In our early days of marriage, to earn extra money, my husband was dropping bundles for the local news paper. He’d have to wake up at 2 am to get the papers dropped off at the carrier’s sites.

When he didn’t get there on time, the Anchorage Daily News would call. One morning I heard the phone ring and he wasn’t responding. I nudged him to wake him up. As he reached for the phone, he unknowingly. knocked the clock off the night stand. As he answered I heard Rob say,”This is Shaw, I mean Larry.” Still in a sleep fog, he looked for the clock and asked into the phone, “What time is it? Someone stole my clock.”

Sleep is one of our basic needs and one of the richest topics in science today. Why we need it, why it can be hard to get and how it affects everything from our athletic performance to our income. We have been taught that we need 8 hours of sleep a night. Is that the truth?

The National Sleep Foundation has well documented research about sleep. The foundation says though research cannot pinpoint an exact amount of sleep needed by people at different ages, the following table identifies the amounts most experts have agreed upon. Nevertheless, it’s important to pay attention to our own individual needs by assessing how we feel on different amounts of sleep. Are we productive, healthy and happy on seven hours of sleep? Or does it take nine hours of quality ZZZs to get into high gear? Are health issues such as being overweight involved? Are we at risk for any disease? Do we depend on caffeine to get through the day? Do we feel sleepy when driving? These are questions that must be asked before we can find the number that works for us.

New borns (0-2 mos) 12 to18 hours
Infants (3-11 mos) 14 to15 hours
Toddlers (1-3 yrs) 12 to14 hours
Pre-schoolers (3-5 yrs) 11 to 13 hours
School age children (5-10 yrs) 10 to 11 hours
Teens (10 -17 yrs) 8.5 to 9.5 hours
Adults 7-9 hours

What We Can Do

To begin a new path towards healthier sleep and a healthier lifestyle, the National Sleep Foundation suggests to begin by assessing our own individual needs and habits. We need to pay attention to how we respond to different amounts of sleep. Look at our mood, energy and health after a poor night’s sleep versus a good one.

Not getting enough sleep can have serious effects on our health in the form of physical and mental impairments. Inadequate rest impairs our ability to think, handle stress, maintain a healthy immune system and moderate our emotions.

Similarly, the brain’s ability to problem solve is greatly impaired. Decision-making abilities are compromised, and the brain falls into rigid thought patterns that make it difficult to generate new problem-solving ideas.

Without adequate rest, the brain’s ability to function quickly deteriorates. The brain works harder to counteract sleep deprivation effects, but operates less effectively: concentration levels drop, and memory becomes impaired.

We must realize the importance of adequate sleep and take control of our sleep habits.

Ahh, the funny sleep stories, I wish I’d have written them all down! Another one that I did write down:

Rob was the president of our church youth group and was actively involved in the lives of the young men. We were just starting life after college, and we were cutting expenses at every opportunity. As a cost-cutting measure Rob served as the family mechanic. I’ve always been an early riser, and I’m typically up first. One morning, as I walked back into the bedroom, Rob abruptly sat up in his sleep and began fussing with the blankets. Amused, I asked, “What are you doing?” Rob responded with an impatient tone as if to say “duh, I’m comparing the engine clicks to the youth in our ward.”

Tell me your funny sleep stories and we’ll all get a kick out of them!

Anderson Cooper of CNN adresses toxins in a section of “Planet in Peril”, a four hour documentary. To introduce the topic, Cooper recognizes we are all products of our environment, what we eat, drink and breath, shows up inside of us.

Doctors don’t like what they’re finding in adults and are even more alarmed seeing what’s in the children.

Cooper shares facts with us about the 287 Cancer causing chemicals that are in the average person’s body.

Not long ago scientists thought that the umbilical cord placenta shielded the blood – and the developing baby -from most chemicals and pollutants in the environment. But now we know that at this critical time of the babies development the umbilical cord caries not only the building blocks of life but also a steady stream of industrial chemicals, pollutants and pesticides that cross the placenta as readily as residues from cigarettes and alcohol.

We can discover what chemicals are inside the average American with a Body Burden Test, as Cooper took part in. 120cc of blood (almost a pint) was taken from him for scientists looked for traces of 250 industrial chemicals in his body, Cooper received the test results in two months.

