bohemian café with a locally sourced menu of raw, vegan, gluten-free, and soy-free dishes. I’m pretty sure we went to Peace Pies three times for some combination of lunch/dinner/dessert. We loved it!
What We Ate
You Have to TryMango Curry Wrap & Kale Chips (yum x100)…and the Chocolate Chip Cookie Sandwich!
1250 Prospect Street, La Jolla; 858-454-4244, www.georgesatthecove.com
The Vibe: Talk about a view. Wow. Not only was our rooftop table overlooking the Pacific picture perfect, but so was our meal. The sea was absolutely stunning and we found out from some locals that you can take a kayak tour of the sea caves in La Jolla, San Diego which will have to try next time we visit. After multiple people recommended we check out Georges, we knew we had to make it part of our trip.
What We Ate
You Have to TryScallop Ceviche. My co-worker, Gina, turned us on to this appetizer. She told us we absolutely had to have it, and we’re so glad we took her advice! Light, crisp and refreshing, it was a perfect start to our West Coast lunch on a breezy afternoon.
Multiple Locations; 935 Silverado Street, La Jolla; www.juicecrafters.com
The Vibe: We stumbled upon this place when we were wandering around La Jolla and looking for something hydrating and energy-boosting before dinner. Juice Crafters is a family-owned cold-pressed juice and powerhouse smoothie bar whose approach is to “live well and be well.” That’s my kind of place!
What We Drank
You Have to TryAnything on the menu! We only stopped by for something to hydrate us before dinner, but all of their smoothies looked good, especially the Chunky Monkey Smoothie they were advertising outside that day.
3960 Normal Street, San Diego, www.hillcrestfarmersmarket.com
The Vibe: Held Sundays from 9:00 a.m. – 2:00 p.m., this was our favorite of the three farmer’s markets we checked out while in San Diego. There are over 175 vendors there, so give yourself some time to explore. Take a look out all the awesome eats below!
What We Ate:
4661 Park Boulevard, San Diego; 619-269-9989; www.myplumeria.com
The Vibe: Described by Janna as her “favorite Thai restaurant in all of California,” we knew we had to check it out. On our last night in San Diego, we ventured to Hillcrest to check out this vegetarian restaurant. You don’t have to be a vegetarian to enjoy the food there though, so don’t let that stop you.
What We Ate
You Have to TryZen Soup (one of the most delicious, flavor-packed dishes I’ve ever tried!)
Multiple Locations; Coronado Island, www.burgerlounge.com
The Vibe: Before we left for San Diego, we asked people about “must-see” places, and almost everyone suggested Coronado Island. We spent the morning at the beach and wandering around the island and worked up an appetite. We were debating doing one of the famed San Diego whale watching trips but just ran out of time, which was gutting! When we saw the line in front of Burger Lounge and the signs for 100% grass-fed beef, we were sold. If only other fast casual chains would get on board with having higher integrity, quality ingredients that taste delicious like Burger Lounge. I’m hopeful it will happen the more we ask for it!
What We Ate
You Have to Try…Turkey Burger with Basil Dressing (YUM!) The best turkey burger I’ve ever had. Period.
4S Commons Town Center, 10511 Commons Drive, San Diego, www.jimbos.com
The Vibe & The Eats: Okay, so it’s not technically a restaurant, but I’m a sucker for cool grocery stores. I went to this place about every other day during the trip for drinks, snacks, immune booster packs (the time change wasn’t loving me), and even toiletries I had forgotten to bring.
It’s always nice to have a trusted grocery store to go to when you’re staying in a new place.
Check out Cafe Gratitude instead!
910 J Street, San Diego; 619-255-2927, www.solcal.com
The Vibe: With a tagline of “Healthy. Happy. Yummy,” I knew this place was for me 🙂 They serve cleanse-focused juices, smoothies, elixirs and modern vegetarian eats in a cheerful, contemporary setting. One morning we ran there for breakfast and walked home. The free cucumber water was refreshing and thirst-quenching after our run.
What We Ate
We could have eaten every meal there for breakfast, lunch and dinner for two weeks and eaten something different every time. I would love to go back and try the Cacao Oatmeal, Loaded Baked Sweet Potato, and the Sol Kale Salad.
And last but not least, here are a few honorable mentions worth checking out!
Seasons 52 (Focus on fresh, seasonal ingredients)
Cafe Gratitude (I have heard great things!)
Puesto (Bills favorite taco place. Amazing guac and yummy tacos)
BarleyMash (Not exactly known for their healthy food, but their baby kale salad with lemon vinaigrette and chicken on top was deeeelish!)
If you feel less than awesome in your body at this very moment, keep reading. What I’m sharing today could literally change your life!
Today, we’re talking about a topic that is near and dear to me because of my personal healing journey to identify food sensitivities, get myself off of a chronic disease medication, and heal my body.
