This is the list of items I keep in my medicine cabinet in case
I, or someone I care about, catches a cold. I have found it
to be very helpful to have all of these items on hand so at the
first sign of a sore throat or sniffles I can begin to use these
supplements and protocols to help my body fight off the germs as
fast as possible. I have witnessed natural medicine working much
faster and more efficiently than over the counter symptom
suppressing drugs!
All of these items and how to use them were taught to me by
Naturopathic Doctors.
1. Organic Elder Berry Extract: http://amzn.to/1qVicMH
2. Organic Throat Coat Tea: http://amzn.to/1qViKSG
3. Nasal Colloidal Silver Spray: http://amzn.to/1qViZ0g
4. OLBAS (For steam inhalation and NOT for bathing): http://amzn.to/2448hqf
5. Neti Pod Kit: http://amzn.to/1qVk7Rw
6. For the 90 Essential Nutrients, Killer Biotic and the essential oil blends (1st Defence and To Be Well) Visit http://takeyoursupplements.com
Chat with a True Health Coach. They will help you order the right
supplements for you!
7. Diet:
These tips are what I have gathered from several top holistic
doctors. When you need to boost your immune system:
Avoid sugar, including grains, fruit and juice.
Eat organic
Increase healthy protein, like eggs, free-range chicken, beef and
broth.
Eat more leafy green veggies
Avoid processed food. If it comes in a package and has ingredients
you don't recognise as organic, don't eat it.
Or put another way, if it is a plant, eat it. If it comes from a
(manufacturing) plant...Don't eat it.
Immune Boosting Activities:
Cold Wet Socks:
1. Drench your cotton socks in cold water or yarrow tea then stick
them in the freezer.
2. Take a very hot bath or shower for 20 minutes. Feel free to add
the Youngevity essential oil blends I mentioned above in your bath.
Ten drops should work.
3. Take the now frozen wet socks and put them on your toasty warm
feet and cover the wet cotton socks with dry wool socks.
4. Keep both pairs of socks on and go to bed.
When you wake up your feet will be warm and you’ll feel a lot
better than you did the night before.
5. Repeat the wet sock treatment for three nights in a row for best
results.
Neti Pot (Nasal Irrigation):
Follow instructions that come with your Neti Pot.
Essential Oil Steam Inhaler:
1. Boil water
2. Remove from heat and pour the water into a large bowl.
3. Add 2 drops of Olbas essential oil.
4. Cover your head and the bowl with a large bath towel
5. Place your face above the bowl and far enough away so the steam
doesn't burn you.
6. Inhale the hot steam for 3 minutes.
7. Add another 2 or 3 drops and repeat until the water has cooled
down.
8. Repeat several times a day. Follow up with a neti pot, blowing
your nose and then colloidal silver nasal spray.
April Haugen earned her Master of Science of Midwifery and Bachelor of Science in Herbal Science from Bastyr University in 2014. Between 2010 and 2014 she attended over 160 births as a student midwife. And from the year 2000 till now she has also been working as a doula.
April is trained in herbal medicine and uses its ability to support the body’s natural healing in her midwifery care.
Her master thesis was titled “Using herbal medicine for labor induction and augmentation: An evidence-based practice guideline for Licensed Midwives”
Resources:
Organic Catnip Tincture: http://amzn.to/1SBwewA
Organic Rasberry Leaf Tea: http://amzn.to/1SkaxC6
Supplements for lactation support recommended by Midwife April:
Go-Lacta: http://amzn.to/1QuwOrl
Motherlove: http://amzn.to/1SBwKKM
VIDEOS:
Reducing fear of birth in U.S. culture: Ina May Gaskin at TEDxSacramento
https://youtu.be/S9LO1Vb54yk
How to Calm a Crying Baby in 5 Seconds (This REALLY works!)
https://youtu.be/eK4O9N3DjJM
After watching that videos, get his book http://amzn.to/1VK5KwJ so you can learn his technique for calming crying babies. Also, this book is an amazing gift for expecting parents. I was so thankful a good friend of mine gave me a copy when he found out I was pregnant!
This is a MUST watch for all future parents and loved ones. We must support parents in delayed cord clamping!
Penny Simkin on Delayed Cord Clamping
https://youtu.be/W3RywNup2CM
BOOKS:
The Womanly Art of Breast Feeding (Latest edition does not have a purple cover)
http://amzn.to/1SBvsiZ
Childbirth Without Fear: The Principles and Practice of Natural Childbirth by Ina May Gaskin
http://amzn.to/1VK5duQ
Ina May's Guide to Breastfeeding:
http://amzn.to/1VK7bvi
Websites:
It is recommended that you look up local breastfeeding classes from:
La Leche League
http://www.llli.org/
For breast milk donation (to receive or give) Facebook search HM4HB (Human Milk For Human Babies) and Eats On Feets. You will find local Facebook fan pages and Facebook groups to join. Ask them for guidance and recommendations. They are a great supportive community.
April’s site: http://sunrisemidwifery.net/
Orgasmic Birth: www.orgasmicbirth.com
Midwives’ Association of Washington State:
http://www.washingtonmidwives.org/directory.html
Penny Simpkin: https://www.pennysimkin.com/
The BIG Push for Midwives:
http://pushformidwives.nationbuilder.com/
Dr. Megan Saunders, a.k.a. "The Crazy Kombucha Lady" is back on the show today to answer the question "What the heck is kombucha?!"
We also discuss the benefits of cultured foods, probiotics, gut health, and kefir!
Here’s What You’ll Discover:
What is Kombucha
What is Kefir
How to improve your gut health
What is our body's biome
How to eat foods that will increase probiotics in your gut naturally
Health AH-HA Moment:
Fermented food has been in the diet of every ancient culture. Only in the last 50 years have we decreased our consumption of live, cultured foods. These fermented foods give our gut the healthy probiotics we need for optimal health!
Foods like:
Sauerkraut
Pickled veggies (cucumbers, garlic, beets, radish, etc)
Korean kimchi
Kefir (can be made from dairy or coconut milk)
Kombucha
Yogurt (can be made from coconut, almond, cow milk, etc)
Your Challenge:
Drink Kombucha (or Kiefer) every day for 1 month and see if you notice a difference in your digestion and immune function.