Public health experts are only beginning to understand what harm low level chemical exposure can cause. Dr. Leo Tassande worries most about the kids, are currently in an epidemic of chronic disease with American children; rates of asthma, childhood cancers, birth defects, developmental disabilities, are all on the rise and they are increasingly being attributed to new chemicals that we’re all exposed to on a daily basis. I consider it an epidemic.”

The Holland family was tested about 3 years ago, their son Rowan was 18 months old. At that time he was the youngest child to be tested for chemical exposure. His sister, Michela was just 5 years old. When the results came in, they were shocked! The children’s exposure was 2, 3, and 4 times higher than their parents.

Cooper was tested for 246 synthetic chemicals and he tested positive for more than 100, including DDT a chemical that dates back to the 1970s. DDT is in his body now, and it’s figured he probably got it from a trip to Africa where some countries still use it to kill mosquitoes.

Phthalates (pronounced THAL-ates) are organic chemicals produced from oil and are the most commonly used plasticizers in the world. They are a family of chemical substances that have been in use for about 50 years, primarily to make polyvinyl chloride (PVC) soft and flexible.

Phthalates, plasticizers, are used in water bottles, personal care products; shampoo, make up (MBP), and medical devices. Although the various kinds of phthalates in use today have some structural similarity, each one is different in the way it performs.

PCBs used in electrical insulators in refrigerators and microwaves banned in the late ’70s. At that time, there was a major dump of PCBs into the Hudson River in New York. The PCBs were eaten by fish which were then eaten by people. The traces of the PCBs in blood can be seen in the blood of those who lived in New York at the time.

PBDEs a class of flame retardants used in foam cushions to rugs to mattresses to casings of electronics they were nearly 7 times the levels of his mom and dad he had 2-3 times the level of flame retardant in his body that has been found to cause thyroid dysfunction in lab rats.

PBDEs are neurotoxins which throw off normal brain functioning in lab animals. Could they be doing the same for children and adults?

No testing was done. The Environmental Protection Agency which is responsible for chemical regulation doesn’t require manufactures to test for the effects of new chemicals on human health before getting approved. The approval process can take as little as 90 days compared to the years it can take pharmaceutical companies to get approval for new drugs.

When Jack Jerad, president of the National Chemical Council was asked if phthalates could cause infertility, he answered, “Just because we find chemicals in the body doesn’t mean it causes disease.”

Some scientists disagree. Research shows that DNA is damaged when exposed to high level of phthalates.

Anderson Cooper said, “This looks like a lawsuit waiting to happen.”

What we know, is just the tip of the iceberg. Dr. Tassande said, “That is enough to actively and proactively intercede and prevent chemical exposure.”

Are the chemicals running through our bloodstreams dangerous? No one seems to know~ Is that good enough?

What do you think?

Are you wondering why so many people are getting sick? Is this a topic that you’ve even thought about?

Let me know~ leave a comment below!

