Category Archives: Health

Some Truth About Cancer

 

In loving memory of my sister Ann

In memory of my sister Ann

I’ve lost a few people I love to cancer. Most of us have. For years prior to my sister Ann’s terminal cancer diagnosis (she died more than 6 years ago), I had been perplexed at the lack of progress made in cancer treatments over the many years this has been on my radar. I know that chemo drugs have changed over the years and that the “chemo cocktail” is tweaked here and there, but basically the treatment options have been and still are the same. Your choice, if you have cancer, is chemotherapy, radiation, and/or surgery. I had heard of other treatments from alternative health care providers that seemed to be promising, but the above mentioned three options are pretty much “it” if you go to a conventional doctor, as most people do.

I’ve heard of the “war on cancer’ too many times to count over the years, but I’ve always been curious about why all the big research money was only being spent on the three above mentioned treatments. I’ve always wanted to hear and read more about some of the alternative therapies that have seemed promising, in particular intravenous Vitamin C therapy (http://orthomolecular.org/library/ivccancerpt.shtml) or Gerson Therapy to name just two. There are others, but they receive no research money even when there was money readily available for cancer research. All the available money has always gone to the three conventional ways of treating cancer. Is it because these ways are the only, or at least the best way of treating cancer?

I’ve never been one to think either business or government has my best interest at heart but the thought that there may be a deliberate repression of information and of treatments that may be more effective (and much less brutal) for cancer patients than the above mentioned three options was too horrible to spend my time thinking about.  After reading lots of research from orthomolecular and alternative sources, and also reading anecdotal  evidence from cancer patients who survived against all medical odds, I have been willing to conclude that there wasn’t a deliberate repression of valuable treatments. To think otherwise really is a very dark thought to hold onto! But I still believed there was a better way of both preventing and treating cancer than what was on offer and that the conventional treatment caused a lot of suffering for patients. I know it did for my sister Ann.

After my sister died I was tired of thinking that she had suffered and died needlessly and also a bit heartbroken, so I put this aside and just tried to be healthy and to help other interested people do the same. This cancer business keeps circling back to me though, so I want to share a small piece of what I have learned over the years. The truth is getting closer. Perhaps there has been repression of information from those we are meant to trust after all. We can only make a decision on this if we look at all the information, not that which is spoon fed to us.

Instead of a lot of words, I want to encourage any who read this post to take the time to watch a documentary called “The Truth About Cancer: A Global Quest”. It cannot be viewed on any mainstream TV channels, but you can watch it online. You will have to register to view it but it is completely free to do this. It is packed full of facts that are both shocking but also empowering. Many doctors, researchers, and pharmaceutical people come forward with verifiable stories that cannot be ignored and this documentary held my interest to the end. Here is the link for it:

https://go2.thetruthaboutcancer.com/agq/episode-1/

Just copy and paste into your browser, and as I said, you may have to register but it is well worth your time when you consider the statistics that 1 in 2 men will get cancer in their lifetime, and 1 in 3 women will. These are unbelievably huge numbers, and they show no sign of diminishing.

This film does not indict doctors, medical personnel, or even pharmaceutical personnel. But it does show a clear and verifiable history of creating the medical model we have today, and the people/businesses responsible for the lack of choice in cancer treatment and how and why we have all been duped so successfully. I encourage gently and lovingly all who take the time to read this to also take the time to watch The Truth About Cancer. Information is empowering.

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Exercise: Just Do It!

exercising womenBy now we’ve all heard  about the overwhelming amount of evidence confirming that exercise is is crucial in disease reduction, optimal mental, emotional and physical health, and longevity. Not just beneficial, but crucial. The part of my research that I found really encouraging is that you can receive outstanding results no matter what your age when you start exercising. One reason this is such good news for me is I have a mother in her 80’s who has stopped almost all exercise and I know it is still within her grasp to become more physically, mentally, and emotionally fit just by taking up exercise again. (Not that she does it….but, if she did do it, the remarkable benefits would be there for her.) I hope this knowledge is encouraging to all of you who sometimes feel you’ve left it too long. You can start right now, right where you are, and still get remarkable benefits.

The next four short paragraphs are taken from a wonderful site, called Wake Up World, which states succinctly that not only is exercise crucial for health, but that the benefits are substantial no matter what your age when you begin.