Do not do this if you know you have a yeast overgrowth, SIBO, or you are pregnant.
If you have taken an antibiotic in the last 5 years you can benefit from taking a probiotic supplement.
To order excellent quality supplements at a great price visit takeyoursupplements.com Your True Health Coach will help you get on the right supplements for you!
Resource:
BOOK: Grain Brain by David Perlmutter
http://amzn.to/26fMRF7
Organic Kombucha Brewing Kit:
http://amzn.to/20YMN90
Kefir Starter Kit:
http://amzn.to/1VCTTAF
To buy excellent supplement that will help you overcome chronic fatigue and give you healthy energy and mental clarity visit takeyoursupplements.com
A trained True Health Coach will be happy to help you order the right supplements for you.
Dr. Megan Saunders returns to Learn True Health to discuss Chronic Adrenal Fatigue and why almost everyone has it.
If you have any of these symptoms your body may be suffering from Chronic Adrenal Fatigue:
Drops in blood pressure (occasional dizziness)
Trouble falling asleep
Waking up in the middle of the night
Anxiety / panic attacks
Mental fog
Exhaustion
Sex hormones out of balance
Thyroid issues
Decrease immune function
Chronic infections
Spikes of energy followed by periods of crashing
Need multiple cups of coffee or energy drinks just to function
Sugar addiction / cravings
After listening to this podcast you will want to take action towards decreasing your stress and improving the healthy balance of your stress hormones. At learntruehealth.com you will find videos on sleep, nutrition, meditation and breathing techniques that will enhance your night’s rest, decrease your stress and help you on the road to healing your adrenals.
Here’s What You’ll Discover:
What is Nature Cure
What do Adrenal Glands do
What role a cortisol imbalance has on our long term health.
Health AH-HA Moment:
Take time to go barefoot in the grass. Connect with nature. This daily practice will help decrease your stress hormones, boost your immune system and mental clarity.
Your Challenge:
Speak with a True Health Coach at takeyoursupplements.com and give the adrenal support supplements a chance for 3 months. Most people notice more energy, mental clarity and better sleep within days of beginning their supplement program!
Your True Health Coach will also support you in the other diet and lifestyle changes that Naturopathic Doctors recommend for optimizing your adrenal function and healing the body naturally.
Resource:
Excellent Book: Adrenal Fatigue: The 21st Century Stress Syndrome by James L. Wilson: http://amzn.to/1WaBfhU
American Association of Naturopathic Physicians: http://www.naturopathic.org/
To buy excellent supplement that will help you overcome chronic fatigue and give you healthy energy and mental clarity visit takeyoursupplements.com
A trained True Health Coach will be happy to help you order the right supplements for you.
Steve Flansbaum is back on the show! Steve is a Licensed Mental Health Counselor, NASM Certified Personal Trainer and has earned his MS in Professional Counseling and Theory.
Steve offers a workshop called "Thinking Your Way Into a Thinner Body" so if you would like to attend his workshop for free, or work with him one-on-one, please contact him by visiting: http://www.steveflansbaum.com/new-page/
In this podcast, Steve shares how our body image and our relationship with our body can easily be distorted by our mind. We think this is just a problem women have but men are just as prone to body dysmorphia. Looking in the mirror and obsessing over a flaw that isn’t there. Men want to be taller with more muscles and as Steve points out, he gained 100lbs of muscle body building and when he looked in the mirror his mind could not let him see his accomplishment, only his believe that it wasn’t enough.
It will never be enough until you heal the relationship with yourself.
Steve shares that the relationship to our behavior needs to change. The language we use, the identity we form, around our problem is a good place to start. You will stay, “This is my arm. I have an arm.” But when it comes to fat we say “I am fat”. It has become that person’s identity. If it’s their belief system they will always hold onto that problem and beat themselves up over that problem when they look in the mirror no matter how much weight they lose.
If you change your relationship to the problem in order to solve the problem.
Our habits are our continuous behaviors that result in our health. If we want to make permanent health changes we need to start from within so we can affect our environment and our habits to align with our health goals.
Steve shares that this isn’t about beating yourself up or killing ourselves at the gym. Having understanding, compassion and love for yourself is one of his first steps.
If we would look at how we treat ourselves like how two people treat each other we would realize that we are in an abusive relationship with ourselves!
Here’s What You’ll Discover:
Health AH-HA Moment:
Exercise choice where we have it. Knowing where you do have a choice and avoiding environments where you know you will give into what you do not want to give into. This is one way you can nurture yourself and build trust with yourself again.
Said another way, if you had a close friend who was a recovering alcoholic you wouldn’t ask them to go to the liquor store with you, so why do you walk down the aisle at the grocery store that contains the foods you want to avoid and then beat yourself up when you put them in your cart. Or if you are trying to quit smoking, pay for your gas outside so you don’t give yourself the opportunity to be confronted at the cash register by the cigarettes for sale.
Take a step back and find where you do have willpower. If you don’t go down the aisle you won’t force yourself into that situation. Treat yourself with the same love and respect you would treat a friend.
Your Challenge:
Check out Steve’s website and give him a call. He can do Skype consultations and help you shift your internal and external environment to be in alignment with your health goals.
Resource:
http://www.steveflansbaum.com/
Books:
Adonis Complex by Harrison G. Pope
The Power of Now by Eckhart Tolle
Core Performance- Mark Verstegen
Steve’s Music:
Like R&B?
Check out Steve's alter ego "Stephen Patrick Grey"
April Haugen earned her Master of Science in Midwifery and Bachelor of Science in Herbal Science from Bastyr University in 2014. Between 2010 and 2014 she attended over 160 births as a student midwife. And from the year 2000 till now she has also been working as a doula.
April is trained in herbal medicine and uses its ability to support the body’s natural healing in her midwifery care.
Her master thesis was titled “Using herbal medicine for labor induction and augmentation: An evidence-based practice guideline for Licensed Midwives”
It’s shocking to her that nationwide the C-section rate in the United States is almost 40%. It’s ridiculous to look at a room with 10 pregnant women and believe that 4 of them need a C-section.
