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October is SIDS Awareness Month

10/3/2020

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October is Sudden Infant Death Syndrome (SIDS) Awareness Month.

SIDS is defined as “the sudden unexpected death of an infant, under one-year of age, with onset of the fatal episode apparently occurring during sleep, that remains unexplained after a thorough investigation, including performance of a complete autopsy, and review of the circumstances of death and the clinical history.”

The key features of the definition are that the infant’s death is sudden and unexpected, and following a thorough investigation is unexplained. It is a diagnosis of exclusion.  Today, SIDS remains the most common cause of death in infants between the ages of 1-month and 1-year.

SIDS is every parent’s worst nightmare.  Research shows that the risk of an infant dying from SIDS can be reduced by following a number of Safe Infant Sleep recommendations ("reducing the risk"):

  • Infants should sleep on their backs for every sleep, even naps.
  • Use a firm sleep surface without blankets, quilts, sheepskin, etc.
  • Room-sharing, but not bedsharing, is recommended.
  • Keep objects (toys, stuffed animals, etc.) and loose bedding out of the crib.
  • Pregnant women should receive regular prenatal care.
  • Avoid cigarette smoke exposure during and after pregnancy. Infants should never be exposed to cigarette smoke.
  • Avoid alcohol and illicit drug use during and after pregnancy.
  • Breastfeeding is recommended.
  • Consider offering a pacifier at sleep, but do not persist if the infant refuses it.
  • Avoid overheating. Do not overdress sleeping infants.
  • Infants should receive regular immunizations on the normal schedule.
  • Avoid commercial devices marketed to prevent SIDS.

While following all the Safe Infant Sleep recommendations will not guarantee prevention of SIDS, it will reduce a baby’s risk of dying.  SIDS appears to be a natural cause of death, and research suggests that abnormalities in brainstem neurotransmitters are present in many SIDS babies.
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I am honored to serve on the State of California’s SIDS Advisory Council as one of three SIDS parent representatives, and currently serve as the Vice Chair of the Council.  The Council is legislatively mandated to advise the California Department of Public Health on matters related to SIDS.  While 23 years have passed since Lauren died of SIDS during an afternoon nap at daycare, my commitment to SIDS advocacy and the impact of grief on SIDS families continues.
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Boosting your immune system

3/8/2020

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It's Scary Out There...

With news of the Coronavirus (COVID-19) spreading around the world, many of us are concerned, perhaps even a little bit panicked, as the reality of a pandemic hits closer and closer to home. ​
According to the Center for Disease Control (CDC):  "The complete clinical picture with regard to COVID-19 is not fully known. Reported illnesses have ranged from very mild (including some with no reported symptoms) to severe, including illness resulting in death.... Older people and people of all ages with severe underlying health conditions — like heart disease, lung disease and diabetes, for example — seem to be at higher risk of developing serious COVID-19 illness."

How to Protect Yourself...

There are several simple and very effective ways to keep yourself (and others) as safe as possible from COVID-19.  Stay at home when you are sick, clean frequently touched surfaces, cover your mouth when you cough or sneeze (use a tissue and throw it away), and frequently wash your hands with soap and water.  For more information, please check out this link from the CDC.

What Else Can We Do?

From a nutrition standpoint there are also ways you can actively support your immune system during these scary times.  Several nutrients are known to be integral to immune function.  Vitamins C and D possess strong immune-supportive properties, while Vitamin A and Zinc are required for the development and function of immune cells.  A variety of herbs and botanicals also support antibody and immune cell activity, with many displaying the ability to help lessen the severity and duration of bacterial and viral infections.  Mushrooms and their active compounds also have potent immunomodulatory capacity.  
As a nutritionist, my recommendations for a dietary plan to support your immune system, would include an emphasis on foods with Zinc, Vitamin D, Vitamin C, and Vitamin A:
Zinc
Seafood (Oysters, especially), Pumpkin Seed (pepitas), Sea Veggies, Beans, Lentils, Legumes
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Vitamin D​
​Salmon, Fatty Fish, Egg Yolks, Cheese (if not dairy sensitive), Mushrooms
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Vitamin C
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Oranges, Papayas, Strawberries, Kiwi, Leafy Green Veggies
​(e.g., Spinach, Bok Choy, Kale), Broccoli, Bell Peppers
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Vitamin A
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Eggs, Cod Liver Oil, Orange & Yellow Fruits & Veggies,
Broccoli, Spinach, and most Dark Green Leafy Veggies
Other important recommendations for boosting our immune system include reducing dietary sugar and alcohol intake, while also working to improve sleep, manage stress, and maintain balanced physical activity (in other words, don't overdo it) during times of immune challenge.