“After reviewing 40 papers published between 2006 and 2010, researchers found that exercise reduces the risk of about two dozen health conditions, ranging from cancer and heart disease to type 2 diabetes, stroke, dementia and depression. Exercise also slows down the rate of aging itself, providing perhaps the closest example of a real life fountain of youth as we will ever find.

Ideally, you will have made exercise a regular part of your life long before you reach your “golden” years … but if you haven’t, there’s no better time to start than the present. Research has shown that regular exercise, even initiated late in life, offers profound health benefits. For instance:

Even a small amount of exercise may protect the elderly from long-term memory loss and even help reverse some of the effects of aging.

Moderate exercise among those aged 55-75 may cut the risk of developing metabolic syndrome, which increases heart disease and diabetes risk.

Among those who started exercising at age 50 and continued for 10 years, the rate of premature death declined dramatically, similar to giving up smoking and mirroring the level as seen among people who had been working out their entire lives.”

Remember, It’s NEVER Too Late to Improve Your Health.

It should be obvious by now that optimal health is dependent on not only an active lifestyle, but also on eating fresh whole foods and avoiding as many processed foods as possible, good sleep, and addressing the stress in your life. I have written about these four cornerstones of health before (Diet, Exercise, Sleep, and Mental Outlook).  Ignoring any of these basic tenets of health will eventually lead to a decline in health. But knowing that exercise itself is – crucial! – to good health and disease reduction makes me wonder….why aren’t we all doing it? This time of year, it is easy to stay indoors and forego outdoor exercise for a time, but that is very different from just not doing any exercise at all, ever. 

If you haven’t yet made physical exercise part of your daily routine, let’s challenge ourselves to incorporate it into our lives for the next 30 days. Make a plan that is within your means, even if it is simply a 20 minute walk every day. I combine fast walking and yoga, for example. Then at the end of 30 days see for yourself the difference this simple practice can make in your life. No matter what your age, if you can walk you can exercise, and immense rewards are there for you, no matter what your age.

I’d love to hear from you if you try this exercise challenge. Let me know how you fell at the end of the 30 days.

Bone Broth Can Help Improve Your Health Quickly

Bone brothI’ve been sipping bone broth regularly for over a year now and see that it has become trendy now in lots of health circles. I know this is controversial for those of us wanting to turn away from animal products but still feel like the benefits are significant enough to at least report my experience and research results of bone broth. I am sorry to say that I have been unable to find a vegan alternative that compares in benefits to bone broth. I welcome any information to the contrary, especially in regards to healing the gut.

Here are some of the purported benefits of bone broth:

  • Relieves aching joints
  • Improves the look and feel of your skin and hair
  • Takes years off your appearance
  • Heals your gut
  • Helps you lose weight
  • Strengthens blood and thus helps with Insomnia (Chinese Medicine)
  • Assists Immune system due to high mineral content of broth

If bone broth did even one of these things, it would be well worth taking it. There is compelling evidence that it has a positve influence on all the above mentioned things. Pretty amazing, don’t you agree? In general,  I find I feel better since I have been using it. Specifically, it has helped heal problems I have had with digestion and gut issues. I would often not feel very well after eating, suffering a plethora of symptoms as varied as bloating and gas, indigestion and intestinal discomfort, and things such as lethargy and tiredness. This doesn’t happen very much anymore and I attribute it to my taking bone broth. There is science behind this claim….basically, key components in the bone broth like gelatin and cartilage mend the lining in your intestines that has been damaged by gluten, drugs, (both prescribed and over-the-counter), smoking, and alcohol consumption, and stress. If you have any issues with leaky gut, IBS, gas or bloating, or indigestion you owe it to yourself to implement this ancient but effective treatment for these gut related issues.

I now have almost no problems with aches and pains in my joints, where I used to feel twinges somewhat regularly. In particular, I have a RSI in my neck and shoulder caused by 20+ years of being a Sports Therapist. It does flair up from time to time after a busy week, but not nearly as often as before and not nearly as severe. I also used to have a niggle in my right hip and knee  that is absolutely, 100% gone. I am not sure if I “look younger” or not – that is not why I started taking bone broth – but think my facial skin is clearer and brighter.

Here’s the thing: Bone broth is so inexpensive, and it is natural and risk free. So it will be so easy for you to try it yourself and let your body be your laboratory to test it out. You have nothing to lose and much to gain by this experiment.