What I’ve learned about the digestive system and its role in keeping me healthy has transformed my life. I have dealt with some form of sickness for most of my life, but addressing the underlying system and root causes has helped me feel better.
For the longest time, I felt like what I was dealing with was “normal” because it was all I’d ever known. (Doesn’t everyone get ear and sinus infections and bronchitis and reflux??). On what seems like a daily basis, I either hear stories about, talk to people dealing with or read about frustrating struggles with health issues that SEEM to be “normal” because they are common.
From indigestion, migraines, asthma, acne, irritable bowel syndrome and heartburn to depression, anxiety, diabetes, and constipation, we’ve grown to think of these things as normal because so many people we know deal with them.
So what’s the secret?
Good health begins in the gut, the digestive system.
Did you know that over 50% of our immune system lies in and around our digestive tract? And that’s being conservative. Some experts report that as much as 70-80% of our immune cells are in and around our digestive system!
That means EVERYTHING we eat and drink goes through that system and affects it. Everything.
There is a strong link between what we eat and drink and how we feel.
I’m excited to share some potentially life-changing information with you in today’s post. I had the privilege of learning from one of the best and brightest in the field of nutrition and gut health, Dr. Chris D’Adamo from the University of Maryland Center for Integrative Medicine.
Check out his top 10 tips to optimize YOUR gut health to start feeling better today!
With Dr. Berman and Dr. Chris D’Adamo before his keynote
The body has a remarkable ability to be transformed and heal when we give it what it needs and take away what is hurting it.
Consider something like depression. It’s a complex condition without a sole cause or treatment. BUT, when you learn that over 90% of our “happiness hormone” (serotonin) production occurs in the GUT, it makes sense to look at healing the gut as a way to boost our mood and feel better. Aligning with functional medicine doctors can help you determine the true root cause of your condition, not matter what it is, and even it seems to have no connection to your digestive system.
I’m talking about Celiac disease, Crohn’s disease, ulcers, diverticulosis, infections, ulcerative colitis, gallstones, and colorectal cancer, among others. In case you were not already aware, gastroenterologists are doctors who investigate, diagnose, treat and prevent all gastrointestinal (stomach and intestines) and hepatological (liver, gallbladder, biliary tree and pancreas) diseases. Gastroenterologists can be found all over the world, so whether you are looking for a gastroenterologist in castle hill or a doctor closer to home, do not be afraid to do some research online to track down a specialist in your area. Above all, speaking to a few different doctors can help you to get a second opinion.
Consequently, if you’re looking for a gastroenterologist who has been recommended to me by Dr. D’Adamo, contact Dr. Jim Novick at GBMC in Towson. If you want to find someone near you, search for a provider at the Institute for Functional Medicine’s website here.
Two weeks is NOT the same as forever. I promise.
Think of going through an elimination diet as “removing the tacks” you’re sitting on that are causing you pain/discomfort/less than awesome health. The ultimate goal is to remove as few foods as possible while optimizing your health.
Suppressing symptoms with medication is just like sitting on a sharp tack and holding an ice pack on the spot to numb it rather than removing the tack completely.
Sometimes we are eating foods that are literally making us sick and causing us to stay there, no matter how much of the good stuff we add in. For me, those foods are dairy and gluten (the two most common allergenic foods).
Once I removed them from my diet, everything from congestion to sinus and ear infections and acid reflux went away.
Check out these AWESOME resources about how to do an elimination diet on the Institute for Functional Medicine’s website. Try it. These practitioners restore hope to health care.
Aspartame, found in Diet foods and drinks, and also known as Equal and Nutrasweet damages the healthy balance of bacteria in our digestive system that keeps us well.
Sucralose, the sugar in Splenda, has been associated with weight gain and potential involvement in irritable bowel disease. Sugar alcohols (anything ending in “-ol” like malitol) can have laxative effects and disrupt healthy gut function.
If you or someone you know is trying to get off of artificial sweeteners, watch the free documentary Sweet Misery. In the meantime, your best bet for a real sweetener (in moderation) is raw honey because it contains prebiotics and probiotics.
I’m talking about the Prilosecs, Prevacids and Nexiums of the world. They have NOT been studied for long-term use and can often ultimately do more harm than good.
They are symptom “shushers.” Many of them (PPIs – proton pump inhibitors like what you see above) work by shutting off our body’s stomach acid production.We NEED stomach acid to break down our food, so we can properly absorb and use it. We don’t want to shut off this natural function of our body.
Believe it or not, many people who are diagnosed with acid reflux may actually have LOW stomach acid, which was the case for me. I rarely felt true hunger and often felt like my food was just sitting in my stomach after eating, taking its sweet time to digest.
