Let Your Love Light Shine

Cassandra Alls, HD

Happy Holidays from Holistic Diva and all our contributors. I want to share some inspiring thoughts in celebration, as we all strive to make this world a better place for all humanity. This season is filled with numerous celebrations from various religions, cultures and traditions around the globe. I find it fascinating that this happens all around the same time of year.  It is a time for love, a time for unity, acceptance and peace.

We live in a world filled with beautiful diversity. This makes up the energy of the universal rainbow. Instead of having differences divide us, causing anger, constriction, war and death, let the love in your heart guide you in everything you do. Everything is energy. We have a choice every day and every moment to tap into the positive or negative. What I have come to learn is that all it takes is YOU. One thought, one action. One person, one individual can make an enormous positive impact in the world we live in, now. How, you ask? Well, it becomes a domino effect. Energy grows and manifests your life and reality based on your thoughts, actions and intentions. When a person does something out of love and kindness for another, that energy is then passed on indefinitely. There is endless ongoing potential for the positive thoughts and actions that YOU have created.

Everyone has different beliefs, but at the end of the day, how have you treated yourself, how have you treated your fellow beings. We are One human family, we are One Love. And when we leave this earth, and there is nothing left for us to contribute, will we be proud of the positive contribution we have made to mankind? I believe that we should lift each other up, tear down the walls of division and intolerance, share our gifts, talents and love with the world, learn from each other and continue to lift the positive vibration.

With 2012 around the bend, it is a perfect time to think about what positive thoughts and actions we would like to manifest in 2012.  I’d like to introduce you to the The Intention Tree Project.  A beautiful manifestation of a dear friend of mine, The Intention Tree Project is a global initiative for collective humanity to synchronistically offer positive intentions for 2012.

The Intention Tree

I am a little

intention tree

whose power is

beyond measure

Simply hang

your wishes upon

my limbs to

breathe life

into your

heart’s treasure

I’m inspired,

creative and

can manifest

anything “to be”

I am a

powerful

little intention

tree

And you are

just like me.

-Cynthia Dawn

©2008

This New Year, create an Intention Tree in your own way and bring it to life in your home or even outside. Gift one to others. Record positive intentions for yourself and positive intentions for our world. We invite you to join us and learn more about The Intention Tree Project, HERE.

“Be the change that you wish to see in the world.”

― Mahatma Gandhi

I wish you Peace, Love and Blessings.

Build your tree and plant your seeds today. It is time to Bloom!

Watch this inspiring video, HERE

Namaste,

Casey

Holistic DIVA

Feel free to share what your positive intentions are. Post them below or on The Intention Tree Project Facebook page. You are also welcome to upload photos of your tree as well.

Our first 2012 series is about Inspiration. What inspires you? What does your inspiration create and how do you share that with the world? Drop me a note if you would like to be considered for a guest blog spot. Lots more in store…

The word Reiki is made of two Japanese words – Rei which means “God’s Wisdom or the Higher Power” and Ki which is “life force energy”. So Reiki is actually “spiritually guided life force energy.”

A treatment feels like a wonderful glowing radiance that flows through and around you. Reiki treats the whole person including body, emotions, mind and spirit creating many beneficial effects that include relaxation and feelings of peace, security and wellbeing. Many have reported miraculous results.

Reiki is a simple, natural and safe method of spiritual healing and self-improvement that everyone can use. It has been effective in helping virtually every known illness and malady and always creates a beneficial effect. It also works in conjunction with all other medical or therapeutic techniques to relieve side effects and promote recovery.

An amazingly simple technique to learn, the ability to use Reiki is not taught in the usual sense, but is transferred to the student during a Reiki class. This ability is passed on during an “attunement” given by a Reiki master and allows the student to tap into an unlimited supply of “life force energy” to improve one’s health and enhance the quality of life.

Its use is not dependent on one’s intellectual capacity or spiritual development and therefore is available to everyone. It has been successfully taught to thousands of people of all ages and backgrounds.

While Reiki is spiritual in nature, it is not a religion. It has no dogma, and there is nothing you must believe in order to learn and use Reiki. In fact, Reiki is not dependent on belief at all and will work whether you believe in it or not. Because Reiki comes from God, many people find that using Reiki puts them more in touch with the experience of their religion rather than having only an intellectual concept of it.

