Totally Tempting Tempeh Does concern about your health and the environment have you searching for tasty plant-based sources of protein? If so, allow me to introduce tempeh — a high-fiber protein powerhouse without the saturated fat, antibiotics and environmental contamination associated with animal protein. Tempeh is a fermented soy product available next to the tofu in the refrigerated section of the grocery store. It is made by soaking, hulling, boiling and drying soybeans before adding a bacterial starter. As the beans ferment, they meld together to form a block. An 8-ounce block typically retails for about $5. Nutritional Composition From a macronutrient perspective, nearly half of the calories in a serving of tempeh are from protein. Tempeh is considered a complete protein because it provides all nine of the essential amino acids; these are proteins that the body can only get from food. Possibly out of a fear of not getting enough, many Americans eat more protein than they need. According to the USDA, an active middle-aged man should aim for about 60 grams of protein a day so a single serving of tempeh would provide nearly one-third the recommended amount. Use this free calculator to determine your protein needs. There is no sugar in tempeh. All the carbs are in the form of fiber. One serving of tempeh provides 20% of the recommended daily allowance (RDA) for fiber, which is vital since most Americans consume less than half of the recommended amount. In addition to providing 10% of the RDA for iron, tempeh is an excellent source of calcium, vitamin B12, phosphorus and manganese. While a serving of meat provides slightly more protein than tempeh, animal products also contain saturated fat, agricultural antibiotics and zero fiber--not to mention the environmental impact on natural resources. Health Benefits According to a 2024 article in Science Direct , the nutritional benefits of fermented soy products include lowering cholesterol and blood pressure, improving gut health and cognitive function while avoiding blood glucose spikes. In laboratory tests the compounds in tempeh inhibited cell proliferation in breast, cervical, and ovarian cancer strains. The American Cancer Society recommends soy products since studies associate it with lower incidents or recurrence of breast, lung and prostate cancer. Soy fell out of favor years ago when mice that were fed a diet high in isoflavones developed breast cancer. According to the American Cancer Society, however, these concerns are unfounded as rodents metabolize soy differently from humans and the mice were fed an excessive amount of isoflavones. A meta analysis of three studies published in the journal Circulation in April 2020 concluded “isoflavone intake was inversely associated with coronary heart disease.” This conclusion was based on 4,826,122 person-years of follow-up from these three studies: 74,241 women from the Nurses’ Health Study (NHS; 1984–2012) 94,233 women from the NHSII (1991–2013) 42,226 men from the Health Professionals Follow-Up Study (1986–2012) A 2023 review in the journal Nutrients encourages athletes to consume tempeh to boost athletic performance and recovery. Six of the amino acids in tempeh promote muscle growth while another amino acid, L-arginine, limits fat storage. In addition, the microbes in tempeh have been shown to increase muscle mass in the elderly, promote recovery from fatigue and reduce anxiety. Isoflavones mimic estrogen, which triggered concern that soy could have a feminizing effect on men. A 2020 meta analysis of 38 clinical studies concluded that these concerns were unfounded. Soy isoflavones aren’t for everyone, however. Avoid tempeh if you have an allergy to soy, are taking warfarin (blood thinner) or medication for your thyroid. Although soy appears to have a positive effect on preventing incidents or recurrence of breast cancer, limit your soy intake if you have estrogen-sensitive breast tumors. How to Prepare Tempeh Tempeh is super easy to prepare. Basically, I slice it thinly and sauté in a little oil until golden brown and crispy. Life tofu it has a mild flavor so I toss the cooked tempeh in bowl with barbecue sauce or (if I plan ahead) marinate it in the fridge for a few hours before cooking. Homemade marinades taste best but if you opt for store-bought, check the label for sodium and added sugar. I’ve included links to recipes below. Trying new foods can be intimidating. I get it! It's easier to revert to the same old standbys in the kitchen. But considering that tempeh is inexpensive and simple to prepare, it doesn’t cost you much to try it. And, who knows, you may discover your new favorite protein source. Let me know what you think! Tempeh 101 Free comprehensive guide to preparing tempeh plus links to tasty recipes from my favorite recipe creator, Nisha Vora. You can subscribe to her newsletter here . Tempeh BLT This simple marinade gives tempeh a bacon-y vibe. Never miss a post by subscribing to my FREE weekly newsletter IntendWell.US

Parents Under Pressure On August 28, 2024 the U. S. Department of Health and Human Services released “ Parents Under Pressure: The U.S. Surgeon General Advisory on the Mental Health and Well-Being of Parents .” Child-rearing has never been easy. Concerns about the mental health of parents were on the rise before the escalating anxiety triggered by a worldwide pandemic and the ensuing social and financial fallout. Shockingly, the advisory indicates 41% of parents report that “most days they are so stressed they cannot function.” Consider for a moment the downstream impact that has on the children in their care. As parents we can’t fix the rising cost of childcare, add more hours to the day or guarantee our child’s safety at school but we can refuse to embrace unrealistic societal illusions of what it means to be a good parent. As the reports notes, “Further, a modern practice of time-intensive parenting and contemporary expectations around childhood achievement may contribute further to the stressors faced by parents.” 41% of parents report that “most days they are so stressed they cannot function.” I Was a Slacker Parent My child-rearing days were filled with scouting, dance recitals, camping trips and educational family outings in addition to a full-time career. My son and I joined the local Audubon society for early morning birding walks while my daughter spent a summer on the swim team (we all agreed one was enough) and earned her Gold Award.  