As a result of taking acid-blocking medications for almost a decade, I messed up my body’s natural stomach acid and wasn’t breaking down proteins properly into amino acids or creating vitamin B12 (essential for energy and hundreds of other functions in the body).
Oops.
Guess what I’ve learned since then? We need the building blocks of protein to build everything from hormones and neurotransmitters to hair, skin and nails. I also learned I was deficient in stomach acid, so I had to supplement with hydrochloric acid (under the supervision of my nutritionist) to restore my digestive health.
Here’s my story of how I healed and got off of my medication….for good! Talk to your doctor before altering medication, and if your doctor is not open to doing this, find a functional medicine doctor, who will support you.
Bone broth and the supplement l-glutamine can both help us heal our intestinal lining.
Homemade bone broth contains amino acids that build and heal the gut lining. Here’s a link to learn about the health benefits of bone broth and how to make it yourself.
Buy yourself some bones* at your local market (MOMs Organic Market carries them), and make it yourself. Make sure they are from grass-fed, pasture-raised, humanely treated animals.
They are a component of most traditional diets and naturally contain probiotics. Focus on miso, natto, kimchi, sauerkraut, kefir, and fermented yogurt.
I find Farmhouse Culture sauerkraut (lots of varieties!) and Bubbies (both pictured below) at MOMs Organic Market. Hex Ferments in Baltimore is another great place to buy lots of different fermented foods.
I used to HATE sauerkraut, but now that I know how good it is for my health, I have tried several kinds and have learned to enjoy it.
A lot of people ask about yogurt for probiotics. Most processed yogurts in the grocery store are heavily processed and contain more sugar and additives than healthy bacteria. For a review of over 100 yogurts and a ranking from best to worst, check out this guide from the Cornucopia Institute. Dannon and Yoplait are in the bottom 5!
Check out your local natural or health food store (or Whole Foods and Wegmans) for healthy fermented food options.
We hear a lot about PRObiotics these days but not too much about PREbiotics. Prebiotics are fermentable fibers that FEED probiotic bacteria. Probiotics and prebiotics are both great for our gut.
We want the good guys to get the food they need to protect us and strengthen our immune system. Check out Fittty Brittty to see how probiotics and multivitamins impact our guts.
Sources of prebiotic foods include buckwheat, chicory, sunchokes (Jerusalem artichokes), burdock root, onions, garlic, asparagus, green tea, and blueberries, to name a few.
Clockwise: onions and garlic, asparagus, sunchokes, burdock root, buckwheat groats
According to the World Health Organization, probiotics are “live microorganisms that can provide benefits to human health when administered in adequate amounts, which confer a beneficial health effect on the host.”
In other words, probiotics are “good” or “healthy” bacteria because they support digestive health. Not all bacteria are bad! And since 70% of our immune system is located in and around our digestive system, it makes sense that supporting digestive health will boost our overall health.
Choose products that specify the strains of bacteria in them and that have research behind them. You also want them to be shipped on ice/cold shipped to protect the delicate, living bacteria. A few that were mentioned in the workshop were Natren, Garden of Life Raw, Theralac, and VSL #3. I’ve been using one recommended by my nutritionist called HLC MindLinx by Pharmax.
Probiotics are most important for people who have been on antibiotics, have digestive or autoimmune issues, or who will be traveling out of the country.
Keep in mind that different people respond to the same probiotics differently, so just because something works for a friend of yours doesn’t necessary mean it will work for you.
Eating mindfully (slowly, chewing thoroughly, without distractions) is key to healthy digestion.
There’s a reason we call the gut “the second brain.” The brain impacts the bacteria in our gut and our gut health impacts our brain. It’s a two-way street. When we eat under stress, our body processes food differently, and we don’t get the most out of our meals. This is why it is a good idea to understand better how you can help you Inner Ecosystem, to help improve your gut so that you don’t prioritize food over your health.
Prioritize food enough to slow down and savor it when you eat.
If you’re going to take the effort to eat well in the first place, don’t you want to get as much out of that nourishing food as possible? Optimizing our gut health is key to making that happen.
I love having this blog as an outlet to share what I’ve learned about food as healing, nourishment and energy as well as how to live a full and vibrant life.
I’m excited to share today’s post about my husband Bill (yes, the guy who voluntarily eats all this “weird food” with me :)). He knows that fueling his body with nourishing food gives him the energy and stamina to perform at his best, especially athletically.
Back in January, Bill and I continued our annual tradition of going to a New Year’s Day brunch, recapping all of the great things that happened in the previous year and talking about the year to come.
Rather than focusing on an uninspired checklist of “things to do,” we focused on how we wanted to FEEL. Using Danielle LaPorte’s book, The Desire Map, as a guide, each of us identified how we wanted to feel in 2015.
My words were Radiant, Flowing, Clarity, Connected, and Worthy. I wrote about why I chose them in this post.