While Reiki is not a religion, it is still important to live and act in a way that promotes harmony with others. Dr. Mikao Usui, the founder of the Reiki system of natural healing, recommended that one practice certain simple ethical ideals to promote peace and harmony, which are nearly universal across all cultures.

Filed under: Health, Reiki ]]> http://holisticdiva.wordpress.com/2011/10/29/reiki/feed/ 0 cda 200241957-001 http://holisticdiva.wordpress.com/2011/10/13/spa-time-for-baby-why-infant-massage-makes-sense/ http://holisticdiva.wordpress.com/2011/10/13/spa-time-for-baby-why-infant-massage-makes-sense/#comments Fri, 14 Oct 2011 01:27:44 +0000 cda http://holisticdiva.wordpress.com/?p=653 ]]>

by Nicole Tengwall

Yoga is a system of physical and mental exercise. The classical techniques of Yoga date back more than 5,000 years. In ancient times, the desire for greater personal freedom, health and long life, and heightened self-understanding gave birth to this system that has since spread throughout the world. The word Yoga means “to join or yoke together,” and it brings the body and mind together into one harmonious experience.

The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. The body is looked upon as the primary instrument that enables us to work and evolve in the world, and so a Yoga student treats it with great care and respect. Breathing techniques are based on the concept that breath is the source of life in the body. The Yoga student gently increases breath control to improve the health and function of both body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and the student finds an easy approach to a quiet mind that allows silence and healing from everyday stress. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body. There are over a hundred different schools of Yoga. Some of the most well known are Hatha, Raja, Jnana, Bhakti, Karma, Tantra, and Kashmir Shaivism.

Yoga probably arrived in the United States in the late 1800s, but it did not become widely known until the 1960s, as part of the younger generation’s growing interest in Eastern cultures. As more became known about the beneficial effects of Yoga, it gained acceptance and respect as a valuable method for helping in the management of stress and improving health and well being. Many physicians now recommend Yoga practice to patients at risk for heart disease, as well as those with back pain, arthritis, depression, and other chronic conditions.

Source: American Yoga Association

You may have heard conflicting information on this subject.   There are many, many parents who swear dietary changes helped their ADD child, and yet most doctors and researchers deny that food allergies or sensitivities can cause the behaviors associated with ADD, their conclusions supposedly based on studies.    If allergies can cause ADD behaviors, then shouldn’t the studies verify that?  The answer is yes, if the studies were designed properly.   But according to The Center For Science in the Public Interest (CSPI), most of the studies which show no relationship between diet and ADHD were very poorly designed and executed (and often paid for by the food industry). For example, when researchers tested whether children reacted to artificial food dyes made from petroleum, they used only a fraction of the quantity that children actually consume, because no one actually took the time to figure out how much dye kids actually eat.  Then they only tested one dye at at time, even though kids consume many dyes simultaneously.  And finally, all the results were averaged together.  If one or two children out of fifty reacted to the dyes, their reactions were lost in the pile of data from all the other children.  Even so, studies as far back as the 1940′s show that some people definitely react to certain colors, especially Yellow #5 (Tartrazine), a color that is well known for causing reactions in asthmatics and people allergic to aspirin.  CSPI, a non-profit group of scientists, reviewed 25 years of studies and issued a report in 1999 that concludes ADHD CAN be caused by foods and food additives.

After reading books, studies, and talking with affected parents I am convinced that some people (not just kids!) are reacting to foods and food additives by exhibiting ADD behavior.  Not all, but some.  Which people are most likely to be reacting to a food?

v   ALLERGIC people (stuffy nose, eczema, asthma).

v   People who often do not feel well or who are depressed

v   Kids with the Dr. Jekyll and Mr. Hyde syndrome, who seem happy one moment and suddenly, without provocation, become a nasty wildebeest (provocation includes asking the child to clean his or her room).

v   Kids with dark circles under their eyes (“allergy shiners”).

v   Kids who were colicky past the age of four months and were unhappy babies.

v   Kids with chronic sleeping problems.

v   People with reoccurent infections (ear, chest, sinus)

What kind of reactions have been observed in children? (Note: adults undoubtedly react too!)