1.Eat smart – There is a connection between mind and body. A healthy diet not only fuels your body, but it also helps you feel better. Limit fat and sugar.  Build your diet around plenty of fruits, vegetables, and whole grains to help improve both your health and stabilize your mood.
2. Eat small meals throughout the day for a pick-me-up.
3. Choose wisely – Increase omega-3 fatty acids and vitamin B-12.  Fatty fish such as salmon, tuna and mackerel, flaxseed, nuts and dark green vegetables contain omega-3 fatty acids.  Seafood and low-fat dairy products are good sources for B-12. Vegetarians may take supplements.
4. Drink less caffeine  Too much caffeine can make you nervous, jittery or anxious.  Cutting back on soda, coffee, tea and processed chocolate can improve your mood and help you sleep better at night.
5. Treat your aches and pains – chronic pain can cause depression and depression can make pain worse. Work with your health care team to treat your depression and your pain.
6. Get a consistent amount of sleep each night.  Learn good sleep habits. Use relaxation techniques to help fall asleep.  Healthy sleep makes you feel better physically and mentally.
7. Exercise: for some people, exercise works as well or even better than antidepressants. Exercise each day in your home, with a friend or exercise group or go for a brisk walk. The important thing is to pick something you like and be consistent! 
8. Take time for mindful relaxation.  Restore a sense of calm and control.  You might consider a yoga or meditation class. Have an attitude of gratitude.  Make a list of 6-10 positive things or blessings in your life.
9. Get enough sunlight! Do you feel more depressed during the darker, cold months?  You may have seasonal affective disorder or SAD. SAD is often treated with light therapy (exposure to artificial sunlight).  Ask your doctor if light therapy is right for you.
10. Avoid alcohol and drugs.  Alcohol and drugs can slow or prevent recovery from depression.
11. Fill your surroundings with beautiful music you enjoy.
12. Explore your Creativity. Painting, photography, music, knitting, or writing in a journal are all ways people explore their feelings and express what’s on their mind. Do something that gives you pleasure.  It may help you to define who you are and how you feel.
13 Your dog can really be your best friend.  When you play with your pet you take your mind off your own problems, also you’re fulfilling a commitment to something outside yourself.  Caring for others can be very therapeutic.
14.  Go out and enjoy the beauty of nature.
15. Do something for yourself that you know will lift your spirits.
16. Establish/review your priorities and eliminate low priority stress and pressure-causing activities.
17. Be forgiving of yourself and others. Don’t dwell on your mistakes and what you consider to be the mistakes of others.
18. Recognize the fact you can’t please everyone.
19. Do it now! Procrastinating just creates more problems.
20.Be decisive.  Indecision leads to worry.
21. Communicate on a deeper level with your sweetheart. Use “I” message instead of “you” messages.
22. Recognize The Power Within ~ understand that you are a diamond in the rough.
23. Avoid negative terms of speech such as never, always, I have to, I can’t, no one ever, hate, etc.  Use more realistic positive terms like sometimes, occasionally, I choose to, I’ll try, some people, it’s irritating, it’s inconvenient, dislike, don’t care for, etc.
24. Reach out and touch someone! When we receive and give good touching, the body chemistry helps us feel better and relaxed.  Keep Friends and family in your life.  The people who love you want to support you. Talk about your depression, it feels good to have someone listen.
25. Keep people in your life, have lunch or dinner with a special friend.
26. Do something nice for someone else.  Get you mind off of yourself.  Caution; Don’t become involved with other peoples problems, just listen, encourage, and help where you can.
27. Get involved in worthwhile community activities. Being involved with others can help you regain a sense of purpose.  And it doesn’t take much to get started.  Try volunteering with a charity. Or join in a discussion group at the library or at church.  Meeting new people and doing new things will help you feel good about yourself.
28. Remember that you have a Heavenly Father that loves you and cares about you.  Seek His comfort and Help.
29. Seek professional help if you feel you or any member of the family need it — without embarrassment.

Eating Disorders are very complex. Researchers don’t know exactly what causes Anorexia, Bulimia or Binge Eating, but concerns about weight and body shape play a role in all of them.  People from all walks of life suffer from eating disorders; educated, wealthy, heavy, thin, those who have many or few friends, those who had a stable background and those who didn’t have loving parents.

There are three influences; genetic, social and psychological.

Genetic Factors: Anorexia is eight times more common in people who have relatives with the disorder. Many researchers believe there is a genetic predisposition to having an eating disorder. Studies have demonstrated that over-eating among identical twins if greater than the co-occurrence among fraternal twins. This would support an inherited theory because identical twins are generally more similar than fraternal twins.

Researchers have found that the neurotransmitters serotonin and norepinephrine are significantly decreased in acutely ill patients suffering from Anorexia and Bulimia Nervosa. These neurotransmitters also function abnormally in individuals afflicted with depression. This leads some researchers to believe there may be a link between these two disorders. Besides creating a sense of physical and emotional satisfaction, the neurotransmitter serotonin also produces the effect of feeling full and having had enough food.

Other brain chemicals have also been explored for their possible role in eating disorders. Individuals with eating disorders like Anorexia, Bulimia or Compulsive Overeating have been shown to have a higher than normal level of the hormones vasopressin and cortisol. Both these hormones are normally released in response to physical and possible emotional stress, and may contribute to some of the dysfunction seen in eating disordered individuals.