A Little Extra Help

If you struggle to take in all the nutrients you need from your diet, or if you want a little extra boost,  below are a few of the Designs for Health products I generally recommend for immune support:
Please reach out to me if you would like to talk in more detail.
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Reflections

2/27/2020

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Reflections, edited from my Facebook posting of February 20, 2020 @ 8:04 pm 
This isn’t a sad post, I promise. More wistful.... Tonight, my husband is at an event in Oakland and, of course, both kids are away at school. I’ve taken care of a few things, made myself dinner, fed the dogs, taken out the garbage, read a bit of my book... I went upstairs - and turned on the lights and looked into each kid’s room. We re-built this 1963 tiny little house when our youngest was a newborn. We thought about moving to a larger home, but we loved this lot and our neighborhood and, at least for me, I didn’t want to leave where Lauren had lived. So we remodeled, from the fall of 2001 to the spring of 2002. We made space for a growing family, including adding a second story. So, as I walked into the kids’ rooms this evening, I experience an echo of myself walking into their rooms in 2002 - when everything was brand new, from the staircase to the carpet to the walls, literally the walls - when they were oh-so young (and we were much younger too). I reflected on all the years in between and it felt to me like this beautiful symphony of our lives playing out in my imagination - crescendos and diminuendos, allegro and adagio - moments of joy, sadness, happiness, frustration, excitement, boredom, wonder, tears, worry, and, always, love. The symphony isn’t over, for sure, and I promised this wouldn’t be sad, so I will assure you I am smiling and appreciating this beautiful music.
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SAUSAGE & EGG BAKE

12/1/2019

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As Thanksgiving weekend comes to a close, I decided to make a Sunday morning Sausage & Egg Bake for the family, while getting myself back on track with keto/low carb after several holiday carb-heavy meals this past week (I can't resist stuffing and mashed potatoes once a year!).  
Ingredients
  • 8 eggs
  • ~ 1/3 cup of heavy whipping cream
  • Salt & pepper to taste
  • 1 stalk of celery (sliced)
  • 3 green onions (sliced)
  • 1 small zucchini (diced)
  • 1 cylinder of Jimmy Dean sausage 
  • 1 pat of butter
  • Parmesan and Mozzarella cheese
Putting it Together
​Pre-heat oven to 375.

In a large skillet, I melted the pat of butter and added the sliced and diced veggies.  (Again, I used onion, zucchini and celery - your choices may vary - bell peppers, regular onion, mushrooms would also work well.)  After sauteing the veggies for several minutes, I added the sausage and cooked until done and in small, crumbly pieces.  I then poured the veggies and sausage into a baking dish and added a light layer of Parmesan cheese to the top.

In a separate bowl, I mixed the eggs, heavy whipping cream and salt and pepper into a scrambled egg mixture.  I then poured the egg mixture over the sausage/veggies in the baking dish, being sure to evenly cover the entire contents with egg mixture.  I then covered everything with several handfuls of shredded mozzarella.  

I baked for about 20 minutes (but ovens vary - check to make sure top is lightly browned and egg mixture thoroughly cooked).  

Delicious by itself, but also good topped with a dollop of guacamole and salsa.

​Enjoy!
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Bacon & Broccoli Breakfast

11/24/2019

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Bacon and broccoli for breakfast? Sure, why not! Sometimes with a low carb or keto lifestyle, breakfast choices can begin to feel a little routine. But it doesn't have to be that way - the options are almost limitless.

Today, I took two slices of bacon and cut them into about 1/4 inch pieces and set them to sizzling in the pan. When the bacon was about half-way cooked (or a little more than half-way), I added a handful of sliced broccolini. I cooked the bacon and broccoli together until the broccoli was cooked just the way I like it (with a bit of crunch left) and then topped the dish with a sprinkle of lemon pepper. Yummy!