How to make it:You can use either a stock pot on top of the stove, or a crock pot. Cover chicken bones or beef marrow bones with cold water. In theory, you can use any type of bones, but these are the kinds I have used.(They can be raw, but I like the taste of the broth better if I roast them first) Add whatever you want in the way of seasoning. I quarter a small onion, cut a celery stalk in 4 pieces, and halve and then quarter a carrot to put in with the bones. I generally put in a small amount of natural sea salt and pepper, and a sprig of thyme or rosemary if I have it.  Bring the water and bones to a boil, then turn it down to a very low setting so the bones can simmer for between 12 and 18 hours. (12 for chicken; 18 for heavy beef marrow bones.)

I know that sounds like a long time, but it is necessary in order to leach all the goodness out of the bones. You want all the minerals, gelatin, and cartilage to end up in the broth you will be eating. Most people new to bone broth do not simmer the bones long enough, and it can make one nervous to leave the bones simmering for that long.  Just be sure that the broth is on a very low setting and the water covers the bones. You’ll just have to do it once to see that it will be ok!

Let the broth and bones cool a bit when they are done, then strain the broth into containers with a colander or sieve. Important step: Let the broth chill in the fridge for a few hours before you plan to use it, so you can easily lift off all the fat which will come to the top when cold. You will notice that the broth is no longer a liquid, but is very gelatinous. This is a very good sign.

It is not necessary to sip the broth plain, but I do exactly that because I think it is better for my gut. This is not necessarily true, but again it makes sense to me to do it this way. You can use your broth for soup stock, to cook rice, couscous, or quinoa, or to cook other foods with.  Feel free to try this and let me know about your results.

As mentioned above, if anyone knows of a vegan alternative that has all the benefits of bone broth (including mending tiny openings between intestinal cells) please let me know.

Yours in health, Cathy

 

Mental Outlook – One of the Four Pillars of Health

Be the type of person you want to meetSince you are the only one that thinks inside your head, it would seem that choosing positive thoughts and creating good healthy mental patterns would be quite easy. But for any of us who have tried to walk this path and create thoughts, behaviors, and habits that lead to the life we want to manifest, we all know that it’s not always as easy as it sounds. Despite our best intentions,  at times we get engulfed in the negative story line.

Besides going through emotional upsets and even traumas in each of our respective lives, as a species we also have a negativity bias built into our brains that makes it easier to lean towards the negative. Indeed, left to our own devices, we all tend to put more weight on the negative than the positive in our lives. Yes, we can get a nice warm glow when someone gives us a sincere compliment or praises our achievements. But where is the residual value of this praise if we are wounded so easily by criticism or a harsh word by an unmindful, thoughtless person? Think of how easy it is to allow a negative story line to spiral out of control in our minds until we are convinced that we are not loveable or worthwhile. It often doesn’t take much for us to sink to a low depth in our self esteem.

You can devote some time to doing things that make you feel good, that make you laugh, that give you a high. But those same demons will sneak in the back door as soon as something goes very wrong, or someone decides to take their frustration or own low self esteem out on you. The yo-yo method of Mental Outlook doesn’t work any better than the yo-yo method of dieting. We swing from “vine to vine”, looking for something else (we’re not sure exactly what) because we don’t see we are already whole and complete as we are right now. We have to wake up and tune into this.

What really helps take you further down the path of love and acceptance is a conscious choice, then being willing to do the work to make this happen. Geeze,,,,it’s like so many other things, eh? Even a positive mental outlook takes work, a bit of mental and spiritual weigh-lifting. This is not because we are lacking in any way, but most of us have learned what we know and believe from others, who had their own wounds and issues to work out. “Unearthing” the richness of who we are and what we have to offer takes work mainly because we have to get rid of the unnecessary baggage before we can dive deep. It is simply part of our life’s work to discover first hand what is true for us and not just blindly accept another’s blueprint for our life.