Researchers have identified specific chromosomes that may be associated with bulimia and anorexia.  In particular, regions on chromosome 10 have been linked to bulimia as well as obesity.

Sociological Factors: Our family, friends and society in general have a significant influence. The media here in the United States has a great impact on all of us.  Some researchers think that media images in movies, advertising and music video give a false idea of what attractiveness is and establishes these images as the ideal way to look which is impossible to achieve. We are shown what we should look like and taught that our happiness is dependent on it. We learn and accept what we’re surrounded with. You’ve heard the old adage garbage in garbage out unfortunately there is too much garbage going in to us in this culture.
Athletes including those involved in swimming, basketball, gymnastics, track, dance, cheerleading are more focused on their bodies. When in uniform, fewer clothes are worn and the athletes may be more susceptible to eating disorders.
Some researchers think that media images in movies, advertising and music video give a false idea of what attractiveness is and establishes these images as the ideal way to look which is impossible to achieve. Other issues like OCD (obsessive compulsive disorder) and anxiety may also be present in those with eating disorders.
Psychological Factors: Just as an alcoholic uses alcohol to deal with emotions, some people use food to deal with life’s experiences that seem overwhelming. Practicing the eating disorder may bring a sense of partial control over their seemingly uncontrollable life. Some underlying issues that are associated with an eating disorder include: low self esteem, depression, feelings of loss of control, feelings of worthlessness, identity concerns, family communication problems and an inability to cope with emotions.

It is interesting to figure out why someone has an eating disorder, knowing why can help us prevent it from happening in the future.  Everyone who suffers with such problems needs to realize, there is a way to heal. If you’d like individual help with this or other problems, put your name and email address to the right.  I’ll give you ½ hour free consultation. 

Subscribe to my blog by clicking on the orange circle at the top of the page. You will be given a link to subscribe and you’ll receive notice of future posts.

I’m speaking out! Our bodies were created to heal themselves! Given the right nutrients and life-style, we can live a healthy disease-free life!!

Here in America we are bombarded with advertising and other media influences that lead us in a different direction. The sick state of the nation is evidence of it! We need to get educated and consciously change our course.

A “must read” is Montel William’s Living Well. Just click on Suggested Reading above, and type in Montel Williams Living Well and you can order it right now!

Like me, Montel Williams has been afflicted with Multiple Sclerosis. He has totally transformed his life! I am joining Montel Williams in the quest for healthy living!

Montel taught many things, for today, I’m covering one baby step: Snack Foods.

Montel suggests to do our grocery shopping on the parameters of the grocery store. We will find the fresh, healthy, unprocessed food there. The produce, dairy, meat and bread sections are all on the parameters. The processed foods, “junk foods”; canned and boxed are down the isles.

Montel tells us to pay attention to the rainbow of colors in the produce section! There is a surprisingly delicious variety of foods there. When our primary diet is produce, our bodies will be energized and empowered by the disease-fighting antioxidants the produce contains.
When we start preparing and eating produce, we will begin to crave those things, and the “junk food” will begin to loose importance.

For 15 years as a mom, I prided myself as a “milk and cookies mom”. You know, a stay-at-home mom who has fresh cookies to greet the children off the school bus. It was quite difficult to be focused on healthy snacks, cookies were so familiar!

When I lost my health, I needed to change. I wish I would have started when my children were younger. As a mother and homemaker, if I had set the example, learned to love and serve the produce, the family would have followed.

Montel talks about having a variety of colors on every plate of food. The brighter the color, the more nutrition it contains. An easy example to illustrate this, is lettuce. Iceberg is a crisp, clean, crunchy lettuce. Being produce, it is a good source of fiber, being light colored, it has fewer vitamins. In our local supermarket we will find the darker, more nutrition-packed varieties of Romaine and Leaf lettuce. These antioxidant rich foods supply the body with what it needs to feel good!

Here are some snack ideas you’re seeing my transition going from a junk food junkie even if it is homemade, it’s still junk – to falling in love with the produce section!

I’ve started drinking Montel’s smoothies! Just like the title of his book, over the 21 Days to Transform my Life we’ll see how I do! I’m ready to feel really well again!

