Top Cancer Fighting Nutrients and Foods

BEETS

Beet roots are a rich source of nitrates, which help to improve blood flow, lower blood pressure, and promote heart health.

• In addition to cardiovascular benefits betazyne, a flavonoid in beets, has tumor-inhibiting effects. And betaine, a second flavonoid can potentially reduce levels of pro-inflammatory homocysteine, helping to tamp down the systemic inflammation that can trigger cancer. Betaine also helps to discourage the onset of fatty liver disease, thereby helping to promote the health of the liver - which is a first line of defense against cancer.

• Beets increase oxygen intake within the cells and help to preserve vitamin C levels, an important anti-cancer nutrient.

• Enjoy roasted beets as a side dish, front and center in a beet salad, mix them into a latke or add them raw to a smoothie (my preferred method). Beets can be messy as hell to prepare but many grocery stores have them available marinated and cooked– no more purple hands!

BROCCOLI

A high dietary intake of cruciferous vegetables - such as broccoli, cauliflower and Brussels sprouts - is associated with a lower risk of cancer. Scientists believe the “secret” cancer-fighting substance found inside cruciferous vegetables is sulforaphane.

• A 2020 review of clinical studies indicates that cruciferous vegetables rich in sulforaphane may reduce the risk of breast cancer.

• Cruciferous vegetables do “double duty” against cancer by providing healthy amounts of dietary fiber, which has been shown in multiple studies to significantly reduce the risk of colon cancer.

• Best food sources of cruciferous vegetables in addition to broccoli include Brussels sprouts, cabbage, cauliflower, radishes, turnips, kale, arugula, watercress and don’t forget broccoli sprouts which can be 50x more powerful than the stalks. Add the sprouts to salads sandwiches and smoothies. Try this easy recipe for broccolini.

CELERY

This under-appreciated food is packed with antioxidants such as caffeic acid, ferulic acid and quercetin. Celery also contains apigenin, which has been found to inhibit the initiation, progression and metastasis of tumors.

• In a review published in 2016 in Journal of Cancer Protection, the authors credited celery with suppressing the progression of prostate cancer, reducing levels of proinflammatory molecules that can trigger cancer, decreasing blood vessel growth to tumors and promoting apoptosis. The team concluded that apigenin from celery is beneficial in both the prevention and treatment of many types of cancer.

• Add celery to salads, serve it with dips or hummus, have as a snack with organic peanut butter (with no added ingredients, just the peanuts) or add to your morning smoothie. And one of the most perfect dishes for celery is a classic beef stew.

CITRUS FRUITS

Research reveals that citrus fruits such as oranges and grapefruits contain an arsenal of cancer-preventive compounds. In addition to dietary fiber and vitamin C, citrus foods deliver potent antioxidants such as lycopene, lutein and hesperidin - all of which can neutralize harmful free radicals. Citrus fruit intake is associated with a reduced risk of multiple cancer types, including cancers of the digestive and respiratory tracts.

• In a meta-analysis of studies published in Medicine, researchers found that a diet high in citrus fruits could reduce the odds of developing esophageal cancer by 37%, when compared with participants eating the lowest amounts.

• Cancer-preventive citrus fruits include tangerines, clementines, mandarin and navel oranges, lemons, limes, and grapefruits. Note, grapefruit can interact with certain prescription medications, so ask your doctor about introducing grapefruit to your diet if you are taking any medication.

• Even more potent compounds are contained in the peel. Scientists have recently focused attention on D-limonene in citrus peels as an immune system boosting antioxidant that may help prevent and treat cancer. Lemons and lemon peels also contain pectin, a fiber which has been shown to impede the spread of breast, prostate, and skin cancer. Next time a recipe calls for lemon, consider incorporating the grated peels. This is a super delicious breakfast dish that uses lemon zest -lemon-blueberry-dutch-baby.