For me, a meditation and yoga practice is important for clearing the clutter in my mind and tuning in but there are other practices that can be just as valuable, including Tai’ Chi and Qi gong (pronounced Chi Gong).  I believe a spiritual practice of some sort – whatever that is for you – is important for a sense of fulfilment and vitality. Does the word “spiritual” bother you?  Then pick another word.  But a practice where you can quiet the mind and stop the chaos, and feel a part of something greater than just yourself and your problems is crucial for good health.  This positive spiritual practice will help you plug into things that really nourish and recharge you.  You must nourish yourself, otherwise it won’t take long for you to become depleted. Even if your time is limited, you can set priorities and let something go so you can have a mini-break and recover. You only have 30 minutes while the baby sleeps? Spend it meditating instead of watching some silly TV program. The meditation will leave you more calm and refreshed than the TV. Remember that you can only do one thing at a time well, whatever the hype is about “multi-tasking”. If you try to open up too many windows on your computer, what happens?  It crashes! So will you. Get calm, close some windows, take a deep breath, and focus on the one thing you need to do in front of you. When that is done, you can move on to the next thing. Work on one “window” at a time.

By now, we’ve all heard how important a positive attitude is for health and happiness, and more than likely you’ve incorporated some of this sage advice into your life already. If so, good for you!  If not, don’t take my word for it – just commit to adding some positive practices, such as positive affirmations and a gratitude journal, yoga, meditation, etc. into your life every day for one month, and then see if your life improves. If it doesn’t you’ve lost nothing.  But you will never know that life can be so much better if you don’t give it a try.

Suggestions to get started:

  • Commit to devoting time to becoming the person you want to be. Writing an agreement with yourself is good, or teaming up with a good friend can also be beneficial. It is not easy to stay the course on your own if you have no experience with this. Work out one or two small steps to begin in the direction of your goal (even if the goal is just a vague idea like “I want to be a better person”). You can get more specific after you begin and get more clear on what is important to you.
  • Start small, and add to this as you have some success. Meditate for a few minutes (10 is good, then add more time.), write in a gratitude journal every day for 30 days without fail, look at yourself in the eyes every morning and say something positive. 
  • Practice mindfulness. Try “closing all the Windows” and being present – to the activity you are doing, to the person you are with, to the feelings you are having. Notice the next breath and place your full attention on this. Place your focus on the sensations in your body….is your jaw tight, are you slouching, are you warm or cool, is there discomfort anywhere in your body? Tune in and really feel what is happening for a few moments. It can start this small, but be fully present to what is happening now.
  • Bring more positive people in your life. Spend more time with the ones you already know. Limit your time with people who bring you down, make you doubt yourself. Don’t waste your precious time with people who want to tear you down.
  •  Be persistent but kind to yourself. Don’t immediately think, “I’m no good at this” when you try meditation and your mind is all over the place. If you had to fly a jet plane, you would probably not feel confident your first try. So just show up for it, no matter what happens. Be present for the chaos, for the calm, for the anger, and for the happiness. No judgement.

Feel free to let me know how you do with this, or for that matter, how you feel about this post.

 

Exercise – One of the Four Pillars of Health

cycling on a beachWhen it comes to exercise, most of us simply don’t get enough. Our bodies are designed to move much more than most of us do. Every system in our body performs better when we have regular daily exercise. It doesn’t have to be complicated; Sit less, and move more. You can start that simply.

Besides allowing our bodies to work better and more efficiently, getting enough exercise sets us up for better health by ensuring that our weight and muscle mass stays in optimum range. The more muscles mass you have the more you need to eat to maintain this muscle (wthout gaining weight) and to keep going each day.  If you have more  lean muscle mass, you’ll also have more energy, and you will require more food to maintain your weight.  This is why once a person goes down the road of too little muscle mass (caused by not moving and exercising enough) it perpetuates an endless cycle of gaining weight and attempting to diet to lose the excess fat. Someone with less muscle mass just does not need as much food as one with more muscle mass. Proper nutrition is important (see the post on Diet and Nutrition), but you are never likely to lose the fat and keep it off unless you move your body more. More important than this, you will never have optimum health and vitality without exercise of some sort.

This concept does not have to mean expensive equipment and gym membership….if that’s your thing, but all means go to the gym but if it’s not something that feels comfortable to you that is not a problem. You can still get all the exercise you need without purchasing any equipment at all. The first step is just to begin moving more. It really starts that simply. Don’t let this be daunting for you. Walk more, take the stairs instead of the elevator, don’t park right at the door of the shops but make yourself walk a little further than usual. Move your body throughout the day in as many creative ways as you can think of. If there is an activity that you enjoy, do more of that as often as you can. Do you like to dance? Then let that be your exercise. What a fun thing to do, all by yourself! Pick out a few songs that make you want to move – clear obstacles out of the way in the room, and let yourself go. Love to play tennis, or wanting to learn? What a great form of exercise that is!  You can get on a bike and explore your neighborhood in a different way, take a walk around the block, go swimming (indoors or out, whichever is more accessible for you, go to a yoga class, or play an outdoor game with the kids. Exercise does not have to be difficult or dull. Begin to re-frame exercise in a way that is fun for you and you won’t have to force yourself to do it.  I also think it helps to think of exercise as a way of being good to yourself, of increasing your health and well-being and NOT as a way of looking better.