Because our medical system is a for profit system we cannot always trust that our doctor or hospital has our best interests at heart. That is one of the many reasons why having a midwife and doula when going through your pregnancy, will help you have the best outcome possible.
The United States, a country that is #1 out of 175 countries on spending the most amount of money on healthcare ranks 38th out of 175 countries for infant mortality! There is something wrong here.
Statistically, working with a midwife and doula will decrease your chances of needing other medical interventions like C-section or pain management, like an epidural. Epidurals increase the chance of needing a C-section and C-sections increase the chance of both mother and baby experiencing life-threatening complications and death.
April shares that when a woman feels supported during her birth she is statistically less likely to need or want medical interventions, thus one of the ways these holistic health practitioners help to decrease infant mortality.
Here’s What You’ll Discover:
• How to have a positive birth experience
• What is a doula
• What is a midwife
• How women can decrease their chances of having a C-section by creating a supportive team around her and her partner.
• What is going on in the mainstream medical system that isn’t working around giving birth and what we can learn from midwives to decrease needing medical interventions like C-section and epidurals.
Health AH-HA Moment:
Start interviewing and pick your midwife before becoming pregnant. Your midwife will get to know you and help you navigate your whole pregnancy and birth.
Check out these videos:
The Business of Being Born [FULL MOVIE]
https://www.youtube.com/watch?v=KvljyvU_ZGE
Orgasmic Birth Movie Trailer
https://www.youtube.com/watch?v=zG_6IVmXvr0
Ina May Gaskin on the Human Impact of Hi-Tech Birth
https://www.youtube.com/watch?v=3GVYjcr4wrg
Resource:
April’s site: https://www.facebook.com/bellybuddy.doula
Orgasmic Birth: www.orgasmicbirth.com
Midwives’ Association of Washington State:
Even if you are not in Washington State, check out this link and read the studies and statistics. It is AMAZING!
http://www.washingtonmidwives.org/for-consumers/current-research-consumers.html
Penny Simpkin (The Godmother of Doulas): https://www.pennysimkin.com/
Infant mortality rate by country: https://en.wikipedia.org/wiki/List_of_countries_by_infant_mortality_rate
Dr. Megan Saunders, ND shares what men can do naturally to improve their sexual health and performance. Through natural medicine, men can get the root cause of their erectile dysfunction (ED) and heal whatever is causing it so they no longer have impotence.
The definition of erectile dysfunction is the inability to achieve or to maintain an erection 25% to 100% of the time.
Common known causes can range from blood sugar dysregulation, kidney issues, healthy cholesterol deficiency, circulatory issues, prostate health, and stress.
Dr. Megan shares that if the ED came on suddenly to see a doctor so they can rule out nerve damage, cancer or something more serious.
Often ED is easily reversed once the root cause is discovered and the right lifestyle, nutrition and diet changes are made.
Here’s What You’ll Discover:
• Erectile Dysfunction means there is an issue causing it that can be reversed with natural medicine and lifestyle changes.
• Stress can cause erectile dysfunction!
• Emotional issues like conflict at home or work can be a contributing factor to impotence.
• What foods and supplements can help!
• The many root causes that can lead to impotence and what a man can do to get their sexual health and performance back.
Health AH-HA Moment:
A man’s sexual performance is an indicator of their overall emotional and physical health. Through lifestyle changes and addressing the root cause of the problem, men can reverse the problem and get their sexual performance back!
Your Challenge:
Eat 12 eggs a day, raw or runny yolks to get that healthy cholesterol that is the building blocks of your hormones.
Seek a Naturopathic Doctor to check your blood work and do a physical exam to help determine the root cause of your erectile dysfunction.
Blood sugar issues often lead to erectile dysfunction so cut out sugar and processed food from your diet.
Visit TakeYourSupplements.com to get on supplements that will support your whole body to perform optimally at the cellular level. There are known herbs and supplements that support blood sugar regulation, circulatory strength, and prostate performance.
Resource:
TakeYourSupplements.com
Steve Flansbaum is a Licensed Mental Health Counselor, NASM Certified Personal Trainer and has earned his MS in Professional Counseling and Theory.
He offers a workshop called "Thinking Your Way Into a Thinner Body" so if you would like to attend his workshop for free, or work with him one-on-one, please contact him by visiting: http://www.steveflansbaum.com/new-page/
In this interview, Steve shares his deep insights around what is not working in the $60 billion dollars a year weight loss industry and what he is doing that is effectively helping his clients get to the root cause of their weight issues.
In the weight loss industry, Steve shares, there are $60 billion dollars being spent each year and yet only a 3% to 5% success rate! Steve has a 20% success rate with his clients but for those who stick with the program he has a 100% success rate. It’s all about sticking with it.
I asked Steve what the difference was between those who stick with it and successfully achieve their weight goals and those who drop off and do not. The difference is humility. It’s willingness to see there is a problem, to face it and ask for help and support.
Steve agrees that nutrition, diet, and exercise play a big role in achieving a healthy weight however it is our mindset, our beliefs, the lifestyle we have created for ourselves and the environment we have chosen to live in that steer our habits.
Our habits are our continuous behaviors that result in our health. If we want to make permanent health changes we need to start from within so we can affect our environment and our habits to align with our health goals.
Steve shares that this isn’t about beating yourself up or killing ourselves at the gym. Having understanding, compassion and love for yourself is one of his first steps.
If we would look at how we treat ourselves like how two people treat each other we would realize that we are in an abusive relationship with ourselves!
Here’s What You’ll Discover:
Health AH-HA Moment:
Weight is a result of a symptom. The symptom is the habits. The habits associated with diet, nutrition and exercise have to do with how our life is set up, meaning our internal and external environment.
Our internal environment is made up of our beliefs about ourselves and our life, our mindset and emotions.
My habits are a direct response to my environment. To change habits, change the environment so I am not automatically responding in that way.
Your Challenge:
Check out Steve’s website and give him a call. He can do Skype consultations and help you shift your internal and external environment to be in alignment with your health goals.