GINGER

An awesome cooking spice and a trusted herbal remedy for nausea, headaches and joint pain, ginger has also been shown to interfere with the growth of cancer cells. Ginger has antioxidant and anti-inflammatory effects and may even activate the molecular mechanisms that cause cancer cells to extinguish themselves.

• In one study, ginger inhibited the growth of breast cancer cells while leaving normal cells unharmed, a process known as selective cytotoxicity. A University of Minnesota animal study showed that gingerols, a group of compounds found in ginger, resulted in 75% fewer tumors and smaller tumor sizes.

• Add fresh or powdered ginger root to recipes (It’s especially good on stir fry), mince fresh ginger to use in a salad dressing, add to miso soup, steep it into a tea, use it in a berry lemonade or add a chunk to your morning smoothie.

MEDICINAL MUSHROOMS

All medicinal mushrooms have powerful healing effects. Cordyceps sinensis in particular can help reduce risk of cancer cell growth by improving immune system cell function.

• One of the most regarded cancer centers, Memorial Sloan-Kettering reports that cordyceps has antitumor effects.

• A 2018 study in Journal of Ethnopharmacology showed that cordyceps inhibited the spread of breast cancer cells.

• Cordyceps has an impressive nutritional profile - rich in amino acids, B-complex vitamins, and oleic acid (the healthy monounsaturated fat found in olive oil).(15) Cordyceps is available as a supplement and nutraceutical. The Stamets line has several great combination mushroom supplements. In my house it’s one of the go-to supplements when we feel something coming on.

ONIONS AND GARLIC

The dynamic duo, onions and garlic are packed with cancer-fighting constituents. Onions contain over two dozen antioxidants and flavonoids, including fisetin and quercetin. The most significant of these, however, could be a sulfur-containing compound known as onionin A, which has been shown to decrease tumor development and slow the spread of ovarian and lung cancer in cell studies. Garlic contains a potent antioxidant compound known as allicin.

• According to a 2019 Chinese study published in Asia-Pacific Journal of Clinical Oncology, consumption of allium vegetables like onion and garlic is linked to a 79% lower risk of colon cancer.

• The more pungent the onion, the more flavonoids it contains. Yellow onions are more chemoprotective than the paler Vidalia, for example. Red onions are believed to be the most beneficial of all. Red onions are a great add to any salad, to stir fry, many soups and dishes including this chicken and chickpeas recipe.

PARSLEY

Parsley may just be the most underrated herb of all time, some people truly believe it’s only a restaurant garnish. In addition to its antioxidants such as lutein, vitamin C and vitamin A, parsley is a rich source of apigenin - which is currently being studied for its potential against breast cancer.

• Researchers at University of Missouri found that apigenin worked in three different ways to inhibit breast cancer cells: by inducing cell death, inhibiting proliferation, and reducing expression of a gene associated with cancer cell growth.

• As little as a tablespoon of chopped fresh parsley contains enough apigenin for anti-cancer benefits. Chop and sprinkle on vegetables, soups, and add to smoothies. Parsley is inexpensive and easy to grow – it should have a place of honor in every garden or balcony pot.

POMEGRANATES

We are starting to learn a lot about the anti-cancer effects of pomegranate peels, seeds and juice (100% pure, unsweetened). Pomegranates and their juice are rich in ellagitannins, a bioactive with antioxidant, anti-inflammatory, and anticancer activity. Ellagitannins have been shown to encourage the growth of a bacteria called Akkermansia, which boosts gut microbiome health and may even help promote a better response to cancer immunotherapy.

• In a 2021 study published in PLOS One, researchers shared that an extract made from pomegranate peels had “robust” effects in killing cancer.

• A study published in Cancer Biology and Therapy showed that luteolin and ellagic acid from pomegranates interfered with the spread of ovarian cancer by inhibiting cancer-promoting MMPs.

• Add pomegranate seeds to oatmeal, salad, and smoothies or try this refreshing hibiscus pomegranate tea which is also great for heart health.