Once you begin, you may want to go a little further and add more into your daily routine.  If you are happy with the results you get long-term by increasing movement in your life, that’s great. If you have other health problems such as Type 2 Diabetes, high blood pressure, excess body fat (particularly belly fat), or want to bump up the benefits, then you may want to add Interval Training to your routine. A good time to do this is when you reach a plateau with your weight.  If you’ve never heard of Burst, or Interval Training, it’s very simple and there is lots of information you can read about it on the internet. Once the domain of elite athletes, Interval Training has become a powerful tool for the average person too. In a nutshell, all you do is sprint, climb stairs, jump rope, jog, etc. to whatever is your maximum effort (this will be different for everyone, depending on how fit you are) for the interval that you decide – there are different protocols for how long the “interval” of intensity should be. There is quite a bit of research that shows “burst” intervals of less than 15 seconds in length burns the most body fat. Then you rest for 30 seconds. You want to have several “bursts” – different protocols suggest different things – but the intention is to have at least 3 bursts, followed by double the rest time. Then you want to walk at a normal pace for 10-20 minutes. It’s that easy.

You may be thinking that if shorts bursts of 15 seconds of intense exercise is great at burning fat, then longer bursts would be even better, right?  But you’d be wrong. These short, less-than-15-second bursts tend NOT to increase lactic acid build-up in your muscles. The reason that is a good thing is because lactic acid can inhibit your muscle’s ability to burn fat as fuel. When lactic acid is not present, muscle cells can use fatty acids as fuel more readily. The end result is, you can burn fat much easier. (This is a simple explanation that is true, but there is a lot more to the physiology of Interval Training that is fascinating. Research it a bit if you want more science.) There are endless combinations of interval protocols which do different things, but shorter than 15 seconds is ideal for unlocking your body’s fat burning chemistry. And – here’s a bonus – it is less demanding on your body to do such short bursts! Win,win.

Longer intervals, or bursts, are appropriate too though, and may be better for normalizing blood sugar. The idea is always the same….You have a bout of high intensity, followed by a recovery period of 1.5 to 2 times the burst, and repeat this three to five times. Then, have a few minutes of lower intensity walking. Whatever you start with, my advice is to use a combination of different interval training workouts so your body doesn’t get used to what you are doing. Our bodies are cunning at adapting, so keep it guessing! The variety also keeps you from hitting a stubborn plateau.

If you’ve already been walking more as part of your exercise routine, you might incorporate short bursts of jogging into your regular brisk walks. If you’re less fit, perhaps you could alternate leisurely walking with periods of faster walking. For example, if you’re walking outdoors you could walk faster between certain mailboxes, trees, or other landmarks. You can make a little game out of it and easily implement Interval Training into your life painlessly and easily.

An expert on this time of exercise is Yuri Elkhaim. His posts are clear and very readable if you want to find out more about both the science behind Burst Training, and different training protocols.

 

 

 

A Surprisingly Delicious Winter Salad

SHREDDED_KALE_SALAD_01I really start to miss eating salads this time of year, but the usual summer salad greens are nearly always disappointing during the winter months with their bland taste and texture.

Here is a salad that will not disappoint!  It is made with raw kale, and no – it is not bitter at all. Some of you will not need any convincing to try this, but for those of you who are in the “raw kale is too bitter” camp, I urge you to give it a try. It is yummy!

Winter Kale Salad (serves one, or two if used as a side salad)

  • 100 grams Kale, chopped up
  • 50 grams grated Parmesan cheese
  • big handful of pumpkin seeds (I soak mine overnight in water with sea salt, then dehydrate them in a very low oven)

For the dressing:

  • 2 Tablespoons extra-virgin olive oil
  • 1 Tablespoon Red Wine Vinegar (I’ve used White Wine Vinegar before; it was fine)
  • 1 Tablespoon Dijon mustard

Mix the dressing ingredients together and whisk.  Pour over the chopped kale, blending well Add cheese and pumpkin seeds, and….ENJOY!