But I was a slacker parent compared to other moms. One of my daughter’s friends would roll into scouting meetings late, still wearing her soccer uniform splotched with mud, having just wolfed down dinner in the car. Even before the meeting ended, her mom whisked her home for a shower and three hours of advanced placement homework. When I offered to move the scouting meeting to another evening, I learned that every day was the same whirlwind of activities. One evening at book club I sat between two moms lobbing comparisons back and forth in a spirited game of “she-with-the-most-accomplished-kid-wins.” My head swiveled from one side to the other like a spectator at Wimbledon. “Oh, how sweet your daughter starred in the school play. My daughter was accepted into the dramatic arts program at the magnet school,” bragged one mom. “That’s nice,” replied the other. “My daughter’s basketball team won first place at regionals last month.” And so it went. A Modern Problem Organized activities were not part of my childhood. My brother and I were expected to entertain ourselves. If I complained of boredom, my mom would tell me to clean the bathroom.  In recounting her childhood as the eldest of three girls in a family of eight children, my grandmother shared: “One day when Dad came in for lunch and saw the three of us playing jack rock he said, “If your Ma doesn’t need you in the house, you will go with me to the field.” From that day on I worked in the fields with Dad and the boys. We picked up rocks, shocked wheat, racked and stacked hay, hoed corn, cut weeds and skunk cabbage. It seemed there was a big snake under each cabbage plant.” The Surgeon General's report calls out the drive for childhood achievement as a major stressor for parents but what about the children with overbooked schedules? One of my daughter's teammates begged for a summer off but her mother insisted that swim team would look good on college applications. I don't pretend to have answers nor am I proposing a return to child labor but I wonder whether a childhood packed with extra-curricular commitments leads to a frantic go-go-go routine when we grow up? To what extent does a regimen of adult-supervised activities stifle our imagination and problem-solving capability? When do we master the ability to bounce back from adversity if we are insulated from failure growing up?  “Further, a modern practice of time-intensive parenting and contemporary expectations around childhood achievement may contribute further to the stressors faced by parents.” As an energy healer, I have worked with children as young as six years old overwhelmed by anxiety manifesting as intestinal pain, headaches, bedwetting and sleep disturbances. Somewhere between the athletic, scholastic and cultural activities, children—and parents—would benefit from practicing intentional anxiety management. Otherwise stressed-out children will inevitably grow up to be stressed-out adults anxiously raising the next generation.  Today’s children are the shapers of tomorrow’s society. Dr. Murthy points out that the welfare of children—and those caring for them—affects all Americans.  I’m interested in hearing your thoughts . Not Just for Moms My Calm Moms program teaches stress-reducing techniques so simple that children can learn them. Get your FREE guide . Never miss a post by subscribing to my FREE weekly newsletter .

As the sun disappears into the Pacific Ocean scattering the last rays of the day across the dimpled sea, villagers leave their huts to gather around a fire on the darkening beach. A transgression has occurred that requires everyone’s participation to set right. There is no lawyer to argue the defendant’s innocence, no jury to assess blame, no judge to mete out punishment commensurate with the crime. The tribe’s kahuna will oversee the proceedings and everyone is being called upon to reconcile the dispute in their midst. Before the sun returns equanimity will be restored through an ancient ceremony of atonement and forgiveness—the Ho’oponopono. All Are Forgiven The Ho’oponopono (pronounced hoe-oh-poe-no-poe-no) is rooted in the belief that we are all connected through the collective unconscious. Therefore, when a disagreement arises in a community, reconciliation requires that all members atone for their contribution to the situation no matter how small or unintentional. As each individual acknowledges culpability, radiates unconditional love and expresses gratitude, all are forgiven through osmosis. This perspective represents a paradigm shift for those of us raised in a society that equates justice with assigning blame and calculating retribution. From a quantum physics perspective, however, the energy of my unkind thoughts is bouncing around the collective field—like a ball on the playfield of a pinball machine—wrecking havoc on the psyche of others. It also means that my unkind thoughts did not originate with me but energy that I absorbed from the field or inherited from my ancestors. To the extent that I can transform the energy of unkind thoughts when they bounce into me, I can prevent the spread of hurtful energy to others. The Evolution to a Modern Practice Native Hawaiians practiced the Ho’oponopono for well over 5,000 years but the tradition faded as modern culture subsumed the ancient ways. Then in the 1970’s,  kahuna Morrnah Nalamaku Simeona blended Hawaiian, Christian, and Indian traditions to create the 12-step self-help program  Self I-Dentity through Ho’oponopono  (SITH). She was honored as a "Living Treasure of Hawaii" in 1983. Simeona’s co-teacher and former student, Ihaleakala Hew Len, PhD, applied the process to treating criminally ill inmates at the Hawaii State Hospital in the mid-1980’s. As Dr. Hew Len reviewed each patient’s case file, he identified and released the aspects of himself that perceived illness in the patient—a process that he calls ‘cleaning.’ Although he never counseled any patients directly, all but two of the inmates were cured during the four years Dr. Hew Len worked for the hospital.  