v   hyperactivity

v   trouble sleeping

v   tantrums, aggressive behavior, screaming

v   whining, crying, not feeling well

v   poor handwriting

v   very tiny handwriting

v   inability to concentrate

v   dyslexics may reverse letters or do “mirror” writing while reacting

v   digestive upset (bloating, belching, gagging, vomiting, constipation, nausea, gas)

v   headaches

v   wheezing, runny or itchy nose, scratchy eyes, coughing

v   depression

v   non-stop, senseless talk

v   reoccurrent infections: ear, chest, sinus

v   bright red earlobes, red patches on cheeks

v   dark circles, wrinkles and/or bags under the eyes

v   eczema, hives, rashes

The above reactions have been induced in children by “challenging” them with a known allergen and then halted by neutralizing the reaction.  The book “Is This Your Child?  Discovering and Treating Unrecognized Allergies in Children and Adults” by Doris Rapp, M.D., does a wonderful job of describing reactions, ways to identify allergens, and tells how to treat them. The author has had many years of experience and doesn’t just provide quick, pat answers, but helps people really figure out what to do.   What I found really fascinating were the pictures of children’s handwriting samples and drawings before, during and after their reactions.  The changes were astounding. The author is somewhat critical of mainstream allergists who rush people in and out and do not use the best methods to detect allergies because they are too time consuming.

Allergies are a really tough thing to deal with. You can’t just go to a professional and assume that they will magically find all your allergies and treat them.  Allergists MAY find some of your allergies, but the tests used are extremely unpredictable. You can be allergic to something and very easily test negative. This is especially true for milk allergies, because milk is broken down into many different substances in the digestive tract before it is absorbed into the blood stream, and you could be allergic to any one of those substances.

Just remember, however, that it is a STARTING point only.  Finding out what you or your child is allergic to can very easily take months of careful dietary manipulation and recordkeeping.

Helpful hint: The food you are most likely to be allergic to is the one you crave and eat most often (it’s true!)

Here are some of the allergens most likely to cause problems:

artificial coloring

preservatives

sugar

milk

corn

cocoa

wheat

grains

egg

apples/juice

grapes/juice

peanut

peanut butter

tomato

food additives

artificial flavoring

banana

orange

yeast

dust

molds

pollen

chemical odors

An elimination diet excludes the major foods that you or your child are mostly likely to be allergic to.  For the first week you eliminate all of the “forbidden” foods. After that you eat an excessive amount of one of the forbidden foods each day and carefully record any reactions.  If you plan on trying out this diet I recommend that you get the book “Is This Your Child?” as there is a lot of useful information in the book that I could not possibly include here.

For more information, go to: www.borntoexplore.com

Dr. Kristin Mowry is a private practice clinician and professional wellness educator. She has a Doctorate degree in Physical Therapy from The University of Maryland, School of Medicine and a licensed physical therapist in Maryland. Her undergraduate work includes a Bachelor of Science degree in biology from Loyola College in Maryland. The American Association of Nutritional Consultants has certified her as a Nutritional Consultant and she also a Certified Holistic Health Counselor certified by the American

Association of Drugless Practitioners. She offers free seminars with topics ranging from physical therapy, wellness, going green, going organic, gluten-free information, stress management, food intolerance/allergies, healthy lifestyle choices, etc. To read more about Dr. Mowry, view her blog and upcoming events, please go to: www.drmowrycares.com.


Comfort for your baby, too.

As your baby develops, your uterus enlarges to accommodate the rapid growth. So long as the pelvis is in a balanced state, the ligaments connected to the uterus maintain an equalized, supportive suspension for the uterus. If your pelvis is out of balance in any way, these ligaments become torqued and twisted, causing a condition known as constraint to your uterus.

This constraint limits the space of the developing baby. Any compromised position for the baby throughout pregnancy will affect his or her optimal development. Conditions such as torticollis can occur because a baby’s space was cramped in-utero.  If the woman’s uterus is constrained as birth approaches, the baby is prevented from getting into the best possible position for birth. Even if the baby is in the desirable head down position, oftentimes constraint to the uterus affects the baby’s head from moving into the ideal presentation for delivery. The head may be slightly tilted off to one side or even more traumatically, present in the posterior position.

