Insights into Holistic Healing

​It feels like summer flew by way to fast.
 
Fortunately, we have the weekend to try and relax a little, regroup & get ready for the fall season.
 
And, we still have those amazing, local, newly harvested produce.
 
It’s a great time to harvest veggies from your garden, get your weekly CSA farm share or stop at a local farm stand to enjoy the wonderful bounty of food we have in our area.
 
Wondering how to turn this produce into yummy, delicious meals?
 
Here are links to some of my favorite summer recipes.
 
Summer in a Bowl
A delicious salad that features both fruits & vegetables.
 
Chicken with Peaches, Red Onion & Basil
Nothing better than slicing perfectly ripe peaches & mixing them with olive oil, vinegar, red onions & fresh basil.
 
Roasted Corn
So easy & so delicious!
 
Quinoa Tabouli
A healthy grain mixed with tomatoes, parsley, cukes & olives.
 
Cucumber & Peanut Salad
I love the salty crunch with the cool cukes.
 
There are other Yummy Healthy Food recipes on my Yummy Healthy Food blog.  I welcome you to try one new healthy recipe as a small way to add nutrients to your diet.
 
If you’re interested in exploring how to enjoy what you eat & eat healthier, there are a few openings in my Yummy Healthy Food Group that begins on September 25th.
 
Happy Labor Day!
 
Bonnie

This may be counterintuitive but one of the most important reasons we all have trouble eating healthy, losing weight & feeling good about our bodies is that we have so many food choices ALL THE TIME.
 
A baby boomer like me remembers when you could only buy candy in an actual candy store, a drugstore and a supermarket.  That was it.
 
Now as we run errands, we constantly see all kinds of tempting foods – at clothing stores, gas stations, hardware stores & department stores.
 
In supermarkets, we have access to every flavor of every cookie & candy.
 
Sugar is addictive & other than calories, provides no nutritional value, no vitamins or minerals, no proteins & no fats.  So why are we eating it?
 
Simply put, it tastes good!  Also, it’s readily available and it’s easy.  The only thing you have to do to eat a candy bar is take off the wrapper.  It requires no washing, chopping or cooking.
 
During a busy day, when we’re hungry or grouchy or stressed out, we reach for this simple, pleasurable food.
 
In the moment, we get a dopamine hit and we feel good. Occasionally, this is fine. But if we reach for a sugary treat often, over time this creates havoc in the body.  Too much sugar has been linked to obesity, type 2 diabetes, cardiovascular disease, metabolic syndrome, and poor oral health.  Yikes!
 
Fortunately, there’s a way out of constant sugar cravings & blood sugar surges & drops.
 
By substituting healthy snacks in place of sugar, we can free ourselves of this addictive cycle.
 
Here are 2 ways to begin this process:
 

1. The next time you go grocery shopping, buy hummus, guacamole, nuts and turkey sticks.  Reach for these when you need a snack.
2. Make a list of healthy snacks that you can buy on the run.  Nuts & popcorn are healthier than candy bars.  Starbucks sells egg bites.  Whatever your list is, stick to it when you’re out running errands.

 
Let me know how these work for you.
 
And, if you’re interested in doing a deeper dive into shifting into healthier eating patterns, there are still I few spots left in my Yummy Healthy Food Group that starts on September 25th.

Find out how eating well for 90 days can change your life.
 
Learn more here
 
With you on the road to better health!
 
Bonnie
​

​If you haven't seen me in awhile, I'm happy to report that I'm feeling great.

I'm fully recovered from my transplant surgery & feeling so very grateful -- to my donor, my medical team & everyone who supported me through this process.

I thought there was a good chance that I would have to accept a new reality, one where I was in slow decline.

That's not what happened.  I feel stronger, have fewer symptoms & much less worry than I did before surgery.

I expected to be on more medication, but I'm on less. 

I expected to feel weaker, but I feel strong. 

I expected to have to make peace with the inevitable aging process, but I'm not there yet.

This experience has led me to believe more than ever in the power of healthy eating.  What we put into our bodies has an enormous impact on how we feel.

It took me a long time to understand the benefit of eating whole, unprocessed foods & longer to actually put it into practice.

As a teenager, I was constantly dieting, obsessively weighing myself & eating unhealthy, low-fat foods.

In my 20s, I threw out the scale & put on 20lbs -- a lot when you're 5 feet tall.

Then, as I was studying acupuncture, I stopped eating sugar & overly processed foods, & started to focus on eating whole foods.