Several years later author Joe Vitale contacted Dr. Hew Len after hearing his remarkable story. They began teaching seminars after co-authoring a book in 2007, which led to widespread recognition of the Ho’oponopono. Detractors assert that the story of miraculous healing was a hoax invented to sell books and classes but Dr. Hew Len passed in 2022 so he is not here to offer a cleaning on the rumors.  How to Practice Ho'oponopono Regardless of the story’s validity, the basic Ho’oponopono practice is highly regarded for its healing effects. There are 4 simple statements in the Ho’oponopono mantra: I’m sorry. Please forgive me. I love you. Thank you. The phrases may be stated in any sequence. As you recite these sentences, lean into the energy of the feelings they emote. Accept responsibility for the hurtful energy that we pass along from the field or our ancestors. Express regret for contributing to the disharmony in the world. Radiate unconditional love recognizing that—just as one candle is used to light others—we are all enlivened by the same divine life force energy. Appreciate the opportunity to transform hurtful energy thereby healing the world and yourself in the process. Ho’oponopono may be used to rectify a specific situation or as a regular practice. As Dr. Hew Len explained in a 2009 interview, the mantra had become ever present in his mind as he incessantly cleaned each thought and interaction. I would love to hear about your experience with Ho’oponopono. Subscribe Never miss an issue by subscribing to my free weekly newsletter at IntendWell.US

On my way out of the restaurant I snag a wrapped mint from the dish on the hostess stand tucking it into my pocket for later. Even as the weather turns warm and my jacket languishes in my closet for months, when Autumn returns that mint is still in my pocket …still waiting to be eaten. A mint is not the only thing I took home with me that night. Something happened during dinner that pushed one of my hot buttons. But instead of allowing myself to get angry, I shoved my emotion aside refusing to acknowledge it. Einstein taught that energy cannot be created or destroyed — only transformed. The mint will continue to be a mint until I eat it. Even if I toss it into the trash months later, it is still a mint. The same is true of my anger. It takes a lot of energy to deny my feelings. Ironically, that energy binds the emotion to me. As long as I repress it, the anger will continue to languish in a virtual pocket of my biofield. The Only Way Out is Through When I detect blockages in a client’s biofield, they are often repressing emotions that could eventually manifest as physical dis-ease if not cleared. Anger—like shame, guilt, grief and other low vibe emotions—feels unpleasant, which is why I resist acknowledging it. But as an energy healer I understand that the only way to release anger is to own it. As poet Robert Frost wrote, “the only way out is through.” The anger will stay with me until I allow myself to feel it; only then can I let it go. Although attempts have been made, it’s not an easy hypotheses to scientifically substantiate since emotions are intangible and the physical damage develops slowly over decades. Plus, participants may not be able to accurately report their emotions if consciously unaware of feelings that they have squirreled away like a stale mint in a dark musty pocket. More Than Genes and Toxins In his book, “When the Body Says No,” physician Gabor Maté offers convincing evidence of the link between repressed emotions and conditions such as autoimmune diseases, cancer, digestive ailments and diabetes. While Maté recognizes that genetics and toxins (like nicotine) play a role, not everyone with a BRAC mutation or cigarette habit will develop cancer. There must be other variables in the equation. He painstakingly detangles the emotional lives of his patients through introspective conversations--as well as interviews with family members--unearthing deeply buried wounds from familial dysfunction and childhood trauma. Critics of Maté’s work accuse him of blaming his patients for their illnesses but I disagree. Maté is issuing a call to action for the medical community and the general public. How can we hold people to account for suppressed emotions in a society that insists boys don’t cry and good girls are always nice? He cautions, “When we have been prevented from learning how to say no, our bodies may end up saying it for us.” Allowing ourselves to feel our anger does not mean storming about, shouting and smashing the china. Instead, Maté advises transforming anger through validating the legitimacy of our emotions, exploring our emotional patterns and asserting healthy boundaries. “When we have been prevented from learning how to say no, our bodies may end up saying it for us.” Whole Person Healing During my annual wellness exam, all the emphasis is on the health of my physical body. My doctor relies on a scale, stethoscope, sphygmomanometer and blood tests but lacks a device to objectively assess my emotional state. Years ago my friend, Bill, went to his physician complaining of chest pain. Nitroglycerin was prescribed. A cardiac stress test was performed but no issues were found. "Call me if the pain gets worse," his doctor told Bill. If he had only asked, the doctor may have discovered that Bill's mother had just died. Grief hurts. Eventually, Bill moved through his grief and the chest pain went away. During a particularly stressful period in my 40's I developed pain and stiffness in my right hip. After reviewing the MRI results the orthopedic surgeon told me, "Good news! Your hip is fine." When I tartly informed him that I did not feel "fine" he offered to increase my pain meds. As my stress lessened I regained full range of motion in my hip. It’s past time to acknowledge that authentic wellness requires caring for the whole person as opposed to treating distinct components such as a tumor or an ulcer. Our physical, mental and emotional selves are so tightly intertwined that directing healing toward just one aspect is like staring at Mona Lisa’s hands while ignoring her smile. Join me again next week as we delve into more energetic self-care techniques you can use to release stuck emotions. Never miss a post by subscribing to my free newsletter at IntendWell.US .