Resource:
http://www.steveflansbaum.com/
Patti Davis is back on the show to discuss life skills that can be learned from seeing a licensed mental health counselor. She uses adventure therapy, cognitive behavioral therapy, dialectical family systems, Gestalt and play therapy with people of all ages to help them overcome issues such as grief, low self-esteem, stress, anxiety, depression and more. Patti is an expert in emotional health and the mind-body connection.
In Dialectical Behavioral Therapy (DBT) Patti is able to help her clients learn valuable life skills like learning how to ask for what you want, mindfulness and bearing pain skillfully. Mindfulness, in particular, is a valuable life skill because it helps us focus in the moment on the task at hand.
Anxiety comes from living in the future and depression comes from living in the past, Patti shares. Mindfulness helps us live in the present moment, thus avoiding those negative emotions.
Overall Patti has observed that the life skills her clients learn have led to them thriving emotionally, mentally and physically. Patti believes that everyone can benefit from having a good counselor on their side.
You can use counseling to learn and implement new life skills, become better professionally, improve relationships, communication and have a neutral, unbiased, sounding board for when you need someone to objectively listen to your problems.
Here’s What You’ll Discover:
Health AH-HA Moment:
Watch your language. Come from “I”. Instead of “She did this to me” or “You made me feel…” Say “I felt upset when you…”
Instead of “but” say “and”. But means you negate one thought for the other. And means you can be both things. “A parent can be gentle and firm.”
Your Challenge:
Every morning and night think of 10 things for which you are grateful. You cannot be stuck in negative emotions when you are in gratitude.
Resources:
Wise-Minded Parenting by Kristen A Russell & Laura S Kastner Ph.D.
When Things Fall Apart by Pema Chodron
patti.davis@comcast.net
206-321-5003
Look Patti Davis up under Psychology Today
Dr. Jenna Jorgensen, a licensed Naturopathic Physician, is back to share useful information about how to make a Natural First Aid kit and what holistic home remedies should we have in our home medicine cabinet.
She discusses goldenseal, bentonite clay, Kinesio tape, homeopathic remedies, essential oils and natural mosquito repellent!
In the home, she stresses the importance of hydrotherapy, homeopathy and caster oil packs.
Here’s What You’ll Discover:
• What to do when you feel like you are coming down with a cold or flu.
• What you can do to improve the health of your dog or cat!
• What are the most important items to keep in your medicine cabinet.
• What are some of the more important things to keep in your First Aid kit.
• All natural mosquito repellent!
Health AH-HA Moment:
Your life is medicine. Treat each activity and choice as though it's your medicine. Dr. Jenna asks us "Life is medicine, how do you want to live your life?"
Your Challenge:
1) Get movement into each and every day! Walk, gym, hike or bike to work, no excuses to get your body moving.
2) Drink enough water (listen to my podcast episode with Dr. Molly on water) What we don't know is that a lot of what we eat and drink is dehydrating to our body!
3)Focus on eating a "whole food" diet. Organic, of course!
Michael Pollan says "Eat real food. Not too much. Mostly plants."
Dr. Jenna shares some keys to eating an organic whole foods diet while being busy and on a budget! Look into subscribing to a local C.S.A box (Community Supported Agriculture) and the crock pot is your friend!
Resource:
http://www.livelifemedicine.com
http://drjennajorgensen.com
BOOK: Michael Pollan The Omnivore's Dilemma
Roberta Fernandez is back on the show to share more about the power of our mind, using self-hypnosis for pain elimination and how our thoughts become things!
Roberta is most famous for helping her clients overcome chronic pain and weight problems by teaching self-hypnosis.
“There is NO pain processing center within our brain” Roberta shares. She elaborates in the interview how our nervous system processes pain and how we can easily use that when eliminating pain through self-hypnosis.
Roberta knew she wanted to help others with hypnosis after she was able to eliminate her arthritis pain completely, and again when she was able to recover from a double knee replacement surgery, using only self-hypnosis to manage the pain.
Roberta clears up the misconception that when in trance you are susceptible to taking in any suggestions, like robbing a bank. “I can’t make you rob a bank. The suggestions we take in are those that are in alignment with our morals, values, and ethics.”
Here’s What You’ll Discover:
Health AH-HA Moment:
Hypnosis is not about clearing your mind so it’s blank. Self-hypnosis is about being so focused on one thought, intention, suggestion or goal that it’s the only thing you are concentrating on.
Your Challenge:
Check out the links below!
Resource:
Ashley’s guest today is Dr. Jenna Jorgensen, a licensed Naturopathic Physician. Today Dr. Jenna discusses how we can naturally:
- Eliminate Anxiety
- Lose Weight
- Decrease Inflammation
- Increase Healthy Hormones
Dr. Jenna lives by the philosophy “Life is medicine. How do you want to live your life?” meaning every choice we make, the environment we chose to live in, our job, our relationships, our diet and every day-to-day activity all add up to either improving our health...or not.
Dr. Jenna helps her patients learn and implement new choices that overall make a big difference in their health and vitality. She works to help them restore balance back to their body through physical medicine, diet, lifestyle and supplementation.
Here’s What You’ll Discover:
• Why visceral manipulation and Craniosacral therapy (CST) are so effective.
• How to train your body to burn fat for fuel
• How to support your liver in eliminating toxins while losing weight
• Most people’s diets are lacking enough healthy fats to sustain their body and hormones.
• Why an ND is more specialized as a doctor than an MD is.
• More about NDs and why it’s so important to see an ND vs. an MD.
Health AH-HA Moment:
When the terrain of your body is out of balance your body presents symptoms. When you balance the terrain of your body, those symptoms go away.
Your Challenge:
Increase The Healthy Fats In Your Diet By Eating More:
Organic nuts and seeds
Organic Avocado
Organic Eggs
Organic Grass-fed butter or Ghee (I Totally Recommend Trying This Out. It’s The Worlds Most Amazing Ghee http://amzn.to/1UVCKkO)
And Eat Much Less (or none at all):
Grains
Processed foods (packaged foods)
Sugar
Any form of sweetener
For Bonus Points:
Eat 5 – 6 cups of leafy green organic veggies a day!
Check your local Costco for affordable fresh organic veggies.