TOMATOES (and other foods with LYCOPENE)

Lycopene is the carotenoid responsible for the red pigment of tomatoes, watermelon and grapefruit and has been shown to prevent the spread of tumors.

• A recent review of studies published in Journal of Biological Regulators and Homeostatic Agents credits lycopene with interfering with the proliferation of cancer cells and slowing the progression of the disease, thereby helping to prevent malignant tumors from spreading to other sites in the body.

• Lycopene has been shown to decrease levels of cancer-promoting matrix metalloproteinases, or MMPs. These harmful enzymes break down the protective matrix between cells, making them more susceptible to invasion by cancer cells. Promising studies on lycopene continue to accumulate, with animal research published in the American Journal of Cancer Research showing that lycopene reduced ovarian cancer growth.

• A recent review published in Antioxidants revealing that higher dietary intake of lycopene could protect against prostate cancer.

• Boost your lycopene intake with guavas, tomatoes, watermelon, papaya, red grapefruit and red peppers. Organic always preferable. Try these delicious recipes Asparagus and Tomatoes over Angel Hair, Tomato Feta Pasta Salad, and Beefless Stew.

TURMERIC

Turmeric contains a flavonoid called curcumin which is known for its antioxidant, antimicrobial and anti-inflammatory effects. Curcumin is involved with Phase I enzymes that are responsible for detoxifying and neutralizing carcinogens in the body.

• The American Cancer Society credits curcumin with the ability to slow the growth of - and even kill - cancer cells in the lab. In addition, animal studies have shown it can shrink tumors.

• In a review published in Molecular Cancer, the authors concluded that curcumin interferes with molecular pathways involved in cancer spread.

• Many scientists believe that the low incidence of colon cancer in India stems from the popularity of turmeric in recipes. Liberally sprinkle this spice into sauces, salads and soups! Note that black pepper and fat make it easier for our body to absorb curcumin. I often add a slice of turmeric to my morning smoothie (with a few nuts for the fat).

WALNUTS

The American Institute for Cancer Research reports that a diet that includes walnuts can help cut cancer risk. Walnuts have a rare trio of potent antioxidants: tellimagrandin, juglone, and morin. These compounds reduce oxidative stress and inflammation that can trigger cancer, and studies have shown that they can suppress levels of IGF-1, which researchers say plays a key role in breast cancer. In one animal study, scientists found that the equivalent of two small handfuls of walnuts a day of walnuts cut risk of breast cancer by 50%.

• A study published in the International Journal of Oncology reported that morin has strong anticancer activity against human colon cancer cells.

• Be careful with your daily quantity as nuts are high in calories. Add a handful to oatmeal, enjoy as a snack with an apple or try these delicious recipes: Roasted Acorn Squash, Maple Walnut Sweet Potatoes, Raw Carrot Cake.

COQ10

Coenzyme Q10 (also known as ubiquinone) helps to protect against disease and strengthen the immune system by boosting levels of infection fighting T-4 cells. It is currently being investigated as a potential integrative therapy for cancer patients.

• In a University of Miami study presented at a meeting of the American Association for Cancer Research, researchers reported that CoQ10 promoted apoptosis, or pre-programmed cell suicide, in cancer cells. CoQ10 achieved this by modulating the protein that causes resistance to cell death in the first place. According to lead investigator Dr. S.L. Hsia, “This is the first time in history we have been able to selectively teach a cancer cell to kill itself with CoQ10…without harming healthy cells.” The team found that adding CoQ10 to prostate cancer cells inhibited growth by 70% within 48 hours, while in animal studies topical application of CoQ10 reduced tumor mass by 55%.

• Eating wild caught cold-water fatty fish (salmon) is a good food source of CoQ10. Good vegan options include organic, raw peanuts and whole grains. It is also available as a supplement (take with a meal that includes healthy fats for better absorption). However, get the okay from your doctor before supplementing with CoQ10. SUPER IMPORTANT – Statins deplete CoQ10. If you or someone you love is taking statins, please talk to your doctor about supplementation!