When Your Emotions Are Not Your Own Like viruses, emotions are contagious. Whether in-person or online, between two people or a crowd of thousands, the emotions of one person can infect others. Known as emotional contagion the affect can be inspiring or destructive. When my daughter and I attended a talk by His Holiness the Dalai Lama, a quietude descended over the audience as he emanated a palpable serenity to the far reaches of the arena. On the other hand, shared resentment can become so overwhelming that people engage in uncharacteristic behavior — such as when peaceful protesters erupt into a violent mob.  Emotional Contagion Even before we have the ability to speak, emotional contagion influences relationships that are key to our survival. Studies have shown that when a mother feels anxious her infant exhibits the physiological symptoms of stress. By our first birthday we adapt our behavior based on social cues; if mom is in a foul mood, babies respond with wariness. As we mature, this subconscious emotional sensitivity allows us to connect with a mate and the other members of our tribe.  The downside of emotional contagion is when we cannot distinguish our authentic emotions from negativity that we absorbed from someone else. We may find ourselves sad or angry for no apparent reason leaving us clueless how to resolve our feelings. The Emotional Contagion Scale (ECS) measures our predisposition to catching five emotions from others: sadness, fear, anger, happiness and love. According to the ECS, you may be more susceptible to emotional contagion if you tend to cry at sad movies, tense up when you overhear other people arguing or forget your troubles in the presence of a happy person. Filtering Out Contagion In Healing Touch training I learned to ground myself before every session. When I attune with a client the energy of their emotions seeps into my field. Once when working with a client hospitalized with a life-threatening condition, I detected a pervasive sense of dread. Grounding enables me to release these sensations as they arise. At the conclusion of every session I disconnect from the client before cleansing my field of any residual energy still clinging to me. While empaths are particularly susceptible to the emotions of others, everyone should know how to clear their field. The technique that I have adopted involves filtering out contagion with a virtual net. Begin by lifting your arms above your head and spread your fingers wide. Imagine a net stretched between the fingers of each hand. With fingertips pointed toward you, slowly draw your arms down both sides of your body while repeating to yourself, “I release anything that is not mine.” Intend for your imaginary net to trap any extraneous emotions that don’t belong to you. When your hands reach your knees sweep them outward away from you and shake them off. Repeat two more times or until your field feels clear. Practice this technique periodically in addition to when your emotions feel out of alignment. A Pathway to Healing Sensitivity to the emotions of others is a valuable social skill as it enables us to forge energetic bonds with the people in our lives. At the same time we want to shield ourselves from emotional burdens that are not ours to carry. When it comes to managing anxiety, we want to distinguish between stress that provides personal insights versus stress that we inadvertently picked up from someone else.  While we cannot escape exposure to the animosity and fear broadcast by news outlets and social media platforms, we can practice energetic hygiene by expelling energy that is not ours. The beauty of emotional contagion is that we can raise the vibrations of others when we radiate our inner joy. We can tap into our inherent ability to spread healing by emanating our own wellbeing. References Emotional Contagion: A Brief Overview and Future Directions Frontiers in Psychology, July 2021 Stress Contagion: Physiological Covariation Between Mothers and Infants Psychological Science, Jan 2014 The Emotional Contagion Scale: How susceptible are you to catching a bad case of emotions? Psychology Today, Oct 2012 Shield Yourself Watch this video to earn how to create an energetic shield to protect you from unhealthy emotions radiating from others. Energy Cleansing In this meditation we shake off the emotional debris and reset our perspective.  Spread Healing In this metta, or loving kindness, meditation we radiate healing to ourselves and others.  Subscribe Subscribe to my FREE newsletter to receive articles like this delivered straight to your inbox every Friday.

How Perception Works As I sit across the table from my friend Janet, my attention shifts rapidly from her face to the pattern in her shirt, from the painting on the wall behind her to the floral arrangement on the table and back to Janet’s face. Although it seems that I am seeing all these things simultaneously, that is an illusion created by my brain. Objective viewing requires more neural processing power than we possess. My darting eyes are moving three times every second. With each shift of my focus, I clearly see about 1% of my surroundings while my brain fills in the missing bits much like the Content-Aware Fill feature in Photoshop, which replaces a distracting element (such as a stalk of seagrass) with information sampled from nearby pixels. My brain relies on what it just saw plus assumptions based on past experiences to fabricate a complete image of my surroundings. With my eyes focused on Janet’s face, for example, my brain continues to show me that there are flowers on the table and a painting above her head because it remembers seeing those objects earlier. This fill-in-the-blank capability is one way our brain compensates for the blindspot resulting from a lack of photoreceptors where the optic nerve connects to the retina. There are drawbacks, though. We can overlook or imagine objects depending on what our brain expects to see. Since our brain can't pay attention to everything, it prioritizes incoming data using selection criteria that scientists are still decoding. Researchers estimate that as much as 90% of the data collected by our eyes is not processed by the brain. Inattentional blindness refers to our ability to look right at something (like an approaching vehicle) and not register its presence. Our Mood Affects How We See How we are feeling emotionally