Resource:
http://www.livelifemedicine.com
Ashley’s guest today is Roberta Fernandez, a certified hypnotist. She uses hypnotherapy and NLP to help her clients overcome issues such as chronic pain, surgery recovery, smoking cessation and reducing hunger during dieting.
Roberta knew she wanted to help others with hypnosis after she was able to eliminate her arthritis pain completely, and again when she was able to recover from a double knee replacement surgery, using only self-hypnosis to manage the pain.
She calculated that with the help of self-hypnosis as her way of pain elimination she was able to avoid taking over 180 capsules of oxycodone and prevent pain medication addiction and side-effects!
“There are NO side-effects with hypnosis!” Roberta shares.
Here’s What You’ll Discover:
• A hypnotist helps you find your own answers and looks to empower you.
• Hypnosis or trance is a natural state of mind.
• Self-hypnosis is the tool you can use to enforce positive behaviors and results like weight loss and pain management.
• Hypnosis focuses on the solution to your problems and not your problems.
Health AH-HA Moment:
Your unconscious mind does not understand a negative. If you say “I don’t want to eat cheesecake” your unconscious mind hears “I WANT to eat cheesecake”!
Your Challenge:
Five times a day, take a moment to do this deep breathing technique and use it to reinforce new, positive thoughts.
Take a deep belly breath.
Hold it in for two seconds.
Think your positive thought to yourself
Count backwards from 5 to 1 as you exhale, going from loud to soft, in your mind or aloud.
Repeat four more times. Each time focusing on your positive thought.
For pain management consider the thought “Total Comfort”
For hunger cessation consider “Full and satisfied”
And to relax, you can simply think “totally relaxed”
Resource:
www.FAREHypnosis.com
Ashley’s guest today is Patti Davis, a licensed mental health counselor. She uses adventure therapy, cognitive behavioral therapy, dialectical family systems, Gestalt and play therapy with people of all ages to help them overcome issues such as grief, low self-esteem, stress, anxiety, depression and more. Patti is an expert in emotional health and the mind-body connection. Her path to her current calling took years but she is grateful for the experiences she had before going to graduate school in counseling, because in her maturity and insight she is able to witness what people are going through with compassion.
Among older people therapy is still seen as shameful and a last resort, but to the younger generation, seeing a counselor is becoming more and more acceptable. Patti likes to see therapy as preventive, a mental and emotional exercise to keep the mind and emotions healthy, just as physical exercise keeps the body healthy. Everyone goes to the dentist, everyone goes to the optometrist, and everyone could benefit from going to a mental health counselor. When depression is lifted we become more active and social.
Ashley and Patti Davis discuss therapy for families and children, including DBT, Dialectical Behavior Therapy, recognized as the gold standard psychological treatment for certain populations.
Here’s What You’ll Discover:
Health AH-HA Moment:
Your body will speak when your mind cannot.
Your Challenge:
Picture yourself on your balcony. You’re watching your life in front of you. Take the personalization out of it and see what you notice. Are you in alignment with your values? Why is that feeling showing up? Ask yourself these questions:
What is the threat? What am I scared of?
What is missing? What am I not seeing or saying?
Resource:
206-321-5003
Look Patti Davis up under Psychology Today
Learn True Health is honored to present Jennifer Saltzman, popular Pilates instructor, for a second time. In this Episode Ashley and Jennifer discuss the importance of spiritual health. Think about community and realize we have so much to give. Rise to the occasion. Give to others, receive gratefully from others, and think about something other than “me.” We are all one.
The book Commitment to Love by Maureen Moss had a very positive effect on Jennifer’s life. It is about the spirit, about perspective, laughter, challenges and trials. When Jennifer was in her 20’s and had just finished her Pilates training, she became very ill. She had pain in her gut, couldn’t walk, was bedridden and on welfare. She was in a spiritual vacuum. Listen to her agonizing description of her life at that time and be prepared for the uplifting moment that changed her life forever.
Prayer defines Jennifer’s life. When she was in great pain she prayed “God, please do not let any of this suffering be in vain. Let me be used to bring health and well-being to others.”
She says this prayer has been answered on many levels, and she is grateful now that Learn True Health with its listener base is helping her share her experience and spirituality with a broad and receptive audience.
Here’s What You’ll Discover:
There are forces of good that lead us to what we need
The Japanese are so healthy because they are involved with and depend upon their community
Mental health has to be affected by other parts of our health: emotional, spiritual and physical.
We have so much to share and to give
Health AH-HA Moment:
Whoever created us knows us
Your Challenge:
For the next 7 days drink one half your body weight (convert pounds to ounces) in water per day, e.g. if you weigh 150 lbs, drink 75 ounces of water per day. For an extra super healthy boost add Dr. Wallach’s plant derived minerals. Contact jennifer@takeyoursupplements.com if you would like to learn more about plant derived minerals.
Resource:
To chat with Jen about the supplements she takes:
jennifer@takeyoursupplements.com
BOOK:
Commitment to Love by Maureen Moss
Ashley’s guest today is Jennifer Saltzman who has been a Pilates instructor in the Seattle area for 21 years. She graduated from the University of California at Santa Cruz with a degree in modern dance in 1991.
After moving to Seattle she completed her certification as a Pilates instructor in 1995. She ran her own Pilates studio for seven years and then was hired by the prestigious Bellevue Club, where she has been instructing individuals and groups for the past 14 years.
Jennifer describes Pilates as a whole body workout, a series of exercises that can be tailored to the individual for maximum strength, flexibility and balance. It is a most efficient way of working the body’s core, a complex series of muscles extending beyond the abs.
She emphasizes the importance of maintaining mental, emotional, spiritual and physical health, as well the significance of having a sense of community in life.
You will be fascinated by Jennifer’s personal journey from illness and fatigue to complete health through Pilates, diet and Dr. Wallach’s supplement recommendations.
Ashley asks her what 3 items she would take with her if she had to live on a desert island. You’ll love her answer!
Here’s What You’ll Discover:
Pilates is a potentially challenging whole body workout
Optimal body movement is not intuitive; it has to be taught.
Discipline is the road to mastership.
