Slow Down, Relax and Breathe

We live in a society that is always on the go. Whether we are jumping out of bed to commute to work, going to pick up the kids at school, running to the grocery store or stopping off for a late dinner, we go...go...go from the time we wake up in the morning until we fall back into bed each night.

Just living in this society can cause a bit of stress because the more we go, the more likely we are to feel tension, worry, irritability, frustration or even hopelessness. The sympathetic nervous system, often called the fight-or-flight response, is almost continually activated because when we get caught up in the go...go...go that continual activity can lead to things like poor concentration, fatigue, poor sleep, restlessness, as well as physical and emotional tension. According to Cathy Wong, N.D., the combination of chronic stress, poor sleep, poor diet and long hours can deplete the body and lead to a condition known as “adrenal fatigue.”

Well, I live in this world and deal with these issues so I turned to the experts and asked, “what can people do to slow down and regroup, even if it is just for a minute or two?” The answers I got were as varied as the experts I turned to, but they were all good and I definitely think a few are worth sharing here -

Relaxation breathing is something anyone can do anywhere – it takes virtually minutes to do and calms you down immediately. Breathe in through your nose, hold that breath and count to five as you concentrate on the position of your shoulders and hands. Now, let the air out through your mouth in one breath. Do this a minimum of three times. Don't hyperventilate, do it slowly and you will notice immediate results.
-Dr. Patricia A. Farrell www.drfarrell.net

1. Focus on taking “diaphragmatic breaths.” Let your abdomen expand with each breath in and notice the sensation of the air in your nostrils, lungs and abdomen.
2. You will note a variety of thoughts. Do not resist the thoughts; just gently let them go. As you let the go, focus back on the breath.
3. Do not resist the physical sensations you may notice. Relax one body part at a time working either up from your feet or from your head down.
4. You can either continue to focus on your breath, or if you prefer, focus on a repetitive phrase like “one,” “peace” or “calm.”
-Dr. Jay Winner www.stressremedy.com

Get moving - Simply standing up and moving will bring more oxygen to your brain and help you think more clearly. Put your work on hold and go for a brisk walk. Chances are good that simply getting away from your desk and taking your focus off your work or your problem will generate a creative idea or two.
- Lynn A. Robinson, M.Ed. www.LynnRobinson.com

Laugh! People will wonder what you're up to. How long has it been since you've had a rolling-on-the-ground laugh? A true belly laugh, that that rises up uncontrollably when you're completely tickled? Too long? Laughter is good for your soul, your mood and (as some studies have shown) your immunity. People who laugh a lot have a more robust immune system than those who don't. So look for funny things around you and take the opportunity to laugh!
- Laura Stack, www.theproductivitypro.com

It's the little things sometimes, that moment in traffic, at your desk, in the school-drop off lane – wherever you are, take a moment, relax and breathe, your day may just go a little bit easier, a little bit slower and clearer - most importantly, you may just enjoy it all a little bit more.

Pesticides and Parkinson's

Summer has arrived, at least in my part of the country, and along with the warmer temps are the first blooms of perennial and annual flowers and the home gardens are underway. The farmer’s are tilling, planting and doing their farmer things and with all of the beauty and growth also comes the weeds, fungus, pests, and other growth-choking invaders.

Before you break out the pesticides or call in the professionals, there is something you should know. Well, let me take that back, there are a million different things you should know before you break out chemicals and pesticides, but there is one thing you should know that is currently in the news – pesticides have been linked to Parkinson’s disease.

Just this week Reuters writes that after a meeting of experts, evidence that pesticides can cause Parkinson’s disease is stronger than it has ever been. The experts have put together links between pesticides and Parkinson’s in animals and people, scientists say.

One study shows that farm workers who used the common weedkiller paraquat had two to three times the normal risk of Parkinson’s, a degenerative brain disease that eventually paralyzes patients.

A second study shows that animals exposed to paraquat have a build-up of protein called alpha-synuclein in their brains. This protein has been linked to Parkinson’s in the past.