affects how we see our surroundings. Distances appear farther and hills seem steeper when we are fatigued. In a relaxed state our eyes are continually scanning the scene around us while stress constrains our field of view and heightens our eyes' sensitivity to high contrast objects. Although Janet and I are dining together at the same table, engaged in mutual conversation, we are each having a different personal experience based on our respective focus, assumptions and mood. Our Window to the World The mechanics of eyesight are a metaphor for how we view the world. In the context of a current event there are too many details to absorb so we choose where to place our focus and extrapolate meaning based on our beliefs, emotions and past experiences. We fill our blind spots with our best guess as to what belongs there. Information that doesn’t fit with our interpretation is subconsciously ignored like an errant puzzle piece. When we feel safe we tend to adopt an expansive view. We are more discerning and better able to consider an issue from various angles. Anxiety or sadness narrow our focus bringing to mind the expression “can’t see the forest for the trees.” When fear predominates we will see evidence of threats everywhere while ignoring signs that our insecurity is misguided. We Create Our Own Reality Our tendency toward misperception is not a character flaw to overcome; it is simply how we make meaning of a complicated world of overwhelming input. Accepting that we are the architects of our reality frees us to choose where to direct our focus. We can ask ourselves how emotions may be shaping our perception. Are we too focused on the details of just one tree? When we accept the malleability of our perceptions, it empowers us to pursue solutions instead of dwelling on problems. We can move forward from a place of inspiration instead of fear, trading victimhood for the understanding that we are indeed the masters of our reality. Seeing Clearly We clearly see about 1% of the scene in front of us. Continually shifting our focus enables us to collect the data we need to envision the full scene. Watch Video Demonstration Mind the Blindspot Try this mind-blowing exercise that reveals how our brain compensates for our blindspot due to lack of photoreceptors where the optic nerve connects to the retina. Try it! Subscribe to my FREE resources at IntendWell.US

The Color of Grief What color comes to mind when you think of grief? For me, it used to be black although lacking black attire in my childhood I wore dark green to my grandparents’ funerals. But when I was working on the piece “Mrs. Worthington’s Grief” shown above, black was not sufficient to convey the intense emotions she must have experienced following the death of her son. As I soon discovered, although black is widely accepted many cultures prefer white or purple for mourning. Just about every color shows up somewhere; for example, red is popular in South Africa.  Mourning Traditions Vary Considering the universality of death, I find the diverse rituals with which we humans acknowledge it intriguing. In my experience, funerals are solemn affairs of soft murmurs with occasional muffled sniffs and swipes at tear-tracked cheeks. Crying is understandable—up to a point. I have attended funerals where the family is sequestered behind a screen ostensibly so they can weep with abandon while we rest of us are spared the embarrassment of watching. Some Buddhist traditions discourage crying out of fear it will disturb the spirit of the departed. At the opposite end of the spectrum, the whole village joined in collective keening at Irish wakes until the church declared the practice unseemly in the 1950’s. At an African-American home going ceremony, sadness intermingles with a joyful celebration of life. In New Orleans mourners dance to the cemetery accompanied by a brassy jazz band. Unexpressed Grief is Toxic Whatever rituals are followed it is important to process the grief and associated emotions. In his book “Letting Go,” Dr. David Hawkins advises “Suppressed grief is responsible for many psychosomatic conditions and health-related complaints. Instead of suppressing the feeling, if it is allowed to come up and be relinquished, we can quickly jump from grief to acceptance.” Grief counselor Ann Allen has worked with clients who tried unsuccessfully to move on too quickly because friends or family felt that they had grieved long enough. Celebrity therapist Dr. Laura Berman believes that the pain of unexpressed grief becomes stuck in our bodies. Because she didn’t take time to fully grieve following her mother’s death from breast cancer, Dr. Berman developed breast cancer in the same location a year later. My experience as a healer reaffirms the importance of releasing stuck emotions. Regardless of the dis-ease—joint deteriorations, cancer, obesity, or autoimmune disease—my clients were carrying bottled-up emotions long before the physical ailments appeared. While grief is typically associated with death, all major life changes bring an element of mourning. Whether moving out on our own, starting a family, or changing jobs we abandon a piece of our past identity as we move forward into a new one.  The best techniques for releasing emotions are the ones that feel right for you. Keening like the Irish is immensely cleansing from an energy medicine perspective. Dr. Hawkins advises that grief will run its course in 20 minutes if we fully surrender to it. Although the emotions may return periodically, the episodes will dwindle over time. Dr. Berman found solace at a secluded cabin following the death of her son. My “Calm Moms” guide includes The Blowout technique, which is effective for quickly dispelling pent-up energy.  I would love to hear about your experiences processing grief. Drop me an email. How to Talk About Grief In her new book my friend and Certified Grief Specialist, Ann Allen, shares how to help yourself or a loved one process grief in her book "Talking Grief." Learn the #1 thing not to say to a person in mourning. Buy the book (not an affiliate link) Calm Moms My "Calm Moms" guide includes techniques like The Blowout that anyone can use to relieve pent-up emotions. Get your FREE copy . If you could ask a health coach anything, what would it be? Drop me an email and let me know. Perhaps I will answer your question in a future blog. Thanks for reading.