During the past few years, as my chronic kidney disease progressed, I cut back on protein, which is hard on the kidneys, & began to incorporate an additional 3-4 servings of vegetables a day in my diet.

This led to an aha moment. 

I realized that our bodies function most optimally when we eat a lot of vegetables.  They provide so many of the nutrients that we need.  And since they're low in calories, they can help us to lose weight.

Our bodies also need proteins & fats & carbohydrates, but it is easy to build a way of eating around these things & add a salad or vegetable here or there.

I found that I could flip this idea around.  I now have vegetables at every meal.

I cook a lot & these days I'm cooking more & more vegetables.  I make vegetable soups, stir fries, roasted veggies, steamed veggies, veggie frittatas -- things that are inexpensive and easy to prepare.

I realize how fortunate I have been & want to share what I've learned.

I've created a Yummy Healthy Food Group that begins on September 25th.  This offers support and weekly instructions on how to incorporate foods rich in nutrients into your diet.

Do any of these apply to you?

•  You know that you can be eating healthier, but are not sure where to begin.
•  You tried different diets but have not yet achieved your health & weight goals.
•  A party, visitors or a vacation set back your healthy eating habits.
•  You want to be pain-free without Advil or other NSAIDs.
•  You have GI tract issues & are confused about what to eat.
•  You're looking for natural ways to treat acid reflux.
• ​ You know deep in your heart that things could be better.

Yummy Healthy Food teaches the principles of healthy eating without fad diets, counting calories or overly restrictive rules.

You can get more information here.

Want to get started on eating healthier?  Here's one of my favorite recipes, zucchini with pumpkin seed soup. 

​Let me know how you like it.

Have questions? Just reply to this email.

With you on the path to better health!

Bonnie

You have probably heard over and over again that vegetables are good for you.

It’s true & here’s why.

Veggies give us the nutrients that our body needs
Vegetables are packed with essential vitamins and minerals. For example, leafy greens like spinach and kale are high in vitamins A, C, and K, as well as folate and iron (USDA, FoodData Central). These nutrients are crucial for various bodily functions, including immune support, blood clotting, and energy production.
 
Veggies are high in fiber
We need between 25 & 40 grams of fiber a day. Vegetables are a significant source of dietary fiber, which is important for digestive health. Fiber helps maintain bowel regularity and can prevent constipation (Harvard T.H. Chan School of Public Health). It also contributes to a feeling of fullness, which can aid in weight management.  Also, it can decrease bad cholesterol.
 
Veggies contain Antioxidants and Phytochemicals
Many vegetables contain antioxidants and phytochemicals that help protect cells from damage caused by free radicals. For instance, tomatoes are rich in lycopene, which has been associated with a reduced risk of certain cancers (American Institute for Cancer Research).
 
Veggies are low in calories
Most vegetables are low in calories but high in volume, making them a great choice for maintaining a healthy weight. They can provide bulk to meals without adding excess calories (Centers for Disease Control and Prevention).
 
Veggies help with heart health
Consuming vegetables has been linked to improved cardiovascular health. For example, a diet high in vegetables and fruits can reduce the risk of heart disease by improving blood pressure and lowering cholesterol levels (American Heart Association).
 
Veggies reduce the risk of chronic diseases like Type2 Diabetes & Cancer
Regular consumption of vegetables is associated with a lower risk of developing chronic diseases such as type 2 diabetes and certain types of cancer. For instance, a meta-analysis found that higher vegetable intake was linked to a decreased risk of type 2 diabetes (BMJ).
 
Veggies help us hydrate
Many vegetables have a high water content, which can help with hydration. Cucumbers and celery, for example, are over 90% water (USDA, FoodData Central).
 
Given all the benefits of eating at least 4 servings of vegetables a day, you would think that every doctor would have a conversation about diet at each appointment.
 
You and I know that this isn’t what happens.  If there was a medication that was as beneficial towards health as veggies, it would be prescribed to each & every one of us.

But just because nutritional eating isn’t a central part of our health care eating, doesn’t mean that you can’t take advantage of what all the research shows.
 
This is what the Yummy Healthy Food Group is all about.  Empowering you to eat healthier so that you stay healthier for life.

And if your struggling with pain or illness now, the group is a step in helping you find relief.

And if your struggling with pain or illness now, the group is a step in helping you find relief.

We'll meet weekly, online, in a small group of 4-7 people.  I'll provide a teaching each week, we'll each set a goal & we'll support each other.

Take a look at the details.  

Together we can make you and the world healthier!