Any baby position even slightly off during birth will slow down labor, and add pain to both the mother and baby. Many women have been told that their babies were too big, or labor “just slowed down” when it was really the baby’s presentation interfering with the normal process and progression. Avoidable interventions are implemented turning a natural process into an operative one.  Doctors of Chiropractic work specifically with your pelvis throughout pregnancy, restoring a state of balance and creating an environment for an easier, safer delivery.


Preparing for a Safer Birth

Dystocia is defined as difficult labor and is something every woman wants to avoid. In addition to the pain and exhaustion caused by long, difficult labors, dystocia leads to multiple, medical interventions  which may be physically and emotionally traumatic to both you and your baby.

Some of these interventions are the administering of pitocin, the use of epidurals, painful episiotomies, forceful pulling on the baby’s fragile spine, vacuum extraction, forceps and perhaps even c-sections. Each of these procedures carries a high risk of injury to you, your baby or both! However, all of these procedures used to hasten the delivery process can be avoided if delivery goes more smoothly to begin with.  When reviewing the obstetric texts, the reported reasons for dystocia are caused by pelvic imbalance and its resulting effects on your uterus and your baby’s position.

Chiropractic care throughout pregnancy restores balance to your pelvic muscles and ligaments and therefore leads to safer and easier deliveries for you and your baby. Additionally, the chiropractic adjustment removes interference to the nervous system allowing your uterus to function at its maximum potential. Published studies have indicated that chiropractic care does in fact reduce labor time.  In our office, we offer specific analysis and adjustments for your special needs in pregnancy. You and your baby’s continued safety and comfort is primary in our care.

This pregnancy, offer yourself the best! Include the many benefits chiropractic offers in your prenatal care choices. Call for your individual consultation. Give you and your baby the opportunity for a more comfortable pregnancy and a safer, easier birth!

During pregnancy, weight-bearing changes occurs. This can cause an added stress to the spine. Chiropractic care during pregnancy not only can help you to stay more comfortable, but can also help to facilitate your birth.

Chiropractic care during pregnancy has been shown to significantly reduce the length of time a woman labors. First time moms averaged a 24 percent shorter labor, while mothers who have already given birth experienced a 39 reduction reduction in the average labor length, compared to controls (Fallon, 1991). Chiropractic adjustments during pregnancy can also reduce the likelihood of experiencing back labor (Diakow, 1991). Regular chiropractic adjustments can safely continue up until the time of birth (Penna, 1989).

“As your baby descends into your pelvic cavity, you may feel sharp, stabbing pains at the base of your spine or in the middle of your pelvic bone, making uncomfortable twinges of pins and needles in the cervix itself. Pain may radiate down your back or thighs. The increased pelvic pains are likely due to the relaxation and stretching of your pelvic ligaments in preparation for labor. You can ease these discomforts by changing positions. Exercise gently every day. If you cannot exercise without pain, consult your doctor. He or she may be able to recommend a chiropractor experienced in working on pregnant bodies, who may be able to give you some gentle pelvic adjustments to get your hips back in balance. It is our personal theory that chiropractic care in pregnancy can help to avoid or relieve back pain and also prepare your back and pelvic structures the stresses of labor and birth.” (Sears & Sears, 1997)

Read More 

Pregnancy and Chiropractic Care

Chiropractic care is health maintenance of the spinal column, discs, related nerves and bone geometry without drugs or surgery. It involves the art and science of adjusting misaligned joints of the body, especially of the spine, which reduces spinal nerve stress and therefore promotes health throughout the body.

Is chiropractic care safe during pregnancy?

There are no known contraindications to chiropractic care throughout pregnancy. All chiropractors are trained to work with women who are pregnant. Investing in the fertility and pregnancy wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.

Some chiropractors take a specific interest in prenatal and postnatal care and seek additional training. Below represents designations of chiropractors who have taken advanced steps in working with infertility and pregnancy wellness.

• DACCP – Diplomate with ICPA reflecting highest level of advanced training
• CACCP – Certified with the ICPA reflecting advanced training
• Member of ICPA reflecting special interest
• Webster Certified – trained to work specifically with pelvic balance in pregnancy
• Find a Chiropractor in your area

Chiropractors that have been trained to work with pregnant women may use tables that adjust for a pregnant woman’s body, and they will use techniques that avoid unneeded pressure on the abdomen.