The Kingdom in Your Gut With one hand resting on your tummy imagine for a moment the trillions of microscopic organisms, or microbes, residing in your gut. Just as these microbes rely on us for a welcoming place to live, we rely on them for digestive support and immune system functioning. Their health supports our health and vice versa. In 2012 the University of California San Diego launched the American Gut Project (AGP), which has collected thousands of microbe samples from volunteers in over 40 countries. Although AGP detected over 467 million different species in the fecal samples, scientists believe the actual number of gut microbes is higher as some strains cannot survive outside the human body long enough to be identified. Your particular microbic community is as unique as your fingerprint yet constantly in flux depending on your diet, medications, environmental factors, age and emotions. A wide diversity of microbial species in our gut correlates with better health. Analysis of the AGP data revealed that gut biodiversity varies by geography, diet and lifestyle factors such as stress management, exercise and time in nature. In general, people in the UK have a more diverse gut microbiome than people from the US. People diagnosed with depression have similar microbiota regardless of where they live while people who consume a wide variety of fruits and vegetables have the most robust and diverse gut microbiomes. A wide diversity of microbial species in our gut correlates with better health. Your mother provided your first colony of microbes when you were born. We also collect microbes from soil, pets, and other people. Fermented foods such as yogurt, sauerkraut, kimchi, miso, kombucha, pickles and tempeh provide probiotics. It is important to check the labels to ensure that the product you are consuming contains live cultures. Researchers have developed a process to transfer bacteria from a healthy donor to patients with a compromised gut. Earlier this year the American Gastroenterological Association issued a recommendation for fecal microbiota transplant (FMT) for patients with recurrent Clostridioides difficile (C. diff ) infections that do not respond to standard treatment. More research is needed before FMT is recommended for other digestive ailments. Do You Need a Probiotic Supplement? Probiotics are one of three types of bacteria living in our digestive system (the other two are commensals and pathobionts). Growing awareness of gut health is feeding demand for over-the-counter (OTC) probiotic supplements. Estimates vary but the global probiotic market may be worth $71 billion in 2024 and is projected to grow 8% over the next five years. While there is widespread perception that probiotic supplements support gut health, a 2019 meta-analysis in MicrobiologyOpen noted that there is no long-term clinical evidence to support this notion. To be effective, probiotic bacteria must be alive when ingested. Of the plethora of probiotic species, only a subset can survive the heat and pressure inherent in the manufacturing process as well as the journey to store shelves in commercial trailers. The supplements industry is loosely regulated so some products may contain less live bacteria than advertised or include microorganisms not listed on the label. While OTC probiotic supplements appear to be effective for preventing conditions such as antibiotic-related or traveler’s diarrhea, constipation, irritable bowel syndrome or vaginitis, success depends on ingesting the specific strain known to be susceptible to these conditions. The Alliance for Education on Probiotics (AEProbio) maintains a clinical guide to OTC brands for specific health concerns. Probiotics are not benign. Some people experience gas and bloating from probiotics although manufactures advise that the symptoms will resolve over time. People with pancreatitis, recent surgery or suppressed immune systems are advised to avoid taking probiotic supplements. If taking an antibiotic, wait at least two hours before taking a probiotic supplement. Pro biotics Need Prebiotics to Survive The continued survival of probiotic colonies relies on our ingestion of prebiotics; in other words, we have to eat when they eat or they will starve. Prebiotic foods contain a type of carbohydrate that we cannot digest, which enables it to withstand the acidic juices in the stomach and reach the probiotics living in our intestines. Prebiotic foods are typically high in fiber. Examples include raw leafy green vegetables, asparagus, onions, garlic, leeks, raw fruits, oats, barley, nuts, seeds and legumes. Proceed slowly when introducing high-fiber foods into your diet so your digestive system can adjust. Do You Need a Probiotics Supplement? In certain situations such as an antibiotic regime or excessive stress, probiotic supplements may give our gut a boost. But considering that only a subset of probiotic species can be bottled, most of the time we can rely on fermented foods plus a wide variety of fruits and vegetables to provide the probiotics and prebiotics that our gut microbiome needs to thrive. Based on the AGP analysis, experts recommend consuming 30 or more types of fruits and vegetables each week. If you take OTC probiotic supplements on a regular basis, I would love to hear about your experience. Drop me an email. You Are Your Microbes AGP scientist Rob Knight explains why “The three pounds of microbes that you carry around with you might be more important than every single gene you carry around in your genome.” Join the Research There is still so much to discover about the gut microbiome and its effect on our overall health. The AGP is now the Microsetta Initiative. You can contribute your microbes to the database. Never miss a post by subscribing to my free weekly newsletter at IntendWell.US . REFERENCES Are probiotics actually beneficial? Advanced Science News, Oct 2023 https://www.advancedsciencenews.com/are-probiotics-actually-beneficial/ Clinical Guide to Probiotic Products Available in the US https://usprobioticguide.com/?utm_source=intro_pg&utm_medium=civ&utm_campaign=USA_CHART Role of Probiotics in Human Health Cureus Nov 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9733784/ An examination of data from the American Gut Project reveals that the dominance of the genus Bifidobacterium is associated with the diversity and robustness of the gut microbiota Microbiologyopen Sept 2019 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6925156/ Probiotics Market by Product Type Markets and Markets, Mar 2024 https://www.marketsandmarkets.com/Market-Reports/probiotics-market-69.html AGA now recommends fecal microbiota transplant for the majority of recurrent C. diff patients AGA website, Feb 2024 https://gastro.org/press-releases/aga-recommends-fecal-transplant-for-recurrent-cdiff-patients/