The sprinkle of lemon pepper happened to sound good to me this morning. But other alternatives (for breakfast or other meals) could include Parmesan or nutritional yeast (if dairy sensitive), fresh lemon or lime juice, fresh ground pepper, coconut aminos, or no sprinkle at all!

You can also switch up the protein and vegetable sources. For alternative proteins, think eggs, sausage, ham, or tofu (with eggs or tofu, you may want to add a little extra fat to the pan - perhaps butter or olive oil). Alternative low carb veggies include cauliflower, spinach, zucchini, asparagus, or cabbage. Again, the options and combinations are almost limitless.
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I would love to hear your out-of-the-box low carb breakfast idea
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Does it take your breath away?

7/15/2018

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​I’ve had asthma since I was a very young child and there is no greater truth than when you can’t catch your breath, nothing else matters.  So what is asthma and how can we counter its impact?
Asthma is an allergic disorder characterized by spasms of the bronchial tubes (airways), swelling of the mucous lining in the lungs, and excess mucus production.  It’s quite a serious respiratory disease and can cause death.  And, it’s scary.  Especially when you're a child.  My worst asthma attack happened in the early 1980’s when I was about 15 years old at a family reunion on a ranch in the foothills of California.  A combination of grasses and dust and who knows what else, had me in the back of our family’s Komfort trailer, struggling for breath for what felt like an eternity.   Without any asthma medicine nearby.  Each inhale took Herculean effort, and I didn’t know how long I would have the strength to continue.  To make things worse, asthmatics know that panic or tears will only make the response worse, so we try very hard to stay calm and focus only on each breath, one at a time.   I made it through that day and many other episodes.  But, I don't go far without a rescue inhaler at hand.

Today, asthma rates continue to be problematic in the United States, especially among children. In the United States, almost 1 in 10 people have asthma and it was responsible for nearly 4,000 deaths in 2015.  Asthma is most common in children under the age of 10, with a 2:1 male to female ratio, which equalizes by age 30.  Why is this happening?  Well, asthma is a “complex interaction” of environmental and genetic factors, the biggest risk factor is a history of allergies, such as eczema and hay fever.  Asthmatics have a tendency to form higher levels of leukotrienes, which are responsible for producing allergic reaction and stimulating bronchial constriction.  If the adrenal glands are not producing sufficient levels of cortisol and epinephrine, the stage is set for bronchial constriction.  Perhaps it’s our compromised immune system? Today, more and more people are experiencing bigger stressors on their immune systems, from a wide range of sources, including pollution in our air, water and foods, food additives, and genetic manipulation of plants leading to greater allergenic tendencies.   

Another possible trigger for asthma is the use of antibiotics before the first birthday. A study at the University of British Columbia concluded that infants prescribed antibiotics before their first birthday were more than twice as likely to develop asthma. Multiple courses of antibiotics increased the likelihood 16% for every course of antibiotics.  Antibiotics can also contribute to a state of “excess hygiene” which leads to an oversensitive immune system triggering “over the top reactions” to pollen and dust mites.  In this case, probiotics may be very helpful, lowering the risk of atopic allergic diseases like asthma and eczema.

Another interesting theory is that children with asthma may have a metabolic defect in tryptophan metabolism and reduced serotonin transport.  This may be related to Vitamin B6 (pyridoxine) levels and dramatic improvements can be seen with supplementation.  Interestingly, common asthma medication can depress prydixoal-5-phosphate levels.  In addition, for children, allergic reactions to grains and milk usually show themselves in childhood, just at the time when we are fed the most of these products.  Allergy symptoms include earaches, stomachaches, constipation, and asthma, but are often ignored or misdiagnosed.  The body then increases endorphin activity around those certain foods to comfort us from this chronic irritation.  And guess what, that very same comforting mechanism is why we may find those very same foods utterly irresistible.    

Another interesting note -- a high sugar diet can cause asthma (which may be yet another reason for asthma’s increasing numbers).  Eating too many processed carbs and sugars can cause insulin levels to rise too high, which leads to formation of hormones known as eicosanoids.  These eicosanoids function as mediators for relaxing or contracting of various smooth muscle groups, in addition to being involved with immune system responses.  If insulin levels are too high, this eicosanoid balance is disrupted, the bronchial smooth muscles contract, the immune response is exaggerated, and the result is asthma.  Another important point to consider is the “Respiratory Quotient” (RQ).  RQ represents the amount of energy expended by the lungs to rid the body of carbon dioxide generated by metabolism of certain foods.  The higher the RQ, the harder the lungs work.  In this equation, carbs = 1, fats = .7 and proteins = .9.  So, when dealing with asthma, the lungs work harder when processing carbs.  