A chiropractor who is trained in the needs of women who are pregnant will also provide you with exercises and stretches that are safe to use during pregnancy.

Why should I have chiropractic care during pregnancy?

During pregnancy, there are several physiological and endocrinological changes that occur in preparation for creating the environment for the developing baby. The following changes could result in a misaligned spine or joints:

• Protruding abdomen and increased back curve
• Pelvic changes
• Postural adaptations

Establishing pelvic balance and alignment is another reason to obtain chiropractic care during pregnancy. When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth. Breech and posterior positions can interfere with the natural ease of labor and lead to interventions such as c-sections.

The nervous system is the master communication system to all the body systems including the reproductive system. Keeping the spine aligned helps the entire body work more effectively.

What are the benefits of chiropractic care during pregnancy?

Chiropractic care during pregnancy can provide benefits for women who are pregnant. Potential benefits of chiropractic care during pregnancy include:

• Maintaining a healthier pregnancy
• Controlling symptoms of nausea
• Reducing the time of labor and delivery
• Relieving back, neck or joint pain
• Prevent a potential cesarean delivery

What about chiropractic care and breech deliveries?

The late Larry Webster, D.C., Founder of the International Chiropractic Pediatric Association(ICPA), developed a specific chiropractic analysis and adjustment which enables chiropractors to establish balance in the pregnant woman’s pelvis and reduce undue stress to her uterus and supporting ligaments. This balanced state in the pelvis has been clinically shown to allow for optimal fetal positioning. The technique is known as the Webster Technique.

It is considered normal by some for a baby to present breech until the third trimester. Most birth practitioners are not concerned with breech presentations until a patient is 37 weeks along. Approximately 4% of all pregnancies result in a breech presentation.

The Journal of Manipulative and Physiological Therapeutics reported in the July/August 2002 issue an 82% success rate of babies turning vertex when doctors of chiropractic used the Webster Technique. Further, the results from the study suggest that it may be beneficial to perform the Webster Technique as soon as the 8th month of pregnancy when a woman has a breech presentation.

Currently, the International Chiropractic Pediatric Association (ICPA) recommends that women receive chiropractic care throughout pregnancy to establish pelvic balance and optimize the room a baby has for development throughout pregnancy. With a balanced pelvis, babies have a greater chance of moving into the correct position for birth, and the crisis and worry associated with breech and posterior presentations may be avoided altogether. Optimal baby positioning at the time of birth also eliminates the potential for dystocia (difficult labor) and therefore results in easier and safer deliveries for both the mother and baby.

Talk to Your Health Care Provider:

As more women are seeking the benefits of chiropractic care throughout pregnancy, more health care providers are seeking trained doctors of chiropractic in their communities to refer their pregnant patients to. Discuss these options with your health care provider. If they are not yet familiar with chiropractic care in pregnancy, ask them to find out more about its many benefits. Most importantly, seek options that support your body’s natural abilities to function and find a team of providers who are respectful of your choices.

Dr. Tania Howard

A native of New Jersey, Dr. Howard decided to become a chiropractor at the age of 15, when she experienced a complete metamorphosis in her health after seeking chiropractic care for an injury. She completed her undergraduate work at Pepperdine University in California, and her doctorate at Life Chiropractic College in Atlanta, Georgia in 1991. She has done extensive postgraduate work in the fields of peri-natal and pediatric chiropractic care. In addition to caring for those populations and her community at large, she loves lecturing on living a healthy life in a toxic world. Chiropractic has helped her to stay fit and healthy enough to become a triathlete and half-marathoner at the age of 40! Dr. Howard lives in Annapolis with her husband Braden, their two daughters Francesca and Julia, and Golden Retrievers Zach and Finn. You can find her and her fantastic team at Broadneck Family Chiropractic.