Bill’s words and core desired feelings were:
As an elementary school phys ed teacher, he has a purpose-driven yet “thankless” job. No matter how good they are, teachers are rarely given the appreciation, recognition, and gratitude they deserve. They’re in it because they love kids and want to help them grow and learn.
At the end of many school days, they can feel tired, frustrated and anything but motivated or accomplished.
Not only that, but since graduating from college, where he was a four-year athlete and played saxophone in the jazz band, he hasn’t had many opportunities to pursue things that made him feel energized, motivated or accomplished.
Bill said one of the things he wanted to do this year was to train for and complete a triathlon and that doing so would give him the core feelings he desired.
He was inspired and guided by the example of my dad, who is nearly 65-years-young and a 5-time Ironman triathlete; my 21-year-old sister, Jane, who has completed two Ironman triathlons; and my mom, who learned to swim in her 50s and has since completed several triathlons herself.
Volunteering along the Ironman 2014 bike route and then smiling with the finishers later that night!
He signed up for the Columbia Triathlon – an Olympic distance race that starts with a 1.5k swim (.93 miles), followed by a grueling 40k (24.8 miles) bike through hilly neighborhoods, and finished off by a 10k (6.2-mile) run.
His training began in March, and he diligently followed a daily workout regimen that included a combination of swimming, biking and running, sometimes requiring him to wake up at 5:00 a.m. before a long school day to train.
He spent Saturday mornings at Loyola University’s pool with my dad learning a new, more efficient and energy-conserving swimming technique called Total Immersion.
Bill’s first time on the road on his racing bike was less than six weeks ago.
My husband is a quick learner, especially when it comes to anything kinesthetic and athletic.
He can pick up on new sports or athletic moves faster than just about anyone I know, so I didn’t doubt that he could finish the race.
But this was the first time he would be fully responsible for his training, accountable to himself, and motivated not by his teammates, as has always been the case, but by his own desire to feel energized, motivated and accomplished.
I saw his mental toughness years ago when we first started dating, and he had torn his Achilles tendon.
Bill at the top of Little Whiteface near Lake Placid. We had to take the gondola up because he was recovering from a torn Achilles tendon and was confined to a boot.
Told by doctors that he might never play soccer again – devastating news for a lifetime athlete – he was back on the soccer field within six months, determined to beat the odds.
He had trained diligently in a physical sense, but I also knew he’d have the mental toughness to do what it takes to complete a triathlon.
The night before the race, Bill couldn’t sleep and was up by 4:00 a.m. on race day, eager to begin.
We were greeted by a humid and overcast morning and a forecast calling for a chance of rain – not exactly ideal weather conditions for a triathlon.
He and my dad headed to the race around 5:30, and my mom, sister, I and our friend, Tim, met them there shortly thereafter.
The triathlete community has a special energy about it.
These people are alive.
Making my way through the “buzz” and sea of energy, I found Bill, who appeared calm but ready to go, and my dad, who was his usual energetic self, ready to embark on yet another triathlon.
At the age of 65, he wasn’t even the oldest competitor, with nearly 10 people filling the bracket above him in the 70-74 age group.
Our friend, Tim joined us at the start, as the athletes lined up to enter the water.
Because of the narrow entry point, the swimmers were grouped in pairs and entered the water by age group, with Bill’s group being one of the last.
He had to patiently wait nearly an hour to start after being revved up since 4:00 a.m.
We cheered him on as he finally entered the water just before 8:00 a.m.
As we made our way over to the swim/bike transition area, we were joined by my sister, Jane, and arrived just as my dad, who started the race in one of the first waves, was coming out of the water and making his way to the bike.
We shouted and cheered as we saw Bill emerge from the water around 8:30.
We would later come to find out that a kayaker, who was pulling another swimmer out of the water, ran into Bill and rattled him a bit, but he continued on despite the distraction.
He looked like he was a veteran at this, as he entered the swim/bike transition area and hurried up the hill to begin the 25-mile bike ride on what were now rain-slicked roads.
His parents and sister came down from Harrisburg and joined us as we waited for the athletes to come down the steep bend on their bikes before embarking on the last leg of the race.
We saw my dad come through and waiting with anticipation to see Bill’s red bike.
When we finally saw him, we were thrilled!
He’d finished the first two legs and had what came most naturally to him as the final one – running.
The rain had given way to a hot and humid Baltimore day, and headed to the finish line to wait for my dad and Bill to make their final push.
Both finished strong and were smiling as they made their way down the final tunnel to claim their hard-earned medals.
Bill and my dad smiling after their finish
Bill and dad and their fan club!
This summer, when we go to Upstate New York for our annual family vacation, Bill will be going with my dad to sign up for his first Ironman triathlon in Lake Placid for 2016.