What to Avoid…
  • Foods and environmental triggers for allergies.  
  • High sugar foods and excess processed carbs.
  • Some people are sensitive to aspirin and NSAIDS, resulting in excessive levels of leukotrienes.
  • Food additives and coloring, like Tartrazine (Yellow Dye 5) (found in almost all processed foods).
  • Excess or very intense exercise – while moderate exercise is a stress fighter, adrenals can be overworked if you overdo, worsening asthma’s effect.
  • Obesity, which among other things is an additional stressor on the body’s immune system.

What to Consider…
  • Maintain adequate or increased levels of Vitamin C, Magnesium and Omega 3.
  • Reduce exposure to airborne allergens and reduce intake of food allergens.
  • Consider including probiotics in your supplement regime.
  • HEPA air purifiers.
  • Frequent washing of beddings and pillows.
  • Check stomach acid production – low acid may be responsible for some food allergies, which leads to leaky guy syndrome.
  • Don’t overdo salt – table salt may increase bronchial reactivity and mortality from asthma
  • Eat healthy meats (grass fed, wild, organic) and good fats.
  • Oregano is useful for any respiratory problem – it prevents cell damage caused by free radicals and is loaded with antiseptic compounds.  It is useful for coughs, bronchitis and asthma.  (If you don't like to eat oregano, I can offer a supplement - Oil of Oregano - but you will still experience the taste of oregano even with a pill)

COMMON SIGNS AND SYMPTOMS
  • Recurrent attacks of shortness of breath, cough and coughing up thick mucus
  • Prolonged wheezing and abnormal breathing sounds
  • Allergic reactions
  • Chest tightness
  • Symptoms worsen or occur in the presence of:  exercise, viral infection, animals with fur or hair, dust mites, mold, smoke (tobacco or wood), pollen, changes in weather, strong emotional expression, airborne chemicals or dusts, onset of menstruation
  • Symptoms worsen at night

   Other symptoms of allergies...
  • Earaches, stomachaches, constipation
  • Mood reactions like irritability, angry outbursts, glum lethargy, teariness, hyperactivity, stress, depression
  • Respiratory problems, sore throat, stuffy nose, postnasal drip, diarrhea, bloat, gas, reflux, heartburn
  • Low energy, sleepiness (esp. after a meal), joint pain, achiness, poor concentration, addictive craving to food or for sweets
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Keep it Simple with Kale

3/23/2016

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© Jvezzani | Dreamstime.com - Crisp organic green lacinato kale
Kale.  The darling of the vegetable world these past few years.   And for good reason.  As a dark green leafy cruciferous vegetable, kale supports your body's natural detoxification process.  And, as a great source of magnesium, potassium, calcium and chlorophyll - all of which help signal our parasympathetic nervous system - kale also helps create a calmer, more relaxed you.  

My favorite kale is lacinato or "dinosaur" kale (pictured above).  I love the flavor and texture and it is delicious cooked or raw.   It's always easy to add a handful of kale into your protein shake or salad, or to sautee quickly with some olive oil and garlic, but I thought you may enjoy a few more recipes.  Hope you love adding kale to your day as much as I do! 

Simple Raw Kale Salad

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Raw Kale Salad © 2016 Mariposa Living
 My tastebuds often yearn for crunchy, salty, and maybe just a bit of sour.  So, instead of reaching for chips, I'm going here instead:
  • 1 bunch of lacinato (dinosaur) kale 
  • 1-2 tsp of high quality olive oil
  • juice of 1/2-1 lime
  • sea salt to taste
Trim the ends off the lacinato kale.   Roll the leaves together and then cut into thin slices (about 1/4 to 1/2 inch). Place in large bowl and drizzle with olive oil (careful not to overdo).  Knead with your hands to "break up" the toughness of the kale. Then add fresh lime juice and sea salt to your liking and knead a little more.
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You're left with a crunchy, slightly salty delight with a hint of lime. It's better than chips! (Especially since you know it's not only delicious but good for you!)