MAGNESIUM

Magnesium deficiency is widespread in the United States (we used to get plenty from fruits and vegetables but due to over farming our soils are largely deplete of this important mineral). This is alarming because magnesium is needed for an astounding 300+ different metabolic processes, including the contraction of muscles, the transmission of nerve impulses and the synthesis of DNA.

• In a study published in the British Journal of Cancer, researchers examined the relationship between magnesium and pancreatic cancer. In the 66,000+ older adults in the study, if magnesium intakes dropped to less than 75% of the recommended dietary allowance (established by the Institutes of Medicine as 420 mg a day for men and 320 mg a day for women), the risk of pancreatic cancer soared by 76%! In fact, the odds of pancreatic cancer increased up to 25% for every 100-mg decrease in daily intake.

• You can boost your dietary intake of magnesium by eating healthy amounts of green leafy vegetables, legumes, and nuts. For example, spinach is the magnesium “high-ringer,” with a cup of cooked leaves providing 157 mg - over a third of the adult daily value!

• Other good sources of magnesium include Swiss chard (by far one of the easiest vegetables to grow and will produce with abundance from early spring to late fall), almonds, avocados, figs, dark chocolate, and pumpkin seeds. I always have pumpkin seeds on hand, to throw on a salad, add to soup, or as a snack when I’m on the road (save old spice jars for the perfect travel container for nuts and seeds).

N-ACETYL-CYSTEINE (NAC)

NAC is a supplemental form of cysteine, an amino acid found in high-protein foods. Cysteine is important because it (along with the amino acids glycine and glutamate) is a building block for glutathione, the body’s “master antioxidant” and most important detoxifying agent. In addition to boosting the immune system and promoting glutathione production, NAC may block the replication of cancer cells.

• A 2017 study published in the peer-reviewed Seminars in Oncology showed that NAC supplementation had “anti-proliferative” effects in subjects with newly diagnosed breast cancer. The team noted that NAC appeared to work by interfering with cancer cell metabolism and depleting cancer cells of nutrients.

• Good food sources of cysteine include poultry, eggs, yogurt, onions, chickpeas, sunflower seeds, and cruciferous veggies. It goes without saying but I have to (forgive me!) quality is key when it comes to eggs and meat.

• Three specific B vitamins - folate, vitamin B6 and vitamin B12 - are needed for efficient production of cysteine in the body. You can ramp up your folate and B6 levels with cold-water fatty fish, red potato, bell peppers, avocado, bananas and beans. If you are vegan or vegetarian you are likely not getting B12. Get tested and discuss proper supplementation dosages with your healthcare provider.

• NAC is available in supplementary form - consult with your healthcare provider.

QUERCETIN

Quercetin rich diets are associated with lower cancer risk. A flavonoid found in fruits and vegetables, Quercetin helps to protect plants against damage from extreme temperatures and infections. Although it is by no means a “silver bullet” against harm from tobacco use, studies suggest that quercetin is particularly beneficial for smokers.

• In a study published in Carcinogenesis, participants with quercetin-rich diets had a 51% lower overall risk of dying from lung cancer, with heavy smokers cutting their risk by 65%.

• In a Swedish study published in Annals of Oncology, high-quercetin diets caused a 43% reduction in deaths from stomach cancer. The protective effect was particularly strong for female smokers, who slashed their risk by an astonishing 80%. Of course, the single most important thing you can do to cut cancer risk is to stop smoking.

• Smokers and non-smokers alike can benefit from healthy amounts of quercetin, which is found in grapes, red onions, tomatoes, apples, blackberries, blueberries and citrus fruits. Quercetin is also available as a supplement - check with your healthcare provider.