Nat 308 Holistic Nutrition. Instructor, Helen Delfakis

American College of Healthcare Sciences, www.achs.edu

Introduction

Vitamin B12 is an important and essential complex vitamin that supports the production of red blood cells, prevents anemia, aids in the development of nerve cells and helps cells metabolize proteins, carbohydrates and fats. Typical dietary sources of vitamin B12 are animal foods; meat, poultry, fish and eggs. According to The George Mateljan Foundation, which prides itself on offering some of the best nutritional research and advise, provides us with some of the best options for vitamin B12: calf liver, sardines, snapper, venison, salmon, beef tenderloin, scallops, shrimp and halibut. Plant based sources of B 12 are limited and less common, but can be found in tempeh, nori, blue-green algae and spirulina. Neither plants nor animals can produce vitamin B12. The origins of vitamin B12 appear to come from tiny microorganisms such as bacteria, yeasts, molds and algae. (1) Deficiency symptoms may include dandruff, nervousness, numbness in feet, paleness, red tongue, decreased reflexes, decreased blood clotting, depression, fatigue, heart palpitations, memory problems, menstrual problems, weakness and weak pulse.  Vitamin B12 is of interest to me as I have been mostly plant based for a year,  with the first 9 months strict vegan.

 
Research

In his review of Vitamin B12 Sources and Bioavailability, Fumio Watanabe offers sources, requirements and deficiencies of vitamin B12, how it is synthesized and states that the bioavailability of vitamin B12 is dependent on gastrointestinal absorption. (2) Dr. Vivian V. Vetrano believes that there is no such thing as a B12 deficiency, even in vegans. Her research has brought her to the conclusion that the bacteria in the intestinal tract makes it for us, and the metabolically usable and essential forms of B12 are contained in unprocessed, natural plants foods, especially nuts and seeds. She describes the real problem as a failure of digestion and absorption of foods, rather than a deficiency of the vitamin.(3) Ibrahim Elmadfa and Ingrid Singer published a review in the American Journal of Clinical Nutrition regarding vitamin B12 and homocysteine status among vegetarians around the world.  Across the board the results showed that omnivores and vegetarians had higher B12 and lower homocysteine than strict vegans. (4) In a 2010 study from the European Journal of Clinical Nutrition completed a cross sectional analysis of 689 men (226 omnivores, 231 vegetarian and 232 vegans). They concluded that vegans have lower vitamin B12 concentrations, but higher folate concentrations, than vegetarians and omnivores.(5) There is agreement that vitamin B12 is an essential nutrient. The consensus across the board is that omnivores have a higher level of vitamin B12 concentrations that vegetarians and vegans respectively.  Although vegans may get a smaller amount of vitamin B12 from plant foods, the concern is that they may not be getting enough to protect them from clinical deficiencies and health issues, so they should consider supplementing with fortified foods. Interestingly in the review of plasma and homocysteine of various groups, showed that vegans were lower in B12 plasma, but in the United States the difference was not that far off. Omnivores vitamin B12 plasma was 313/99 and vegans were 312/125. In other countries the study concluded a more drastic difference. The Vegetarian Society has stated, “In the non-industrialized world where bacterial contamination commonly brought traces of B12 to foods, B12 deficiency is largely prevented. However, modern hygiene has eliminated this source, just as indoor living has largely eliminated sunlight, nature’s source of Vitamin D.” (6) There are controversial opinions regarding the need for vegans to supplement because of the dangers of low B12 levels. Dr. John McDougall’s stance is that the actual risk of experiencing a B12 deficiency is extremely small, since it is stored for years. However, B12 deficiencies have been reported in infants to mothers who have been long time vegans and to macrobiotic mothers who have avoided all animal foods for so long. No significant neurological disorders or symptoms were reported in either case. He does suggest to avoid risks, pure vegetarian women who are pregnant or nursing, must add a non-animal source of B12, such as a supplement or nutritional yeast to their daily diet, (approximately 5 micrograms/day). Dr. Gabriel Cousens is a researcher and leader in the live-foods movement. He believes that 80% of the vegan and live food population over time, runs the risk of deficiency. (7)

Conclusion

There is no doubt that Vitamin B12 or coenzyme B12 is essential for our living cells, however I believe there is more to learn and explore regarding this nutrient. With many variables at play when studying the effects of diet in regards to B12, what is common is that the plasma levels of B12 are lower in vegetarians and vegans compared to omnivores.  I do believe that non-meat eaters should be aware of how they are getting their B12 and have levels tested to be sure that they do not become deficient.  Regardless of lifestyle, everyone should strive one common goal for good health by eating organic whole foods, plenty of vegetables, fruits, nuts, seeds, beans and legumes.  Our gastrointestinal track is very long and if it is filled with heavy meat, dairy and processed foods, it builds up into toxic waste that can stay there for years. It can end up leaching into your cells and can cause poor digestion and absorption of all essential nutrients, including B12. What you eat today, you become tomorrow.