Kale Krisps

This is a crowd pleaser and another good substitute for chips.
  • ​1 bunch of kale (any variety)
  • 1-2 tsp olive oil
  • Sea salt
  • Nutritional yeast

Pre-heat oven to 350 degrees.  Cut or tear kale into bite sized hunks and place in large bowl.  Drizzle with olive oil and mix with your hands to "soften" kale.  Don't overdo the oil or you may be left with soggy krisps.

Place kale on baking sheet in single layer.  Sprinkle with sea salt and nutritional yeast.  If you've never tried nutritional yeast before, you're in for a treat.  It adds a punch of nutrients and a slightly nutty, cheesy taste.

Bake at 350 for about 10-15 minutes until edges are brown, not burned.

Next time - if you're feeling daring - experiment with other flavors and seasonings.  It's hard to go wrong.
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Kale Krisps, before baking. © 2016 Mariposa Living

Add Kale to Soup

Kale is also a wonderful addition to soups, as I've blogged about here  and here.
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Tuscan White Bean Soup with Kale. © 2016 Mariposa Living

Adding a little kale into your life doesn't have to be boring or tasteless - it can be delicious, satisfying AND help re-direct you from other choices which challenge you.  Enjoy!

​Lorie
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Detox Soup

3/10/2016

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Kicking off your longer term weight or health goals with a 14 Day Detox is a great place to start.   Two weeks of eliminating highly allergenic and sometimes toxic foods (along with nutrient support for detoxification processes), can reduce cravings, decrease brain fog, increase energy, and imbue you with enough optimism to keep at it for longer term goals.    One of my favorite strategies while detoxing (or anytime really), is to have vegetable soup always at the ready.  For me, it's a great afternoon lift - it tastes great, is bursting with nutrients, and it doesn't rev up my afternoon cravings for sugar or salty snacks.   

​Here's the recipe I made yesterday - you can adjust to suit your tastes, including any non-starchy vegetables you choose.

Detox Vegetable Soup

  • 1-2 T of extra virgin olive oil
  • 1 red onion, diced
  • 2 green garlic, chopped
  • 4-5 celery stalks, chopped
  • 3 carrots, chopped
  • 1 zucchini, chopped
  • 1/2 small green cabbage, chopped
  • 1-2 large leaves of red chard or kale, chopped
  • 2-3 fresh jalapenos, chopped (omit if you don't like spicy!)
  • 2 cans of diced tomatoes
  • 1 container of organic chicken or vegetable stock (or one large bouillon cube)
  • water 
  • sea salt

Add oil to large soup pot over medium heat.  As you dice and chop onion, garlic, celery, carrots, jalapeno, zucchini, chard and kale, add to heat and saute for several minutes (the smell will be delicious!).  Add the 2 cans of diced tomatoes, the stock, and enough water to cover all the vegetables.   Add sea salt to taste (or other seasonings).   I cook on medium low heat for another 1/2 hour to 45 minutes.  I prefer my vegetable soup to be slightly crunchy, so I remove from heat before vegetables are overdone.
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Where oh where has my self care gone?

2/8/2016

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Whether we're business owners, entrepreneurs, busy professionals, or simply trying to make a living in this crazy busy world, one thing is almost assured - we're overwhelmed and tired much of the time. Whether our world is booming or busting, self-care is often the first thing to go "out the window" when the pressure is on.
  • Do you keep your phone in your bedroom and check your email or text in the middle of the night or first thing when your eyes open in the morning?
  • Do you eat your breakfast, lunch AND dinner while on your laptop or smartphone?
  • Do you sacrifice bathroom breaks WAY past the breaking point?
  • Do you work evenings and weekends, without taking many or any vacations?
This type of go-go-go lifestyle can only be sustained for so long before something has to give.  And here are a few symptoms that things are "giving":
  • Weight gain or weight loss
  • Addiction or addictive behaviors
  • Family and relationship problems
  • Emotional pain and mood fluctuations, including bouts of anger or tears
  • Poor quality sleep or insomnia
  • High blood pressure, high cholesterol, blood sugar regulation issues, and onset or worsening of other chronic diseases
Just what would be possible in your business and personal life if you felt joy each day and found a new way where you felt calm, nourished, focused, light and energized?  With my clients, that path to a more balanced life is usually found through improving sleep, managing stressors, and improving our daily food habits.