That’s a 2.4 mile swim, a 112-mile bike and a marathon (26.2 miles). (Yes, people who do this race are the slightest bit crazy…and a different breed of human, but MAN are they fun to watch!).
We’ll all be there on the sidelines cheering him on as he moves another step closer to feeling energized, motivated and accomplished.
I wonder what his words will be when we have our New Year’s pow wow in January of next year.
Maybe these words will be on his mind, just as they’re on the wall of my dad’s office:
Some day you will not be able to do this. Today is not that day.
My dad crossing the finish line at one of his 5 Ironman triathlons. Bill will soon be joining him!
I first saw signs advertising the University of Maryland’s Center for Integrative Medicine’s Health & Wellness Conference a few years ago.
The topics and speakers always sparked my interest, but the timing never seemed to work with my schedule, so I never went.
After spending the past three years learning how to listen to my body, help it heal from years of medication use and poor diet, and optimize my health, I’m more passionate about the power of functional, integrative medicine than ever before, and I knew I had to go.
For the first time ever, the conference was held downtown at the Institute for Integrative Health’s facility on Fleet Street in the old Broom Corn factory. The recently renovated building has been converted into an open, inviting, vibrant space designed to provide an environment for innovative thinking, convene leaders and visionaries to promote true health care, reverse the sick care crisis, and educate the community about integrative health. Health is extremely important and it has been known that marijuana can have medicinal purposes, this includes physical and mental health, you can check out a medical marijuana card provider. A marijuana card provider is handy to get yourself a marijuana card – looking after your health!
Attending events like this and being surrounded by such brilliant, passionate, like-minded people energizes and inspires me and reminds me of why I do the work that I do.
As I wrote back in January, there is a special gift that comes from being with “your people.”
The conference started with some mingling and breakfast provided by my go-to healthy and nourishing meal choice in Towson – Zia’s Café – and Belvedere Square – Plantbar.
Daniela Troia, who owns Zia’s Café and Plantbar at Belvedere Market, uses whole, unprocessed, nourishing, vibrant food as a platform to promote health and wellbeing in Baltimore and beyond.
Not only did they serve breakfast, but they also provided snacks of veggies and hummus, fresh cold-pressed juices, wraps and salads for lunch and a chocolate ganache brownie for an afternoon snack. YUM!
Following the morning mingle, everyone convened for a Welcome to Wellness led by a pioneer in the field of integrative medicine, Dr. Brian Berman. He is the President and Founder of the Institute for Integrative Health and Director of the University of Maryland Center for Integrative Medicine.
Dr. Berman has dedicated his career to researching and promoting complementary and integrative medicine, and in 1991 he founded the first U.S. academic medical center-based program for integrative medicine.
He started the conference by asking,
“What is wellness? What is health?”
Those two words have a range of meaning depending on whom you ask.
Dr. Berman’s comment about how integrative health can change the future really resonated with me. I share his vision:
YES!
I firmly believe this to be true and am honored to be part of such a transformational movement that has already helped and will continue to help so many people restore and optimize their health.
We were then led through a centering morning chanting session with monks from the Drepung Gomang Monastery, who will be at Baltimore Yoga Village in Mt. Washington speaking, singing, praying and creating a sand mandala from now until May 14th.
To learn more about these events, click here.
The rest of the day was filled was passionate speakers sharing the latest research and life learnings about a variety of integrative health topics.
While we know food is important to overall health and is something I write about a lot on this blog, non-food nourishment is equally important.
The conference was filled with both forms of nourishment and truly focused on integrative health and the connections between our mind, body and spirit.
The first session I attended was about the science of happiness and forgiveness and was co-led by Drs. Delia Chiaramonte and Dahlia Hirsch.
A whopping 50% of our happiness is hard-wired and inherited while a mere 10% is influenced by our circumstances. That means 40% of our happiness is changeable. We have the power to influence that.
The most fascinating thing I learned in the session on happiness was that writing and talking about negative things in our lives increases our happiness, while intentionally dwelling on and THINKING about positive things that happen boosts our happiness. Talking and writing about positive things doesn’t change our happiness, but dwelling on the negative decreases it.
So, when bad things happen, write or talk about them, but try not to mentally dwell on them. When good things happen, think about them over and over again.
We can actively increase our happiness by doing these things:
As we shifted from happiness to forgiveness, we were challenged by Dr. Dahlia Hirsch to consider,
“What ideas are running your life? Your body?”
This resonated with me, as I’ve been struggling with some negative thought patterns lately and feeling “stuck” in my thoughts and my body. It can be so hard for us to forgive ourselves and other people.
She reminded us that we CHOOSE what to focus on. We can either focus on being frustrated, stuck, annoyed or angry, or we can choose to forgive to free ourselves from those feelings.
The question that stuck with me the most was this:
“What do I have to give up to have peace?”