Health AH-HA Moment:
Make your thoughts obey you rather than choosing to obey your thoughts.
Your Challenge:
Always ask yourself: What’s good about this? Look for the positive in life’s challenges.
Resource:
To contact Jen to purchase the supplements she recommends:
jennifer@takeyoursupplements.com
Book: Eat Right for Your Blood Type by Peter J. D’Adamo
Get on our email list to stay tuned for a video of Jennifer Saltzman demonstrating Pilates training. Visit http://go.learntruehealth.com
Peggy Protz returns to Learn True Health to talk more about the Feldenkrais method with Ashley James. Peggy describes a patient in her 50’s with a frozen shoulder, where her shoulder movements are difficult and painful. When doctors worked with her arm and shoulder, the pain was just too much.
Peggy worked with her back rather than her arm and in less than a year her arm became more integrated with her body and she had less pain and a better range of motion.
Peggy also treats clients with hip and knee replacements. There’s a lot that can be done to integrate the new joint into the body so that the other hip or knee doesn’t break down.
Peggy has always loved dancing and is creative with making movements. This enables her to design body meditation for individuals, making it easy for them to remember their routine, giving them the tools to solve the pain problem when it arises.
She describes her Feldenkrais classes and how they differ from her private sessions. Her advice to those with joint pain is to stay in the present moment rather than to think about the cause of their pain.
Finally, she wishes her clients would be interested in feeling free in their body, that they make life be more of a dance. Flexibility can make you flexible in life.
Here’s What You’ll Discover:
There’s a lot you can do to postpone a hip or knee replacement
A Feldenkrais class is quite different from a yoga or pilates class.
It’s important to stay in the present moment rather than to worry about how your pain developed.
Health AH-HA Moment:
It’s time to try meditation and experience inner peace.
Your Challenge:
Close your eyes and put your full attention on three whole breaths and the small states of quiet between each breath.
Resource:
Book: Feldenkrais: the Busy Person’s Guide to Easier Movement
By Frank Wildman
Ashley James interviews Peggy Protz, today’s guest on Learn True Health. Peggy is an expert in movement and how the quality of your movement directly affects your quality of life. She has been a professional dancer, a pilates instructor, and, since 2002, a Feldenkrais practitioner. Feldenkrais aims to reduce pain or limitations in movement.
Feldenkrais is for those who have not had success with traditional physical therapy. Feldenkrais is designed to break up habitual patterns and introduce new ways of functioning so that you’re not tied to your habits. Interestingly it looks at the whole system—the area that hurts may have its source from another part of the body. Feldenkrais helps the body reprogram itself.
Feldenkrais is also very effective with neurological challenges, such as Multiple sclerosis (MS) and recovering from strokes, anything that affects the way you move and the way your brain and muscles are connected to each other
Peggy points out that Feldenkrais is not a conditioning approach, like yoga or pilates. She trains athletes not to be stronger but to learn to use their bodies more efficiently, to correct habitual movement patterns. Each body is unique with unique patterns. When you rebalance your body, you feel a sense of lightness, you see more options around you and life seems easier.
Here’s What You’ll Discover:
If you’re bent over because you’re at a computer all day, the Feldenkrais technique will reset your posture so your body learns to sit correctly.
The Feldenkrais technique was designed by Moshe Feldenkrais (1904 – 1984), a physicist and engineer, with a black belt in Judo.
If you have “cell phone neck,” you’re not alone.
Feldenkrais will teach you how to use your body more efficiently.
Health AH-HA Moment:
We’re walking around stuck in our habits. It’s time to learn new ways for our body to function.
Your Challenge:
List the long and short term skeletal pain that you have had, for instance back, neck or shoulder pain. Consider having a Feldenkrais treatment to experience relief. One session will make a difference.
Resource:
In this episode Dr. Megan Saunders returns to do some myth-busting. If you’re wondering just exactly what is going on with the ever-present cholesterol debate, tune in and find out the medical facts regarding cholesterol that you may not have heard before. She also talks about prescription pain medications, their side effects, and the herbal alternatives that you might consider.
As a naturopath, Dr. Megan spends considerable time with each patient, learning about their diet and exercise habits, emotional state and family history. With this information she can target the underlying factors that are causing the symptoms and give her patients the appropriate treatment. Compare this with a doctor who spends 10 minutes with you before prescribing a drug. She likes to work with other health care providers, benefiting from their individual expertise, all in order to give her patients the best, most comprehensive care.
Dr. Megan talks about the contents of her family’s natural first aid kit, a reason in itself to listen to this episode! You will learn about natural treatments for digestive complaints, colds, skin wounds, infections and much more. And lastly, what would she take from a supplement store to aid her on a desert island? A strong anti-microbial agent, a multivitamin, Berberine, and (for a chuckle) a lifetime supply of raw cacao.
Here’s What You’ll Discover:
Health AH-HA Moment:
If you don’t like your current doctor, find another doctor. You decide—you’re in charge.
Your Challenge:
List the prescription drugs you are taking, or have taken, and discover the safe, natural alternatives that could possibly replace them.
Resource:
In this Learn True Health Episode you will meet Dr. Brooke Weitz, a dedicated naturopathic physician who practices primary care medicine with a focus on pain management, gastrointestinal health, endocrine conditions and preventive care.
She has always been interested in physical medicine and has spent the past 6 years in the physical medicine department at Bastyr University, teaching students how to feel comfortable touching the patients in a therapeutic way.
Also an athlete in competitive sports, Dr. Brooke understands how the body works and how pain can affect every aspect of life.
You will also learn the importance of journaling, keeping track of everything you eat and why you ate it. Are you eating something for a reason other than for its nutritive value?
Dr. Brooke walks us through a day of her personal vegan diet which includes lots of clean water, protein sources and antioxidant-packed vegetables.
It is important that all the foods we eat be organic. When asked what the three items from a supplements store she would take with her to a desert island, her reply was trace minerals, electrolytes and vitamins.
There is so much to learn about diet and health in this Learn True Health episode. Follow Dr. Brooke’s advice and feel the phenomenal, positive changes in your health.
Here’s What You’ll Discover:
Journaling is key to finding out why your body is distressed
If you are a vegan or vegetarian, your intake of protein is top priority in maintaining good health.