Last but not least, this buildup of protein cells kills the same brain cells affected in Parkinson’s.

Now this “news” isn’t necessarily NEW, but it is news nonetheless. Researchers at the University of Rochester Medical Center began reporting on the pesticide/Parkinson’s link in January, 2001. Deborah Cory-Slechta, Ph.D., professor of environmental medicine and dean for research at Rochester reported her team’s findings in the December 15, 2001, issue of the Journal of Neuroscience.

Cory-Slechta’s team studied the effects of a mixture of two very common agrichemicals, the herbicide paraquat and the fungicide maneb. Each is used by farmers on millions of acres in the United States alone. Maneb is applied widely on such crops as potatoes, tomatoes, lettuce and corn, and paraquat is used on corn, soybeans, cotton, fruit, and a variety of other products.

“The environmental reality is that several of these chemicals are used on the same crops and in the same geographical locations,” Cory-Slechta said. “You’ve got to get rid of the weeds. Then the insects. Then funguses. These are different chemicals that do different things, but they’re often applied in the same fields.”

Maneb, paraquat, and many other pesticides are used in the agriculture-rich areas of the country, including the Midwest, California, Florida and the Northeast. The map of their use mirrors areas of the country where people are more likely to die of Parkinson’s disease.

If anyone close to you has ever suffered the ravages of Parkinson’s disease, you will know without a doubt that Parkinson’s disease is not something you ever want to personally experience. Having watched not one but both of my grandmother’s succumb to the disease I will do whatever it takes to insure that I don’t walk their final path.

Just as we avoid known carcinogens and detrimental habits, we also should avoid at all costs any direct exposure to reduce the pesticide/Parkinson’s link. Don’t use it on your crops, gardens, etc. Don’t purchase food that has been grown in treated fields, and once again, I would suggest you buy only locally grown, organic produce. It’s the safest bet around.

One Organic Grande Latte Please

Flipping through a magazine recently, I read that one gourmet coffee to go at your local Starbuck's or downtown coffee house costs more than a pound of organic chicken does in most natural products stores. And that got me to thinking about coffee – maybe because I'm drinking coffee right now and maybe because I just wrote a blog about chicken? Who knows? But coffee is something that I need...want...desire...just flat out require to start my day, complete a good meal, or round out a million other instances in my life.

Now not to get into or start the debate on the goodness or badness of coffee – I'm just saying, coffee is good for me. However, my cup of gourmet coffee to-go generally costs a little more than just your standard double mocha frappuccino or grande latte please – because I always request the organic blend of coffee.

Why go organic with the beans? Well, basically for the same reason you choose organic on everything else – no harmful pesticides and fertilizers. Coffee generally is a heavily sprayed crop, so drinking organic coffee will reduce or eliminate the exposure to toxic herbicides, pesticides and fertilizers. According to the Organic Trade Association, in order for coffee to be certified and sold as organic in the U.S., it must have been grown on land without synthetic pesticides or other prohibited substances, there must be a sufficient buffer between the organic coffee and the nearest conventional crop, and the farmer must have a sustainable crop rotation plan to prevent erosion, the depletion of soil nutrients, and control for pests.

In order for a bean to be labeled “Fair Trade” labor and trade standards provide producers with a guaranteed price, which means the farmers are making a living wage and being paid fairly for their crops. All fair trade coffee is not necessarily organic, however, fair trade does require environmental stewardship and approximately 85% of all Fair Trade Certified coffee sold in the U.S. is also certified organic.

For hundreds of years, coffee plants were grown using organic practices, inter-planting coffee with shade trees, composting and eliminating harmful chemicals. These traditional, sustainable plantations often yield the best tasting variety of coffee. Today, however, very few beans are grown using traditional methods. The market is flooded with inexpensive, low quality coffee in “full-sun” coffee fields – which not only are they sprayed and treated with harmful chemicals, it also means deforestation and heavy environmental tolls.

So at the end of the day...or start of the morning, one thing to not skimp on is coffee. Make sure it is organic, preferably fair trade. I promise it just tastes better and you will feel better about drinking it, so brew it up and take a moment to enjoy each and every drop.