Ancient human civilizations left behind mysteries that we have yet to detangle. How did they construct the pyramids? Why did they build Stonehenge? And, how did they map the meridians? The Meridians For thousands of years practitioners of Traditional Chinese Medicine (TMC) referenced illustrations of the meridian system to identify insertion points for acupuncture needles. The meridians are purported to transport life force energy, or qi (pronounced chi) throughout the body. On models like the one shown below, lines depict the meridians while the dots represent the acupuncture points. Inserting a hair-thin needle into a acupuncture point clears blockages restoring flow in the meridian. Acupuncture points are also used in tapping, which we explored in a recent blog post. Western interest in acupuncture emerged in the mid 20th century as research demonstrated that acupuncture was indeed effective. Experiments with simulated needles or needles inserted in random locations (aka sham acupuncture) disputed claims that results were attributable to the placebo effect; in other words, people felt better because they expected to feel better. The National Institutes of Health (NIH) supports the use of acupuncture to treat several types of pain as well as irritable bowel syndrome, seasonal allergies, fibromyalgia, incontinence and nausea associated with surgery or chemotherapy. Discovery of the Primo Vascular System In 2002, scientists resurrected the research of North Korean Dr. Bong Han Kim who disappeared in 1965. Kim had discovered a thread-like system of vessels and nodes distinct from nerves or the channels that carry blood or lymph. Kim named his discovery the Bonghan system. Using tracer dyes, CT scans and dissection, scientists determined that as these vessels loop through the the fascia or connective tissue, they intersect with various organs, travel beside blood vessels, weave in and out of lymphatic vessels, and meander along the spinal column. While Kim's work was the most extensive, other scientists had also stumbled upon these unknown structures. Various names were introduced across the medical literature. For purposes of continuity, scientists standardized the terms primo-vascular system (PVS), primo-vessel and primo-node in 2010. The primo-vessels follow routes consistent with the meridians while the primo-nodes correlate to the location of acupuncture points. Primo-vessels carry electrical signals and fluid that contains hormones, amino acids, lipids, sugars and hyaluronic acid (a natural moisturizer for skin, eyes and joints). The fluid also contains progenitors of multipotent stem cells, which transform into organ-specific cells as needed to replace damaged or dying tissue. Evidence of a PVS has been found in birds, fish, amphibians, and several mammals including mice, rats, rabbits, dogs, pigs, cows and humans. One Mystery Leads to Another Anatomical evidence of the meridians provides rationale for the location of points used in acupuncture—as well as acupressure and tapping. But solving one mystery opens the door to others. Given that modern science has only recently mapped the PVS, isn’t it curious that the founders of TCM not only documented it but also understood its healing capabilities over 3,000 years ago? What leads to blockages in the primo-vessels and why does stimulation of the primo-nodes restore the flow? Is there a relationship between stem cells and qi? It is a gentle reminder that despite our wealth of knowledge, there are still mysteries to unravel—even within our own bodies. References ​ Primo-Vascular System as Presented by Bong Han Kim ​ ​ Primo Vascular System: A Unique Biological System Shifting a Medical Paradigm ​ ​ Primo Bundles Identified by Microcomputed Tomography in Primo Vascular Tissue on the Surface of Rat Abdominal Organs ​ ​ Acupuncture: What You Need To Know ​ ​ Acupuncture: Past, Present, and Future Join my Intention Circle Never miss a post by subscribing to my FREE weekly Intention Circle update at IntendWell.US

What is Jackfruit? My friend, Eliza, recalls making fried jackfruit and banana spring rolls with brown sugar in her native Philippines. She says the boiled seeds make a nice snack that tastes like sweet potato. Native to southeast Asia, jackfruit is the largest tree fruit in the world. Knobby and yellowish green on the outside, most jackfruit weigh in at 10 - 25 pounds although it can grow up to 100 pounds. Is Jackfruit Nutritious? Jackfruit is rich in vitamin C and B-complex vitamins, magnesium, potassium, copper and iron. From a protein perspective, jackfruit provide 6 of the 9 essential amino acids, as well as arginine and cystine-pretty impressive for a fruit. While most of the calories come from carbohydrates (primarily glucose and fructose), one half cup of unripe jackfruit provides 25% of the recommended daily allowance for fiber. Fiber not only aids in digestion, it slows the conversion of carbohydrates into glucose thereby avoiding the insulin spike typically associated with monosaccharides aka simple sugars. According to a 2019 article in the International Journal of Food Science , “Phytonutrients such as lignans, isoflavones, and saponins in jackfruit contribute to its anticancer, antihypertensive, antiulcer, and antiaging properties. They prevent the formation of cancer cells in the body and fight against stomach ulcers.” It also supports eyes, bones, muscles, and nerve functions. Back home in the Philippines, Eliza enjoyed treats made from sweet, ripe jackfruit. Unripe jackfruit is pale and bland. Its stringy texture shreds like pork making it is a popular meat alternative. The mild flavor allows chefs to experiment with different spices and flavor profiles. Sautéed with cumin, chili powder, paprika, onion, bell pepper and mushrooms, jackfruit makes delicious carnitas. Where to Find Jackfruit While it is not widely available in the U.S. (yet), you may be able to find fresh jackfruit at Asian markets. Due to the size and stickiness, I prefer to buy jackfruit canned in brine. Just give it a good rinse in the colander and it is ready for cooking. Ripe jackfruit is available in the freezer section of some grocery stores. Blended into smoothies, the taste and color remind me of mangoes or peaches. If you find jackfruit products that are pre-cooked and seasoned, be sure to check the label for sodium and added sugar. How to Prepare Jackfruit There are scads of jackfruit recipes available online. Here are two of my favorites. If this amazing fruit is new to you, let me know what you think of it. If you already know jackfruit, send me your favorite recipe. Jackfruit Tacos Jackfruit Curry Join the Intention Circle Never miss a post by subscribing to my free weekly newsletter, The Intention Circle Update.