It’s something each of us can ask ourselves.
Whether it’s a feeling, a relationship, a job, a wrongdoing, or something else entirely, what are you holding on to that is preventing you from having peace in your life?
We transitioned from happiness and forgiveness to the healing power of touch. I’ve experienced this myself in the past through massage therapy, chiropractic care, and most recently, acupuncture. Donna Audia, the main speaker for the talk, is an integrative therapy nurse and team lead for the integrative Inpatient Care Team at the University of Maryland Medical Center.
She opened with talking about the anti-inflammatory response of shock trauma patients to acupuncture and had to make a shift in her own mindset from “intubating and sedating” patients to using healing touch to help and heal them.
Donna captured her patient philosophy in one brief statement:
I LOVE that.
Imagine if every health care provider adopted that same mentality. The epidemic of health that Dr. Berman is calling for could be here sooner than we thought!
What stuck with me the most from our session was the knowledge that 20 seconds of continuous touch releases the bonding, trust, and safety hormone oxytocin – for both the giver AND receiver – assuming the touch is wanted.
As part of the session, each of us had an opportunity to buddy up with someone else at our table and alternate giving each other light back rubs. My partner was a beautiful young woman named Maura, who at the age of 19 is discovering what health means to her, as she has battled with weight and smoking, but is determined to change her life. I encouraged her that what she is going through and growing through will ultimately be used to help and inspire others.
It’s in our struggles that we become relatable and real and connect to other people. Imperfect people are the greatest inspirations.
I plan to stay in touch with her, so I can continue to follow her journey. She will be a voice of change one day, and her story will impact more people than she ever thought possible.
She said something so profound that I had to write it down:
Wow. Wisdom from a 19-year-old. Isn’t it true for so many of us?
We’ve so deprived ourselves of genuine, meaningful, healing human touch and connection that we reach for other things to satisfy and fill us – from food to alcohol to cigarettes and even credit cards.
The next time you hug a loved one, see if you can hold it for at least 20 seconds or offer to give them a back rub for at least that long.
There is healing power in touch.
Before heading to lunch, I attended a session on increasing sustainable, healthy local food led by Louise Mitchell, who has worked with one of my company’s clients, Meritus Medical Center in Hagerstown.
Louise taught us about the importance of eating locally, which usually means the food has traveled under 250 miles from farm to table, whereas most conventional food has traveled anywhere from 1,500 to 2,400 MILES before it reaches us.
A lot of the tips she shared about how to make eating sustainable, locally grown food more affordable are captured in this blog post about how to eat organic without going broke.
She also shared great information about the harmful health effects of pesticide use (what is sprayed on conventional, non-organic produce to keep it looking “perfect” and bug-free):
I learned about the work of Dr. Jim Duke, and the “green farmacy” he grows on his farm in Fulton, Maryland, where anyone can volunteer. I plan to check it out this summer! To learn more about his work and the farm, click here.
One of the most useful tips Louise shared was how to pick the highest quality and safest meats and poultry, so here you go. We want to eat:
Also, I teach this in the workshops I lead, but it’s worth reiterating that the word “natural” on a food label is unregulated and has nothing to do with how the food is produced. Don’t buy the marketing hype!
To learn more about sustainable farming, check out these resources:
After lunch, I was honored to attend a keynote presented by Dr. Chris D’Adamo, a nutrition researcher who is an Assistant Professor at the University of Maryland Center for Integrative Medicine. He also teaches workshops at the Institute for Integrative Health.
With Dr. Berman and Dr. Chris D’Adamo before his keynote
We learned the top tips to optimizing gut health, which many of you know is a passion of mine because of my own healing journey. I’ll be sharing those tips in a separate post because there was just so much great information that I can’t do it justice by summing it up here!
Dr. D’Adamo shared how over 50% of our immune system activity is in our “gut,” which starts in our mouth and ends, well, you know where 😉
Because of poor diet, stress, alcohol intake, and years of antibiotic and medication use, many of us have compromised our health and immunity and are dealing with the consequences in the form of everything from bloating, abdominal pain, reflux, allergies, and colds to rheumatoid arthritis, irritable bowel syndrome, depression, and anxiety.
According to Dr. D’Adamo, the bottom line is this:
That’s right. We can heal and be well. The body is incredibly resilient. We just need to give it half a chance to do its thing.
Dr. D’Adamo will be teaching a series of workshops about What Science Says about Dietary Supplements in May and June, and I will definitely be attending! Click here to learn more and register.
After going through an energizing movement routine led by Lynne Brick, we finished out the day by attending a few more workshops.
The first was a healthy cooking workshop led by Jennifer Helene, who emphasized the message that it’s not about deciding between being healthy OR enjoying food.
It’s about having it all.
Healthy food can be both nourishing and delicious, and I seek to constantly reinforce that point in every recipe post I share on this blog.