If you want to focus on one part of your life, it should be the food you eat.
Health AH-HA Moment:
You are only as healthy as the environment in which you live.
Your Challenge:
Keep a journal of the food you eat and why you are eating it: hungry, stressed, craving, bored, celebrating, feeling entitled, excited?
Avoid sugar entirely for one week, keeping a daily journal of how you feel.
Resource:
Learn True Health video on the Food Elimination Diet: http://learntruehealth.com
In this episode Learn True Health is honored to feature Dr. Molly Niedermeyer, Naturopath and Midwife. She has practiced in the Seattle area for 31 years.
She served as Dean of Naturopathic Medicine and Chair of the Midwifery Department at Bastyr University. She continues to teach as a guest instructor at Bastyr and gives lectures and writes articles as well.
Dr. Molly is dedicated to teaching her patients how to take better care of themselves and has developed a Five Point Health Plan.
In order of importance, these points are:
1. The Need for Water
2. Good and Healthy Diet
3. Sleep
4. Exercise
5. Supplement Regime
Water is number one for a reason. When you have finished listening to this podcast you will understand just how important adequate water intake is to the support and health of your body. Diet, sleep, exercise and supplements can’t fully benefit the body if it isn’t fully hydrated.
Here’s What You’ll Discover:
What prevents you from being in optimal health?
If you don’t sweat during vigorous exercise, you’re already dehydrated.
90% of your body is water. A 5% reduction in hydration results in a 25% reduction in energy.
There is a Five Point Health Plan that you can follow to achieve optimal health.
Health AH-HA Moment:
Your body will make the wisest decision it can in every moment. It will give louder and louder messages till you pay attention.
Your Challenge:
Give yourself a health/energy grade from 1 – 10
Drink 1/3 of your body weight in ounces of water every day. If you weigh 150 lbs, drink 50 ounces of water. Add another 8 ozs for every cup of coffee, glass of wine, juice, soda, etc. Follow this routine for 2 weeks, and then give yourself a new grade as to how you feel. Dr. Molly predicts a marked improvement!
Resource:
Dr. Megan Saunders returns to Learn True Health to discuss a very important part of our health: Sleep. “Sleep is not a luxury, it is a requirement.” The four foundations of health are good nutrition, a healthy emotional state (feeling fulfilled), exercising the body, and getting good sleep.
Sometimes stress gets the better of you and keeps you awake. Dr. Megan says you need to process the stress of anger or depression in a way that’s appropriate.
It doesn’t mean that you shouldn’t get angry about something, but if it’s an emotion that you are unable to process and it’s keeping you up at night, then that should be addressed.
It’s understandable that parents who also have careers, for instance, stay up late because they want personal time to themselves to watch TV or read a book. But if we do that consistently we are stealing sleep time from ourselves.
Dr. Megan describes the processes performed by the body while we’re asleep, all of which are crucial to our health when we are awake. People who have difficulty falling asleep have different health issues than those who fall asleep easily but wake after a few hours and can’t fall asleep again.
After listening to this podcast you will undoubtedly want to learn more about how you can obtain a restful sleep, night after night.
At learntruehealth.com you will find videos on sleep and a new film featuring a yogi demonstrating meditation and breathing techniques that will enhance your night’s rest.
Here’s What You’ll Discover:
Health AH-HA Moment:
The body creates symptoms because it’s the only language the body can speak.
Your Challenge:
Follow Dr. Megan’s instructions on how to improve your sleep: clean up your diet, practice her breathing exercises, give up screen time beginning one hour before bedtime, darken your bedroom completely, and remove all allergens from the room. Learn about the herbs and tinctures that promote sleep. Heard of Ashwagandha?
Resource:
This Learn True Health episode features Dr. Heidi Semanie, who, after the following experience, obtained her Doctorate in Naturopathic Medicine from Bastyr University. She also has a B.S. in Biological Science with minor degrees in English and Anthropology.
No level of education, no number of degrees could have prepared her for her extremely challenging three months as a paramedic in the horrific aftermath of Hurricane Katrina. She describes the magnitude of work, of need, of the devastation she saw. It was like a war zone with looting and police escorts. Imagine seeing a bathtub in a tree, houses piled on top of each other, dead bodies that you must remove from the raging river.
Before this experience Dr. Semanie had wanted to become a trauma surgeon, but having seen what she saw, having been so intimately involved, “I just thought that I didn’t want to be the person somebody saw once a year to check in. I wanted to be somebody who could be on the ground, helping, hands-on.”
Dr. Semanie describes her student years at Bastyr University. She made some life-changing discoveries that will encourage Learn True Health listeners to reach for the stars in their quest for excellence.
Here’s What You’ll Discover:
How to make your experiences become a positive predictor of your future calling.
How to listen for the whisper so you don’t get hit by the cosmic 2 by 4!
What it’s like to witness the aftermath of a natural disaster and how to survive the experience in a positive way.
How to listen to the Universe so that life sets you up to succeed.
Health AH-HA Moment:
The Four Agreements are: 1. Sleep 2. Water 3. Food 4. Emotional Connection with Loved Ones.
Your Challenge:
You need to be healthy yourself before you can help anyone else.
Always listen to your intuition.
After hearing Dr. Semanie’s choices, decide what 3 items from a supplements store you would want to have on a tropical desert island.
Spend the next week being honest with yourself. Discover what stories you tell yourself that keep you from your intended goals, e.g. “I’ll just have this one chocolate because I need the sugar.”
Resource:
In this episode of the Learn True Health podcast Dr. Megan Saunders joins us to discuss holistic thinking and how it can affect us as individuals and as businesses. Dr. Megan has a unique perspective as a physician because before she went to medical school she specialized in international business and entrepreneurship.
Before she became a physician, Megan, as a business student, saw the long-term consequences that would harm businesses if they didn’t think holistically in the short term. Businesses that would penny pinch around their choices in materials and healthcare for their employees, for example, would see fewer repeat customers and higher employee turnaround.
Likewise, businesses that would invest in the healthcare and wellbeing of their employees, quality building materials, and the environment, saw long term growth and sustainability with less employee turnaround.