SILYMARIN

Milk thistle may be best known for its ability to cleanse the liver and reduce the risk of illnesses. Recent studies support the ability of silymarin, a flavonoid found in milk thistle, to attack cancer while leaving normal cells unharmed and to suppress the invasiveness of various cancers by interfering with the production of MMPs.

• In a 2019 study published in Oncology Reports, researchers found that silymarin significantly decreased the survival and migration of cancer cells. The team discovered that silymarin worked by interfering with the MAP-Kinase pathway, a chain of proteins involved in the growth of cancer cells.

• Milk thistle extract is available in the form of tablets, capsules, and teas. Be sure to check with your healthcare provider before taking milk thistle.

VITAMIN B3

B3 enhances the body’s ability to produce a molecule known as ATP - which is needed to repair DNA and protect the skin from ultraviolet radiation.

• A year-long study published in the New England Journal of Medicine showed that nicotinamide, a form of vitamin B3 (which is also known as niacin), substantially decreased the chance of high-risk patients developing non-melanoma skin cancer. The supplemented group had 20% fewer diagnoses of basal cell carcinoma, along with a 30% reduced risk of squamous cell carcinoma. “This is the first clear evidence that we can reduce skin cancers using a simple vitamin, together with sensible sun protections,” the team announced.

• You can boost your intake of vitamin B3 by eating pasture raised poultry and grass-fed meat, as well as organic portobella mushrooms, avocados, and sunflower seeds.

VITAMIN D

Vitamin D, a vitamin-like hormone created in the skin in response to sunlight, plays an important role in immune system health, with deficiencies linked to higher risk of respiratory diseases. Now, there is evidence that the “sunshine vitamin” can protect against cancer as well. According to noted cancer researcher Dr. Cedric F. Garland, healthy levels of vitamin D have been associated with lower risk of cancers of the breast, lung and bladder.

• Research published in PLOS One showed that having vitamin D levels of 40 ng/mL or higher resulted in a 67% lower risk of cancer - compared with vitamin D levels of 20 ng/mL or less. Ironically, 20 ng/mL is the recommended baseline level advised by conventional medical doctors. But, as many integrative physicians have long asserted, it takes at least double that amount for cancer-protective benefits to occur – with even higher levels affording even greater benefit. Unfortunately, vitamin D deficiency is common in the United States, causing many to have insufficient protection against cancer.

• You can boost your vitamin D intake with oily fish, pasture raised eggs, mushrooms and non-GMO soy but it is difficult to get sufficient D from food. While prolonged sun overexposure can lead to skin cancer, getting appropriate amounts of sunlight is considered the best way to create vitamin D in the body 20 minutes of direct sun a few times a week).

• If you’re deficient in vitamin D, supplementation is often the only way to increase your levels of vitamin D – especially if you live in a northern climate. Get your D levels checked yearly and consult your healthcare provider for dosage guidance.

ZINC

Zinc, an essential mineral and is indispensable for proper immune system function. It also appears to play a vital role in protecting against cancer. Noted cancer researcher Zui Pan reports that many cancer patients suffer from zinc deficiencies.

• In a study published in the journal of the Federation of American Societies for Experimental Biology, a team of researchers led by Pan found that zinc may have potential against esophageal cancer, a particularly lethal form with an average five-year survival rate of only 20%. The scientists found that zinc targets esophageal cancer cells while leaving healthy cells unharmed.

• You can boost your zinc intake with oysters or grass-fed beef. Good plant-based sources of zinc include organic spinach, legumes and pumpkin seeds (which are also a great source of magnesium – win/win).

EATING ON THE GO?

Our always-on lifestyles juggling competing needs, demands, and deadlines has normalized eating on the go. Grabbing a quick bite on the run may satisfy your hunger, but it won’t provide the nourishment needed to thrive.

Each and every meal offers the opportunity to harness the considerable power of food. You’ve likely heard you are what you eat, and there is truth to this. What’s at the end of your fork has a profound impact on your physical and mental well-being, as well as your ability to navigate life’s stressors. To enhance your health, eat real food, and eat it slow.