Please leave comments with your ideas for healthy snacks!

16 Mostly Healthy, Some quick, Always Delicious Snacks

1. Rice cakes topped with 100% natural applesauce (my kid’s favorite)
2. An old time favorite -Ants On a Log -celery filled with peanut butter and raisins

3.Peanutty Apple slices
Large, unpeeled apple, cored, quartered
½ cup creamy or chunky peanut butter
Crushed corn flakes
Cut each apple quarter into three slices.
Spread cut sides of apple slices with peanut butter.
Roll in corn flakes. Makes 12 slices.

4. Orange Julius
3-4 oz frozen orange juice concentrate
¼ cup organic sugar
½ teaspoon vanilla
1 cup milk (or soy milk)
Ice cubes
Blend until ice cubes disappear

5. Sliced fruit & all natural yogurt dip

6. Fruit Kabobs
Put small pieces of fruit on a toothpick- these could be apple wedges, raisins, orange sections, pineapple, grapes, melon balls, prunes

7. Sliced vegetable with dressing of your choice

8. Crackers & almond butter or peanut butter

9. Nachos

10. All Natural Yogurt & Granola

11. Banana Shakes
Mix in blender: 2 cups milk, 2-3 frozen bananas,
1 tsp vanilla, 1/4 cup sugar

12. Rice Pudding

1 cup water, lightly salted
1/2 cup organic brown rice
4 cups milk (or soy milk
1/2 cup nonfat dry milk powder
3 eggs
1/2 cup organic sugar
1 cup raisins
1/2 teaspoon cinnamon
3 tablespoons sugar

In a large pot bring 1 cup lightly salted water to a boil. Pour rice slowly into the water. Do not sir. Cover tightly and cook exactly 7 minutes. The rice will appear slightly underdone. Add the skim milk slowly over low heat for 1 hour. Beat eggs, and add the 1/2 cup sugar, raisins, and vanilla. Pour mixture into rice, stirring slowly until the rice begins to
thicken. Serve hot, warm, or cold with mixture of cinnamon and sugar sprinkled lightly and evenly over the top. Serves 6

13. Lilli’s Fruit smoothies
Frozen fruit
8 oz yogurt
1teaspoon vanilla
Blend until smooth

14. Graham crackers with peanut butter.

15. Montel’s Tropical Fruit Smoothie

Ingredients
1 mango, peeled and seeded
1 papaya, peeled and seeded
1 banana, peeled
1 orange, peeled
5 ice cubes

In a Vita-Mix blender, process ingredients until smooth. Enjoy immediately, or keep 2-3 days in refrigeration.

16. Montel’s Sweet ‘n asy Green Smoothie
This is a healthful, delightful drink with a perky pale green color. The kids will love it!
Makes 2-4 servings.
Ingredients
2 bananas, peeled
3 oranges, peeled and quartered
1 head of romaine lettuce
4 cups of cold water
Procedure
In a Vita-Mix blender, add ingredients in order: bananas, oranges, and then romaine. Add water to the “Max Fill” line on the blender. Blend all ingredients at medium, then high speed until smooth. Serve chilled. Will keep for 2-3 days in refrigeration

It is estimated that 8 million Americans have an Eating Disorder

7 million women and 1 million men

Eating disorders are usually divided into three categories: Anorexia, Bulimia and Compulsive Overeating (Binging).

Anorexia is basically a self-imposed starvation. Any actual gain or even perceived gain of weight, is met with intense fear. Although people with anorexia are obsessed with food, they continually deny their hunger. Anorexics view of themselves is distorted. In the obsessive pursuit of thinness, anorexics loose weight in a variety of ways; restrictive dieting, compulsive exercise, and laxative and diuretic abuse. If Anorexia is left untreated, it can cause severe medical problems and even lead to death.

Bulimia is the repeated cycle of out-of-control eating followed by some form of purging. Bulimics are caught in the devastating and addictive binge- purge cycle,  eating compulsively and then purging through self induced vomiting, use of laxatives, diuretics, diet pills, ipecac, strict diets, fasts, chew spitting, vigorous exercise, or other compensatory behaviors to prevent weight gain. Binges usually consist of the consummation of large amounts of food in a short period of time.