References

1. World’s Healthiest Foods.  Vitamin B 12. http://whfoods.org/genpage.php?tname=nutrient&dbid=107 May/June 2011

2. Watanabe, Fumio. (2007) Vitamin B12 Sources and Bioavailability. Experimental Biology and Medicine, 232(10): 1266-1274

3. Ranzi, Karen. Creating Healthy Children. New Jersey. SHC Publishing, 2010.  Pages 77-92. Rethinking and Clarifying the B12 Issue. http://vetrano.cjb.net

4. Elmadafa, Ibrahim and Singer, Ingrid. (2009) Vitamin B12 and homocysteine status among vegetarians: a global perspective. American Journal of Clinical Nutrition, Volume 89: 1693S-1698S

5. Gilsing, Anne MJ. Crowe, Francesca L.Lloyd-Wright, PhD, Zoue. Sanders, Thomas AB. Appleby, Paul N. Allen, Naomi E. and Key, Timothy J. (2010) Serum concentrations of vitamin B 12 and folate in British male, omnivores, vegetarians, and vegans: results from a cross-sectional analysis of the EPIC-Oxford cohort study.  European Journal of Clinical Nutrition, 64(9): 933-939

6. Vegetarian Society, www.vegsoc.org. 6/10/2011

7. Ranzi, Karen. Creating Healthy Children. New Jersey. SHC Publishing, 2010.  Pages 77-92

1.   Do you ever experience one or more of these symptoms?

Cramps

Cold hands or feet

Joint pain

Heart palpitations

High blood pressure

Slow heart rate

Tooth decay

Trouble sleeping

2.  Do you ever experience one or more of these symptoms?

Nervousness

Muscles twitches or spasms

Eyelid twitches

Tremors/shaking

Confusion

Constipation

Charlie horses

3.  Do you ever experience one or more of these symptoms?

Dry skin

Poor reflexes

Weakness and fatigue

Sagging muscles and skin

Nervousness/anxiety

Trouble sleeping

Adult acne

Increased appetite

Charlie horses

Restless legs

4.  Do you ever experience one or more of these symptoms?

Weak bones or teeth

Anxiety

Lack of patience

Lack of appetite

Irregular breathing

Do you get sick often?

Anemia

Mental exhaustion

Physical fatigue

5. Do you ever experience one or more of these symptoms?

Brittle Nails

Brittle Hair

Eczema

Rashes

Skin Blemishes

6. Do you ever eat any of these foods?

Milk

Eggs

Cheese

Yogurt

Salmon

Almonds

Soy products

Calcium supplements

7. Do you ever eat any of these foods?

Kelp

Seeds and nuts

Almonds

Dark leafy greens

Buckwheat

Grapefruit/oranges

Unrefined grains

Magnesium supplements

8.  Do you ever eat any of these foods?

Kelp

Rice bran

Bananas

Pistachios

French beans

Sunflower seeds

Avocados

Potassium supplements

9.   Do you ever eat any of these foods?

Seafood

Milk or other dairy products

Nuts

Legumes

Dried fruits

Rice or Bran cereal

10.   Do you ever eat any of these foods?

Fish

Eggs

Red meat

Poultry

Nuts

Brussels sprouts

Onions/garlic

Answer Key:

1.     Calcium deficiency  2.     Magnesium deficiency  3.     Potassium deficiency 4.     Phosphorus 5.     Sulfur  6.     Calcium rich foods 7.     Magnesium rich foods

8.     Potassium rich foods 9.     Phosphorus rich foods 10.  Sulfur rich foods

Source: J. Campbell, Holistic Nutrition. www.achs.edu

One of my favorite Raw Food books is Ani’s Raw food Kitchen, by  Ani Phyo.  Raw foods can be simple or very time consuming depending on what you want to create.  This morning I created a Raw fruit and nut cereal inspired some of her recipes.