What is a Mandala? A mandala is a repeating pattern arranged in a circle representing infinite continuity and completeness. Buddhists, Hindus and others have employed mandalas for meditation and religious rituals for thousands of years. Tibetan Buddhist monks will spend days creating elaborate sand mandalas, which are then ceremoniously destroyed as a reminder of impermanence and non-attachment. Mandalas also appear in Christian, Celtic and Native American art. Mandalas for Wellbeing In the early 20th century, psychologist Carl Jung explored the therapeutic effects of mandalas. Believing that the drawings revealed subconscious emotions, Jung created mandalas for his personal growth and encouraged his patients to draw them as well.  Scientific research has shown that mandala-based art therapy reduces anxiety and pain while improving subjective wellbeing. Various studies have focused on cancer patients, caregivers, emergency medicine providers, college students and children. Participants exhibited a reduction in heart rate, blood pressure and cortisol (a hormone associated with the stress response).  For some subjects, the concentration required to draw a mandala was a pleasant distraction. Other participants, however, preferred to color pre-drawn mandalas instead. If you would like to try mandala art for yourself, there are many resources available online. I've provided the link to a tutorial for beginners as well as a website that offers free mandala outlines to download and color. My Approach to Mandalas I use 8-spoked mandalas in my art to represent the Noble Eightfold path of right livelihood, right action, right speech, right effort, right mindfulness, right view, right concentration and right intention. Visit the Mandala Collection in my high-vibe art shop . Clockwise from upper left: Mossy Orchid Mandala, Sunflower Mandala, Lotus Mandala, Stone Mandala Scientific Studies ​Mandala Coloring as a Therapeutic Tool in Treating Stress-Anxiety-Depression Syndrome ​ ​Does Mandala Art Improve Psychological Well-Being in Patients? A Systematic Review  ​ ​ The Effects of Mindfulness-Based Mandala Coloring, Made in Nature, on Chronic Widespread Musculoskeletal Pain: Randomized Trial Additional Resources How to Draw a Mandala for Beginners Free Mandala Coloring Pages​ Join the Intention Circle Never miss a post by subscribing to my FREE weekly newsletter at IntendWell.US

Clinton Ober's life took a dramatic turn in 1993 when he nearly died from a serious infection following dental surgery. His doctors had given up hope but a young surgeon suggested an experimental procedure that saved Ober's life. As his health returned, possessions he once treasured now felt like a burden. Ober sold his telecom business and spacious house with a glorious view of the Rockies, bought an RV, and hit the road. He felt called to a higher purpose but little did he know the impact he would have on the wellbeing of so many others. One afternoon in 1998, as Ober was relaxing on a park bench in Sedona, AZ watching tourists parade past he was struck by the insulating qualities of modern footwear, which he himself was wearing. Ober knew from his background in the telecom industry that a cable TV system required grounding to ensure a clear signal. As his mind wandered back to a childhood friend whose mother encouraged her son to go barefoot outside, Ober began to wonder whether lack of contact with the Earth had an affect on human health. His experimentation led to the creation of a grounding mat-a conductive pad connected by wire to a rod inserted in the ground outside his bedroom window. When Ober experienced more restful sleep and reduction in chronic pain, he started making grounding mats for his friends. After they reported similar health improvements, Ober tried to share his revelation with doctors but no one was interested. One doctor questioned why he should recommend going barefoot when his patients could do it for free. Ober knew he had found his calling. Undaunted by initial skepticism, he began to educate himself on scientific research protocols. Eventually, he found experts willing to formally investigate the health benefits of grounding. Limited to a small sample size of only twelve participants, the first study was published in the peer-reviewed Journal of Alternative and Complementary Medicine in 2004. Other studies followed. These graphs show cortisol levels before and after grounding. In unstressed individuals, the normal 24-hour cortisol secretion profile follows a predictable pattern: lowest around midnight and highest around 8 a.m. Graph (a) illustrates the wide variation of patterns among study participants prior to grounding, while (b) shows a realignment and normalization trend of patterns after six weeks of sleeping grounded. Scientists realized that the negatively-charged free electrons on the Earth's surface discharge the positive charge associated with inflammation in the body. This could explain why a wild animal like an antelope can readily recover from the "fight or flight" response invoked by the pursuit of a hungry lioness whereas stress hormones tend to accumulate in humans leading to inflammation over time. Inflammation is associated with a host of ailments including allergies, Alzheimer's disease, ALS, arthritis, asthma, cancer, cardiovascular disease, diabetes, fibromyalgia, intestinal disorders, kidney failure, lupus, multiple sclerosis, pain, pancreatitis, and skin issues like eczema and psoriasis. Multiple studies found a statistically significant reduction in inflammation following grounding. Shown above are medical infrared images of a 65-year-old woman with chronic thigh and knee pain on the right side, ankle and foot pain, and swelling of the left foot. Top row images show lower extremities taken before using the earthing sleep system. Arrows denote most significant areas of inflammation and correspond precisely with subject’s areas of complaint. Bottom images taken after 4 nights sleeping on earthing sleep system. Note considerable reduction in inflammation and return toward normal thermal symmetry. Patient reported steady continued improvement at a 40-day follow-up. The extent of health improvements increase over time. So, while bare skin to Earth contact is most effective, indoor grounding mats offer convenient access to prolonged exposure. These mats connect to the nonelectrical grounding connection in a standard wall outlet. Personally, I have experienced years of rejuvenating sleep since I started using a grounding mat. I've also bought mats for family members, including my cats. Healing Touch practitioners are taught to intentionally connect to the Earth before a session with a client. When I was first learning Healing Touch, I would sometimes forget to ground beforehand but the resulting nausea that would ensue was a powerful reminder. Knowing how to ground yourself using intention comes in handy when other methods are not available. If you are taking medication for blood glucose control, thyroid, a blood thiner, or anti-inflammatory medication consult with your doctor before trying grounding so your dosage can be adjusted as needed. ADDITIONAL INFORMATION ​ Can Electrons Act as Antioxidants? A Review and Commentary ​ ​ Grounding – The universal anti-inflammatory remedy ​ ​ One-Hour Contact with the Earth’s Surface (Grounding) Improves Inflammation and Blood Flow—A Randomized, Double-Blind, Pilot Study ​ ​ Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons The Earthing Movie: The Remarkable Science of Grounding Grounding: The Grounded Documentary Film About Earthing Grounding: Energy Medicine Technique to Ground Using Intention Sign up for my FREE weekly newsletter at IntendWell.US If you found this information useful, please leave a tip . Your donation supports publication of my upcoming energy healing book for moms and children.