Bulimics, like Anorexics, are also obsessively involved with their body shape and weight. The medical complications of Bulimia or the binge-purge cycle can be severe, and like Anorexia, can be fatal.

Compulsive (Binge) Eating is excessive eating a lot of food during stressful times. Binge eating disorders usually occur in secret. While an unhealthy approach to life, this disorder does not typically lead to the types of health problems anorexic and bulimics have.

For many people, binge eating temporarily relieves stress, but after eating, guilt, shame, frustration and depression set in.  It’s a vicious cycle.  Compulsive Overeaters are often caught up in the vicious cycle of binge eating and depression. They often use food as a coping mechanism to deal with their feelings, but unfortunately feelings of quilt, shame, depression and embarrassment are added to the negative feelings experienced.

It is not uncommon for compulsive overeaters to eat normally or not at all, in front of others and then make up for eating less by bingeing in secret. For others, binges consist of grazing on foods all day long.  Similar to Anorexics and bulimics, compulsive overeaters are constantly struggling and unhappy with their weight. People with eating disorders have a distorted view of how they look, and this differs from how others see them. The number on the scale often determines how they feel about themselves.
The practice of an eating disorder like anorexia, bulimia or compulsive overeating may be an expression of something that the eating disordered individual has found no other way of expressing. It can be looked at as a survival mechanism.

Just like an alcoholic uses alcohol to survive, people with eating disorders use eating to deal with their feelings.

Obesity and weight problems are an issue in the majority of people with compulsive eating problems,

I was not in the majority.

I am grateful for the hardworking, middle class family who I knew loved me. With this wonderful beginning, I was gifted to learn all I needed to know, about how to create a happy life for myself.  One of the defining experiences I had was a few years of compulsive eating. My first year of college, I developed an eating disorder.  I was like many people with an eating disorder, my perception was skewed. I thought I was overweight. I had a distorted view of how I looked, it was different from how others saw me. I was born with skinny genes, of course they saw me thin, but I felt fat.

Like with all of my learning experiences, I’m grateful for this understanding that I have of eating disorders. With it I can relate with others and it’s easier for me to help.

No matter what your life experiences are, you are a valuable person! If you’re struggling with an eating disorder, as with any addiction, you can overcome! It will take serious introspection and time, but it can be done!

Don’t feel imprisoned in your own body any longer. Take control of your life! Allow me to provide you with the help that will set you free!

Leave your name and email address above. I’ll contact you, and we can work together!

I was born with skinny genes. But like many of you, I understand the roller coaster emotions of weight loss and diets. Even though I have always been thin, I didn’t always think I was thin. I spent much of my teen age years reading teen magazines and watching television. I didn’t feel thin. I thought I was fat. I was like so many young women struggling with eating issues. I’d determine to be good and stop eating, virtually starving myself for days. Then, my self-control would crumble and I’d binge eatstuffing my face with any delicious, fattening food I could find.

In short, I’d eat myself sick.

Embarrassed by my behavior, I’d resolve to gain control over my eating. I’d starve myself again to make up for my embarrassment. I’d successfully contain my cravings for a few days before I’d cave in again and head for the pantry.

On and on this cycle went. My self-esteem dipped lower and lower as I failed to control my eating. It seemed the more I tried to control food, the more food controlled me. I felt trapped and hopeless as I struggled to manage my weight and feel like I looked good.

I longed to leave the endless spiral behind and walk in freedom. I longed to control my eating. I longed to be healthy in mind, body and spirit. I longed to release the real me and let go of my bondage to food. And yet, no matter what I tried, I couldn’t find the keys to control and freedom. 

After difficult emotional work, I gained enough control that I wasn’t binge eating anymore. It wasn’t until years later that I had total control of my eating.

It was then that I realized I literally ate myself sick.

When I went in to see the Dr. last month, for my MRI results, I told her I was going on a “Medication Holiday”. I am following Ivy Larson and her Gold Coast Cure. I said I finally have control over my eating, I’m choosing to eat a very healthy diet. My doctor questioned, “You have control over your eating?” as if that was a given for everyone.

You can order Ivy Larson’s book on the bottom right side of my home page.