2 bananas 

1 peach

1 mango

handful of buckwheat crispies

3 Tablespoons of ground flax

3 Tablespoons of hemp seed

1/3 cup raw almonds

1/3 cup raw sunflower seeds

1/3 cup raw walnuts

1/3 cup of raw pecans

Cut your fruit into bite size pieces and place into a mixing bowl. Add your ground flax and hemp seeds and buckwheat crispies.

Put the rest of the nuts and seeds into your Vitamix or high speed blender and blend on low until mixed into bite size pieces.

Add the  nut and seed mixture to your fruit and gently toss. Place in bowls and serve with almond milk.

You can explore with different kinds of fruits and make your own Raw Cereal!

As an option you can also add some cinnamon or some chopped mint.

What the heck are buckwheat crispies?  You will want to make these ahead of time.

Take 1 pound of buckwheat groats place them in a large bowl and soak with water. It will expand, so make sure you have enough space to cover the groats completely. Soak for 6-8 hours, rinsing every few hours with fresh water (optional).

After the  6-8 hours rinse and dehydrate at 104 degrees for 3-4 hours.

Once completely dry place in a air tight container and use for your cereal, snack, or on top of some coconut yogurt or cacao-nut pudding.

I am interviewing people to see how many folks are truly eating a balanced diet and conscious about their food choices. What about you? Answer the questions and post your comments below. Eat Well.Live Well.Be Well.

Vitamins, minerals, and the importance of a balanced nutritious diet

1. Are you happy overall with your diet and food choices?

Happy with my ideas, not with the real life application… I have a freezer full of grass fed meats along side Schwan frozen foods…

2. Is there anything you think you need to change about your diet?

I need to work on adding variety (we get in a rut too easily), eating out fewer times per month, and reducing our consumption of the whites (flour & sugar)

3. Do you feel that you have enough energy to enjoy life to the fullest?

No. Though I’ve been taking Floradix lately and I truly believe that is making a difference.

4. How often do you eat raw fruits and vegetables?

Daily – salad or snacks. We have bananas and apples, celery and carrots always available. We need to increase variety of those options too though.

5. What sources of calcium do you eat?

We drink raw milk, and a lot of broccoli, dark greens, sesame seeds, and I take a supplement as well.

6. What foods do you eat to provide fiber?

See #6 LOL – lots of broccoli, dark greens, sesame seeds… cashews and other nuts.

7. How many glasses of water do you drink a day?

Straight water = maybe 3 or 4 — but I also drink coffee, raw milk, and now that its winter I drink more iced tea (home brewed)

8. Do you read food labels? Do you feel that you know what they mean?

Obsessively. I think I have a pretty good handle on the labels and reading between marketing lines. We do avoid foods with HFCS, try to avoid plain corn syrup/sugar, and also avoid all food colors that are “numbers” (ie red40, blue lake 5, yellow 5, etc)

Julie Wagner

Portland, ME

Julie, you have all the right intentions and are on the right track! Like you said,  you want to work on the application. My question to you is when will you start?

Keep in mind your caffeine intake, that can deplete the availability of your nutrient intake.

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1.    Are you happy overall with your diet and food choices? I am satisfied, I wouldn’t say happy.

2.    Is there anything you think you need to change about your diet? I eat too much sodium and eat out too much

3.    Do you feel that you have enough energy to enjoy life to the fullest? Yes

4.    How often do you eat raw fruits and vegetables? Once a week?

5.    What sources of calcium do you eat? Milk, cheese,ice cream, yogurt

6.    What foods do you eat to provide fiber? Cereal, bread, little fruit

7.    How many glasses of water do you drink a day? 1

8.    Do you read food labels? Do you feel that you know what they mean? Yes and yes

Sara in Maryland

Thank you Sara for sending me your answers. Some things to think about as a result of your answers, What would make you happy about your food choices?

We do need some sodium in our diet but excess can lead to health problems. I would suggest eating more fruits and vegetables as they are higher in fiber  and water content. Many green vegetables contain calcium too. Processed foods like cereal and breads are limited in nutritional value and can cause deficiencies in nutrient availability. Look for organic whole grain breads. Our bodies are mostly made up of water so I would challenge you to drink more water as it is needed for numerous functions of our body.

Thanks again!

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You all may be interested in the website called The World’s Healthiest Foods. Thanks friends for taking the time to answer the questions!