She said it’s about becoming the best version of ourselves and planning for the space between where we are now and where we want to be. It’s about making a commitment to our health and ourselves and not letting excuses get in the way.
As Jennifer said,
“Invest today to save tomorrow. Be in action every day without guilt.”
She shared some delicious recipes with us, and you can find more of them on her website.
The second part of the experiential workshop was led by Susan Weis-Bohlen, an ayurvedic expert, who taught us about the different doshas – mind/body constitutions that are reflected in our physical characteristics, temperaments and emotional traits.
My friend Susanna having her ayurvedic pulse points read by Susan Weis-Bohlen
I learned that I am DEFINITELY Pitta dosha, known to have a “fiery nature” in both spirit and body.
According to the Chopra Institute, “Pittas have a powerful intellect and a strong ability to concentrate. When they’re in balance, they are good decision makers, teachers, and speakers. They are precise, sharp-witted, direct, and often outspoken. Out-of-balance Pittas can be short-tempered and argumentative.”
#NailedIt
Want to discover your dosha? Check out this free quiz.
To learn more about Susan’s ayurvedic and vegetarian cooking classes at her home in Reisterstown, check out this link.
The day closed with a workshop that dove deeper into digestive health, specifically as it relates to adverse food reactions, allergies, sensitivities and intolerances led by Erin Peisach, a registered dietitian who sees patients at the University of Maryland’s Center for Integrative Medicine. I’ll include the highlights from her workshop when I share the write-up about Dr. D’Adamo’s session in a future post.
Reflecting on the day, a few key insights stood out to me that summarize the mindset behind the day.
Sue Berman, Dr. Berman’s wife and Executive Director at the Institute for Integrative Health, noted,
“It’s great to have a day to be nourished in so many ways.”
I wholeheartedly agree. I wish more people could experience what TRUE nourishment looks and feels like and how transformational it can be for our health and our lives.
So many of us look to a TV show, book, “expert,” or doctor to “fix” us and tell us what to do. Part of what I’ve learned along my journey to healing my body and boosting my health is that I have responsibility in the process. I had to start listening to my body and stop ignoring and suppressing the signals it was sending me about how I felt.
That’s the secret.
At the close of her session on ayurveda, Susan Weis-Bohlen declared a truth that captures the essence of functional medicine and integrative health and the gist of the day. I hope it resonates with and inspires you to start paying attention to your body and take back YOUR health!
Whether you’ve read this blog for a while or if this is your first time here (welcome!), you’ll notice that most of what I write about is food – food for nourishment, fuel, healing, connection and community.
The past two weeks have been a bit of a whirlwind (hence my brief hiatus) but have reminded me that there’s more to being well than food.
Although what we eat matters, other lifestyle habits can significantly impact our health and wellbeing, the quality and happiness of our lives, and even how long we live.
I recently spent 11 days in San Diego to attend two wellness conferences and relax with a much-needed vacation with my husband, Bill, to celebrate what has been the most exciting year in my career.
During the conference, I was honored by the Wellness Council of America and had the privilege of meeting and spending time with some remarkable people in the field of health promotion.
The second to last day of the conference, as my husband was preparing to fly across the country to join me, he called to tell me that his great-grandmother, Anna “Loucene” Trueworthy, had passed away at the age of 106.
It was a bit ironic yet poignant that the topic of the conference keynote that morning was Blue Zones of Health by Dan Buettner, a man who has studied the lives of the longest lived people in the world to learn their secrets of longevity. Dan is the author of the books Thrive, The Blue Zone Solution and The Blue Zones: 9 Lessons for Living Longer from the People Who’ve Lived the Longest.
Dan shared what he learned in his research as he traveled around the world, spending time with and studying the lifestyle habits of people living in “Blue Zones,” regions around the world with the greatest concentrations of centenarians – people who live to be 100+.
In his talk, he shared the lessons to a long life, and while diet was one of the key components, he and his team found that other factors impact a person’s longevity with genetics accounting for about 20%, as established by the Danish Twin Study.
As I’ve spent the past week or so reflecting on what Dan shared, I couldn’t help but think of Bill’s great-grandmother and the life she lived. She certainly had genetics on her side with a mother who lived to 99, just six months shy of her 100th birthday, and a sister who is now 97. Great Grandma even smoked for many years (which is not a free pass to smoke!), but it just shows us that aging well is a complex process and is never about just “one thing.”
Without even knowing it, Great Grandma was a living example of many of the Blue Zones lessons.
“For Rachel – I dedicate this book to the memory and example of Loucene” ~Dan Buettner
I wanted to take a moment to honor Great Grandma’s legacy and highlight just a few of the ways she lived out these lessons. For a full list of the Blue Zones “Power 9” longevity lessons, click here.