All Chickens are Not Created Equal

Last night I was talking to a friend who mentioned a new line of “Hormone-Free” chicken. I had researched that a bit when it first became available because I admit, the low price was intriguing.

Well the first thing I learned was that all chicken is “Hormone-Free.” According to the USDA Food Inspection Safety Service, no hormones are to be used in the raising of chickens. So the new line of chicken – simply slick marketing.

But I wasn’t done looking, nope, I figured since I had been writing about eggs, chickens, canaries and mutated fish, I would continue on and answer as many poultry questions as possible.

According to Delicious Organics, “Organic Chicken” has always been fed only organic grains – which means they are non GMO; no chemicals or pesticides were used on the farm for at least three years, and the feed is routinely checked and verified for organic standards. “Organic Chicken” was NEVER given any antibiotics, hormones or drugs, it was raised humanely and in a stress free environment, and allowed free-range, meaning it had daily access to fresh air and sunshine outdoors – basically, the bird was given room to move in an area that was clean and safe.

Now another common slick marketing trick in chickens can be the word “Natural” which is simply a label for ANY food product that does not contain artificial flavors, colors or preservatives, and has been minimally processed – although the definition for “Natural” is moving far away from that – but that’s another post. In this instance, think about it, all chickens are “Natural.”

“Free Range” is another label oftentimes given to chickens – and essentially means that during their lifetimes, they were given room to move. “Free Range” only means however, that they were allowed access to the outdoors. It doesn’t mean that the area was clean, it doesn’t mean that they were not treated with antibiotics or drugs, and it doesn’t mean they were given only organic, non GMO grains.

The last tidbit I picked up from Delicious Organics is in regards to “Conventional Chicken.” These chickens are raised in confined, tight quarters, oftentimes extremely cramped with damp, ammonia-accumulated and polluted environments with no natural ventilation. They are predisposed to stress and sickness because of their living conditions and sickness spreads quickly. They are in turn treated with antibiotics regularly, fed drugs to enhance their growth and additives to enhance their color. They are fed grains and soybeans that could contain pesticides and more than likely are GMO. And if that isn’t enough, they may be fed animal by-products which is certainly not a natural feed for chickens.

Just as I wrote earlier this year in the blog post, An Egg is an Egg Right? Knowledge is Power. And like the egg, all chickens are not created equal. Consider the quality of foods you want to eat and feed your family, shop with discernment and when slick marketing and other healthy sounding terms cloud the issue, do some research before buying.

An Egg is an Egg – Right?

Well, not exactly. Eggs may look like one size, one shape fits the bill, but that couldn't be further from the truth. Your typical grocery store dozen will generally be white on the outside with a pale yellow yolk. The chickens who laid the eggs are generally kept in cages their entire lives, usually indoors in overcrowded conditions.

Keep in mind that the richer the color of yolk – the higher the nutritional value and protein content. A yolk that is pale is well, exactly what the color indicates, weak and not a good choice, whereas a yolk that is golden yellow to almost orange is generally your the best bet.

The cage free variety eggs are from birds raised without cages, but what isn't clear is whether or not the birds were raised indoors or out. The difference between a crowded metal building and a small pasture or outdoor lot can mean the difference between pale yellow yolk or a protein-rich golden yolk.

Free range eggs come from an animal that had some access to the outdoors each day. However, the label “free-range” does not necessarily mean that the animal actually spent any time outside. As long as a door to the outdoors is left open for a period of time, the animal can be considered free range.

Pasture raised eggs come from a traditional farming technique that means the animals were raised outside in a humane, ecologically sustainable manner and eat the foods that nature intended for them. Animals raised on a pasture generally deliver the dark golden yolks that are the highest in protein much more than their counterparts who are being fattened on a feedlot or in a confined facility. The non-confined label can also fall under this heading, and that means the animals were not confined in a feedlot and had continuous access to the outside throughout their lifetime.