“…That has been my experience as a physician, looking at the long-term consequences of our actions. Having all of your actions being in alignment with the long-term goals of health. And so what is health? Physically, we need to be putting clean food, clean water, clean air into our bodies. We don't want any sort of toxic exposures…”
Dr. Megan goes on to highlight what else we can do as individuals to stay on the path to long-term sustainable health and she brings up some fascinating points!
Here’s What You’ll Discover:
Corner-cutting in the short term causes long term health issues. Making small, manageable changes now will make a big difference down the road!
Look at where you are cutting corners to save time or money around your health. Cutting corners in the short term leads to downfalls in the long run.
An example of cutting a corner around our health because of time constraints is going out for fast food instead of preparing home cooked organic meals.
A solution would be to make a plan that helps you avoid cutting those corners, such as spending Sunday evening cooking your organic meals for the week.
For those whose corner-cutting is due to their budget, try researching where you can find affordable organic produce, such as Costco or Grocery Outlet.
In the long run, making these simple changes will decrease the toxic load on your body, which leads to disease and has been linked to obesity, cancer and hormone issues.
http://go.learntruehealth.com
Hello, True Health Seekers and welcome to Episode Zero of The Learn True Health Podcast!
I am honored to have you listening to our show.
Episode 0 is my opportunity to introduce myself, tell you a little bit about the show, and set the stage for what you can expect in upcoming episodes of Learn True Health.
If you don’t know me, I’m a huge supporter and believer in holistic health. I have spent many years in what some call the “alternative” health arena.
At age 6 I saw my first Naturopathic Doctor and through my whole youth, my family and I were gluten and dairy free, long before it was cool, or easy.
I grew up on gross tasting supplements and herbal concoctions, eating fruit instead of fruit loops and carob instead of chocolate.
In our household, we drank filtered water, not soda pop. And if a cold was going around we never caught it. I was so healthy following my naturopath's advice as a child, but I took that for granted because I didn’t know any better.
While my friends ate Nutella sandwiches on white Wonder Bread for lunch, I had broiled chicken breast and cold Brussels sprouts in my lunch box.
As a teenager, I threw caution to the wind and upgraded my healthy home-cooked packed lunches for cookies and fries from the school's cafeteria. I stopped taking supplements and ate what all of my friends were eating. It didn’t take long for my health to deteriorate!
It was in my 20s that I realized I needed to turn back to the ways of natural medicine, but I had so many health issues from 10 years of eating wrong and not taking supplements, that I didn’t know where to start.
The internet was still in its infancy and it seemed like every diet and health book contradicted one another. The more doctors I spoke to the more confused I became. I had so many unanswered health questions and so little energy left to find the answers.
The AHA moments came when I met with Naturopathic doctors. By following their advice, I began to make huge strides towards health. I learned that Naturopathic doctors are trained to teach their patients how to achieve health. They want to teach you, so you can learn true health!
I have now been working with Naturopaths, and holistic health practitioners for the last 5 years. I learned and implemented their teachings. As a result, I regained my energy, dialed in my diet for maximum nutrition, boosted my immune system and balanced my blood sugar.
Health is a journey, not a destination. There are milestones to reach but we are never done learning and striving for true health.
This journey has inspired me to launch the Learn True Health Podcast so other True Health Seekers like you can gain the answers you have been looking for.
This podcast will connect you with experts, Naturopathic Doctors, and holistic health practitioners, who will give you clarity and help you navigate the muddy waters of all the health myths out there!
There are SO many health myths out there.
In my early 20s, I spent a whole year eating lots of whole wheat bread and drinking skim milk because I followed the mainstream health myths! Those myths led me deeper into illness and confused me even more about what I was supposed to do.
If you have ever become sicker from following a doctor’s advice or a so-called health book, then you are not alone. If you have gained weight on a diet instead of losing it, then you are not alone. If at times you have felt hopeless or blamed yourself, felt guilty or ashamed about the state of your health or your body, you are NOT alone. This podcast is here to support you. To bring you answers. To empower you to true health.
Although I have been a student of holistic health I have also been on the professional end of the table. As a massage therapist and physical therapist assistant in my 20s, I helped those with injuries recover their health. As a trained master practitioner and trainer of NLP, Time Line Therapy, Hypnosis, and Coaching I have helped people achieve their life's goals. As a Reiki master, I have taught healers how to incorporate energy work into their practice.
And now as a podcast host, I am honored and delighted to bring you meaningful interviews and conversations with holistic health experts who want to teach you how to achieve your health goals!
It’s important to me that this show will bring you real and concrete actionable keys to health, concepts that you can immediately implement into your lives to start making a real difference.
With each episode, I will extract what advice these doctors give to their patients for achieving optimal health.
I will uncover how those striving for true health, like you and me, can translate their years of clinical experience into actionable steps we can take to improve our health.
In each episode, my guests will share their results based health knowledge and powerful keys to removing the barriers to reaching your health goals.
To help you implement the health keys you will receive from each episode, we will have detailed show notes on our website, learntruehealth.com.
I encourage you to subscribe to us on iTunes, for Apple users, or the Stitcher app for Android, and also to get on our email list so you will be notified when each episode is available.
Our emails will contain the link directly to our show notes so you will have easy access to them.
Some of our health experts will bring up great tools or resources like books or websites they recommend. Links to those resources will be in the show notes of each episode, so that’s another great reason to be on our email list.
To get on our email list visit learntruehealth.com and sign up for our free cookbook download OR for our 7-day FREE video course where you will be given videos from amazing Naturopathic doctors.
I am so thrilled to bring you the experts we have lined up in the coming weeks! We have Naturopathic doctors who have been practicing, some for over 31 years! Several of the doctors we are interviewing are both practicing physicians AND professors at top naturopathic medical schools!
We also have interviews lined up with holistic health practitioners who specialize in achieving emotional well-being, de-stressing even if you live a super busy life, releasing physical pain and achieving optimal health at any age.
So, whether you are a health nut passionate about holistic medicine, or someone working hard to get your health back, learn true health is the podcast for you.
Thank you so much for listening and I look forward to bringing you the next episode!