Great Grandma didn’t spend hours at the gym. She didn’t have to. Much of her day was filled with natural movement – from doing chores, gardening, and taking after-dinner walks with her husband to square dancing and line dancing into her 80s, she moved naturally and enjoyed it. For people living in Blue Zones, being active without having to think about it was found to be a key to longevity. So many of us try to force activity and do things we don’t enjoy. Find ways of moving that make your body feel good and make you happy and incorporate them into your daily life.
Great Grandma and Great Grandpa enjoyed dancing
This one might sound a little bit strange, but it is taken from the Japanese and means we should eat until we are 80% full or no longer hungry. Many of us eat until we are “stuffed” and fall completely out of touch with our body’s hunger signals.
As her granddaughter Susan shared during the eulogy, Great Grandma lived a life of moderation, never to excess. She was “the master of portion control” and never counted calories or fussed over what she ate, and unlike many of us today, she was never “on a diet.” She cooked a full meal every night for dinner, and the family ate together. We can all learn something from her example of listening to your body and eating to live rather than living to eat.
Great Grandma had a reason to wake up in the morning. She lived on the family farm and lived independently in a small cottage until just a few years ago when she went to live next door with her daughter. Whether her purpose was to spend time with her children, grandchildren, great-grandchildren or even great great grandchildren, she had a reason to live. She was also an organist and in the bell choir at her church and played piano for the Yankee Doodle Entertainers until she turned 100. She found joy in socializing, music, reading, and needlework. A sense of purpose is one of the keys to living a long time.
Great Grandma played the piano well into her 100s
Taking time to relieve stress was another lesson Dan shared with us. During her eulogy, Loucene’s son John commented how Great Grandma was never stressed. I would imagine she felt stress at times, as all of us do, but she knew how to handle and contain it in such a way that it didn’t impact her negatively. She spent time with family and her church community on a regular basis and found music to be relaxing as well. She was described by many as a devoted woman of faith, and her connection to God and her church also served as buffers to stress.
My mother-in-law told me that Great Grandma and the rest of the family observed Sunday as a day of rest and set it aside for family time and a big family meal each Sunday afternoon. They would Cook as a Family, spending quality time together to make their bonds stronger. This is somewhat of a lost art today. Centenarians take time to slow down, reflect and downshift their lives and Great Grandma knew how to do that, too.
Great Grandma celebrating her 50th wedding anniversary. She was very social and set aside time to unwind and celebrate.
Healthy centenarians have faith and are involved in serving and socializing with a spiritual community. Loucene’s granddaughter described the church as “the center of Great Grandma’s life.” She was involved in the Women’s Society, and she was a church organist and in the bell choir until age 100. She and her husband participated in the Couples Club, so the church was the center of her social life as well. The sense of belonging, purpose and connection that comes from being part of a spiritual community is one of the Blue Zones Power 9 keys to longevity. Managing a church to accommodate all people, young and old, can be a tall task but there are ways that this can be done in a simpler way. Something like the Tithe.ly church management system could help to engage the church community while making admin tasks and leadership easier; see here – https://get.tithe.ly/church-management.
The most successful centenarians put their families first. Great Grandma never missed a birthday and sent a card for all major holidays, which was no small feat considering she has two children, 9 grandchildren, 17 great-grandchildren and 5 great-great-grandchildren.
Her great grandchildren described her as admirable, talented, honest, witty, resilient, unifying, encouraging, wise, gentle, warm, welcoming, and classy.
Great Grandma Loucene in the front row in the white with her younger sister, Eva, to her right in green, and her daughter, Cynthia, to her left in blue. Her great and great-great-grandchildren surround her.
She embraced technology and Skyped with one great-granddaughter in Haiti, another great-grandson in the Middle East and her first great-great-grandchild in New York City.
She lived independently with her daughter, Cynthia, until the last few weeks of her life when outside care was brought in to help. An in-home care company like Always Here Home Care, helped look after her until the very end. In a society where caring for aging relatives is often seen as a burden, her family revered her and rallied around her to support and take care of her. Before she went to live with her daughter, her family bought her a new phone from somewhere like fanmisenior to make communication easier. She just wanted to be independent and having a phone which she could easily use, really helped with this.
During her memorial service, the pastor pointed out how Loucene’s life is an example to all of us of how to live fully. I feel blessed to have married into her family and to have had the privilege of knowing such a remarkable woman, who I’ve learned more about in her passing than I knew and appreciated while she was here.
As I listened to everyone share their stories and memories, I reflected on how much Great Grandma lived the Blue Zones lessons – from living a joyful, simple, purposeful life of moderation and low stress, to belonging to and serving her religious community, socializing, and putting family first.
The example of her life will continue to impact and influence the lives of all of the generations that follow her.
Here’s to Great Grandma and the love and inspiring legacy she’s left behind.
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