I have eaten this salad immediately after I make it and it is very good. But if you want to soften the kale leaves a little bit before you eat it, simply dress the salad an hour or two ahead of time and the acid in the vinegar and mustard will make the kale less chewy.

A very forgiving recipe….I have used more parmesan cheese and pumpkin seeds when I am using this salad as a meal and it made it very substantial and filling. You can also use more or less dressing of course.

Diet and Nutrition – One of the Four Pillars of Health

healthy eating imageThe most important thing a person can do to upgrade their nutrition is to give up processed foods. There is little chance of being healthy if your diet has too many packaged, processed foods on the menu. If this is the case for you but you are willing to learn new ways of eating and are also willing to make some lifestyle changes, then improved health is within your grasp.

If you know little or nothing about how to eat healthy, start by eliminating all the processed foods then begin to increase your intake of vegetables, and you’ll be closer to better health almost immediately.  Once you eliminate the processed stuff, you can focus on adding in more of the healthy plant-based foods to your diet.  Set a challenge for yourself to prepare some healthy but delicious recipes, featuring plants or mostly plants.  Experiment and explore with new and different recipes. There are so many blogs and free sources to get new recipes that you could get started as soon as you make your next trip to the grocery store. (A good way to boost your veggie intake fast is to get organic green super food powder (this contains freeze-dried or dehydrated vegetables and super foods), mix it with a little water or apple juice and a sprinkle of cinnamon, and start drinking it most mornings. It is a relatively pain-free way to get more veggies in you!  Then continue your quest to find mouth-watering vegetable recipes.

Once you make a start in the healthier direction, make it a priority to educate yourself and allow this interest in being healthy and feeling wonderful to motivate you. There are some great teachers in this area out there, like Mark Hyman, M.D., Josh Axe, M.D., Sara Gottfried, M.D. (“Dr. Sara”), The Food Babe, and Kris Carr, to name just a few. Once you begin, you will be amazed at the help and good advice at your fingertips. The key is to begin….right now, right where you are.

Remember to put your focus on the plethora of foods you CAN eat, instead of the things you cannot. If you build your diet on what you must stay away from, your willpower WILL cave in time!  Ask yourself the question, “What great foods can I add to my diet?”  Stop thinking “no, no, no” when it comes to food, and instead make a list of healthy foods you like and have fun creating new meals. Remember that you want to get it right more often than not.  No browbeating yourself! Just start incorporating some healthy yummy food in your diet today.

Here are some of the food guidelines I live by. Maybe they will help you too.:

  • Protein at every meal, plant based most of the time. If you like meat too much to give it up, pay the extra for organic free range meat. There are too many antibiotics, hormones, and chemicals in mass-produced meat to eat this way any longer.
  • Lots of vegetables, some raw.
  • Fruit, but limit the high sugar-content fruit to every other day (bananas, pineapples, mangos).
  • Limit grains and starches, and sugar
  • Lots and lots of water

It is simple, and not at all boring once you get out of the box and explore the possibilities of lovely food you may not have previously considered. If this seems too much all at once, decide to start with one day a week that features healthy and meatless food, and let your creativity run wild.

There are some unwavering truths about healthy eating, then there are lots of opinions floating around out there. It can be confusing to read and hear so much conflicting information….Eat whole grains; avoid all grains – raw food is the way to go; raw food is not sustainable and rots your teeth – use lots of extra virgin olive oil; oh but it’s bad to cook with it (and maybe don’t eat fats very much any more!).  I think the “truths” are to make your diet more plant-based, don’t eat genetically modified foods, and stay away from white sugar and white flour. At least, these are the truths to which my research has led me. I’m sure there are others out there who would disagree. The important thing is for you to find what is the best diet for you. (No, it’s never going to be doritos and snickers bars, sorry).  But you have some wiggle room as to what is acceptable. I took a long time to realize that wheat and gluten was tearing my gut apart – mostly because I didn’t want to know this. Now I know, and as painful as it was to give up wheat, it is now part of my life and is relatively easy for me.

In summary: give yourself the tools you need to get started by doing a little research, collecting tasty recipes, and adding great food to your pantry and fridge. Don’t beat yourself up by placing your awareness on what you cannot eat; just begin to crowd the bad stuff out of your diet by adding in the good.  Enjoy the daily pleasure of healthy, living food.