Let's look at each of them, shall we?

Sleep

Does this sound like you?
  • You feel tired mid evening, maybe even drifting to sleep at your desk or couch, but push through the tiredness to answer more emails, complete more tasks, or simply veg out in front of the TV, computer screen or smartphone (Candy Crush anyone?).  It could be this is your first quiet moment of the day.  This also may be the late night hour when poor quality snacks and an adult beverage suddenly jump into your hands.
  • When you actually do go to bed, close to midnight, your mind is racing and you can’t nod off.
  • Or you drop off to sleep fairly easily, but are awakened at 3 in the morning with racing thoughts, worries or the drumbeat of the to-do list.
  • Or you are up multiple times in the night, hearing every noise, and answering way too many calls from nature…
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Stress

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Are you on stress overload?
  • Do you catch every cold?
  • Are coffee, soda and alcohol part of the fabric of your daily life?  
  • Have you gained weight despite valiant efforts or multiple failed efforts?
  • Are you replaying stressful or unpleasant events or conversations in your head over and over again?
  • Do you feel worried, anxious and fearful even when you’re home?
Stressors come in all shapes and sizes and recognizing the many different types of stress overload symptoms is critical

Food Habits

Do you find yourself:
  • Skipping breakfast or struggling to make the best decision at Starbucks of what to pair with your morning mocha?
  • Eating out frequently, eating on the go, or eating in your car?
  • Too tired in the evening to cook fresh meals and instead toss something frozen in the microwave or call for take-out?
  • Thinking sugar really should be a new food group?
  • Wondering if your caloric intake after 7 pm is  more than the rest of the day combined?

So....  What if?

None of the examples I’ve given on sleep, stress and food habits are unusual.  They are all taken directly from clients or my own experiences.  So, what would change look like?
  • What would it feel like to sleep 8 hours every night and wake up refreshed, energized and ready to go?
  • What would it feel like to “right size” your stressors so that you felt energized and motivated, not paralyzed by mind numbing stress?
  • What if you had the tools and support to eat differently, with a small added time commitment and huge upside in your mood and energy levels, not just for yourself but your entire family?

A few quick tips

  • For sleep, start turning down the lights and "quieting down" after 8 pm, and setting a deadline for when you will finish checking email or texts. 
  • For stress, take inventory of the stressors in your life, ranging from poor food quality to nagging unfinished tasks to financial worries to unresolved pain from your past.   Where can you make small improvements that add up and where do you need some help?
  • For nutrition, start with more water and more veggies.  If you’re feeling like you can take it one step further, eliminate as many packaged and processed foods as you can.
By improving sleep, managing stressors, and improving your nutrition, magical things begin to happen – in your health, well-being, energy and happiness.  

If  you'd like to explore how you can create positive changes in your life with the support to make it happen, shoot me an email and we'll talk!

​Lorie
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We Remember Them

1/25/2016

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I share this in honor of my friends whose daughter Keira would be turning 4 this February.  I've read these words at SIDS memorials and conferences and although I believe the author is unknown, the words always resonate so deeply with me.  The images are mine - from the neighborhood we share with Keira's parents.
"At the rising of the sun and its going down, we remember them.

     At the blowing of the wind and in the chill of winter, we remember them.

At the opening of the buds and in the rebirth of spring, we remember them.

     At the blueness of the skies and in the warmth of summer, we remember them.

At the rustling of the leaves and in the beauty of autumn, we remember them.

     At the beginning of the year and when it ends, we remember them.

As long as we live, they too will live:  for they are now a part of us, as we remember them.

     When we are very weary and in need of strength, we remember them.

When we are lost and sick at heart, we remember them.

     When we have joy we crave to share, we remember them.

When we have decisions that are difficult to make, we remember them.

     When we have achievements that are based on theirs, we remember them.

As long as we live, they too will live:  for they are now a part of us, as we remember them."

Sending hugs to you, my friends.  Be gentle on yourselves in the days, weeks and months ahead.

​Lorie
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A view out over the valley - where our daughter lived her life.
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Angel face rose, in memory of our daughter
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    Lorie Gehrke, NC

    It's all about our journeys... Here's where you'll hear from me on any number of topics, from nutrition and recipes, to grief and infant/child loss, to parenting and empty nesting, to poetry, dogs, and photos, and all things in between!

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