When you see an egg with “No added hormones” on the label, don't waste the extra money. According to the American Pastured Poultry Association, by law, hogs and poultry cannot be given any hormones so the label is misleading.

Another common label is “No Antibiotic Use” which means exactly what it says, no antibiotics were administered to the animal during it's lifetime. If an animal becomes sick and requires antibiotics, it will be taken out of the population and treated, but not sold with this label.

100% Vegetarian Fed is another common label which simply means that the animals were not fed any animal by-products (think Mad Cow). This label however does not guarantee that they were raised outdoors or on pasture.

Last but not least, comes the egg that is labeled “Organic”. What that means is that the product, it's producer and the farmer have met the USDA's organic standards are are certified by a USDA-approved food-certifying agency. Organic poultry must be fed only organically grown feed without any animal byproducts and cannot be treated with hormones or antibiotics. In addition, the animals must have access to the outdoors and have access to pasture.

So many eggs, so many choices, but I know in my book, I get farm-fresh pasture raised eggs when they are available, and organic when they are not. Local in my book is king and organic a strong contender. To find a member of the American Pastured Poultry Producer near you, go to www.apppa.org/producers.htm

Special thanks to the American Pastured Poultry Producers Association – www.apppa.org

What is a Life Coach?

There is a lot of confusion around life coaching. Some people confuse it with therapy, others with new age or other “out there” stuff, but in reality, life coaches work with people from all walks of life, and help with all kinds of growth.

Any time there is a gap between where you are, and where you want to be, a life coach can help.

By identifying an ideal goal, whether it is changing careers, finding a healthy relationship, taking a business to a new level, improving professional or interpersonal relationships, or deepening self-understanding, I work to help my clients develop a roadmap and support them as they take the actions necessary to reach that goal. By focusing on my client’s strengths, I help them find their own solutions and share with them my insight and intuition.

Still not sure about this life coaching business?

Well then, let me ask you this, do you have everything you want in your personal life? What about your professional life, is that where you want it to be? If not, a life coach can help.

Knowledge of an issue or circumstance or intention alone does not translate into changing behaviors. I mean, think about it, New Year’s resolutions…how many of those goals stick? Bottom line, if simply recognizing the need to make change equaled a change made, we would all be exactly where we want and need to be!

To reach your goals, whatever they may be, there is a little bit of work involved. And if you need help with your focus and planning your journey to change, a life coach can help. And that’s what I am, a life coach. I am excited each and every time I get to help people think outside the box and find the solutions they need to make their lives something that works for them… here and now.

Stress management, time management, goal setting, it is what I love, and helping my clients find their goals and help them in these key areas as they move forward is what it’s all about.

Seeing is believing, so if you would like to know more about life coaching, feel free to drop me a line.

Best – Melissa

Ho, Ho, Hum...

Tis the Season for happiness, togetherness, giving, receiving. Well you get the hint, “great tidings of comfort and joy.” But what if happiness isn't the prevailing theme? What if loneliness, sadness, and even depression are what you are feeling?

Not only is that not good for your mental health, it is also harmful to your physical well being. In Lessons From The Miracle Doctors by Jon Barron, he points out that depression can by as hard on your physical body as stress, which we all know can be a killer. “Your body is a product of your thoughts. The cells of your body have receptor sites for the various neuro-hormones you produce. Your immune cells, to use just one example, have receptor sites for each of those hormones. When you are happy, you produce a set of neuro-hormones that are picked up by the cells of your immune system. These particular neuro-hormones tell your immune system to jack up – which it does. In other words, happy thoughts improve your health. However, when you are depressed, the opposite happens. The neuro-hormones your body produces literally shut down your immune system. In effect, negative thoughts can actually kill you.”

Spend this day focusing on happy. Look around you and be grateful for the things you do have, give no energy to those things you don't. If you are alone, go to a soup kitchen and volunteer, if you are sad write a list of five things that make you happy. Go to the video store, read a good book, be grateful for the moment. If you spend enough time and energy focusing on what you are grateful for, the things that bring you down will lose their strength. Spend this day in gratitude, your body will thank you for it.