A SIMPLE GUIDE TO EATING WELL

There are many schools of thought when it comes to diet, and the conflicting nutrition advice can be downright confusing. It’s really quite simple to shift your health in a positive direction: increase your intake of real food - vegetables, fruits, legumes, nuts, seeds, and mushrooms - and reduce your intake of processed food.

Life gets busy and often leaves us with minimal time to prepare meals. Ready packaged foods are easy and SO damn convenient. But the convenience comes with a price. When we process food, we essentially destroy it, we make it nonfood. These highly refined nonfoods offer little to no nutritional value, expose us to chemicals (added to extend the shelf life) and at the same time mess with our blood sugar, gut health, and hormones.

Cutting back on processed foods can be a challenge. In addition to the convenience factor, processed foods are deliberately engineered to excite your taste buds so you can’t stop eating them. To get started, focus on the worst offenders. Steer clear of any products that contain high fructose corn syrup, artificial sweeteners, vegetable oils (canola, corn, soybean, safflower) as well as foods with a long list of ingredients you can’t pronounce.

In addition, embrace spices, herbs, foods rich in fiber, and the colors of the rainbow.

• Eat the rainbow. A diet rich in vegetables and fruits is associated with a longer, healthier life span. In addition to the vitamins and minerals needed for our bodies to optimally function, plants are loaded with health benefitting phytonutrients (natural substances that help plants survive), that exhibit antioxidant, anti-inflammatory, and anticarcinogenic properties. Different phytonutrients show up as different colors in the plant so aim to eat a wide variety of colors throughout the week for full benefit.

• Boost your fiber. Fiber keeps your blood sugar in check and feeds the healthy bacteria in your gut. People who eat sufficient fiber experience lower rates of diabetes, heart disease, and cancer, yet most of us don’t eat nearly enough. High fiber foods include beans, lentils, avocado, peas, broccoli, acorn squash, oranges, sweet potatoes, chia, and flax seeds. You may need to build your fiber intake slowly over time to let your digestive system adjust.

• Spice it up. More than just flavor enhancers, herbs and spices are nutritional powerhouses with a wide variety of health benefits. It’s like having a pharmacy in your kitchen! Apply liberally to salads, soups, vegetables, sandwiches, and smoothies. Braggs 21 seasoning makes it easy.

A SIMPLE GUIDE TO DIGESTING WELL

Our culture encourages go-go-go /do-do-do which often creates an internal environment of mental and emotional distress. When we are in a stressed mode it is normal for our digestive juices to be reduced (by as much as 60%!) to support other body functions that promote survival (e.g., running for our lives – after all, we still are wired like our cave ancestors). There is a direct connection between stress (whether it be emotional, physical, or physiological) and chronic digestive issues.

A few calming breaths and a conscious effort to sit and relax prior to, during, and after eating facilitates digestion. Eating on the run, or at your desk in the 10 minutes carved from a full day of meetings, is a recipe for digestive distress.

How you eat is as consequential as what you eat. You are what you eat… but more importantly, you are what you digest and absorb. Eating slowly and mindfully helps you to onboard far more nutrients.

• Sit Down and Slow Down. Most of us chew only a few times before swallowing a bite of food. The longer you chew your food the more it reduces the work of your stomach which inevitably results in better nutrient absorption.

• Stop eating two hours before bed. Eating too close to bedtime makes it harder to sleep well. If you have a sleep tracker do your own test - have late dinner for two nights, then early dinner for two nights and you’ll notice a significant difference in the quality of your sleep.

• Space dinner and breakfast twelve hours apart. If you eat dinner at 7pm, wait until 7am to eat breakfast. This break makes room for your body to heal and repair.

A focus on how you eat is an easy way to invest in your physical, mental, and emotional well-being with a fast and significant return on your investment. Over time harm or health accumulates from what and how we eat. Shifting to a real food diet may mean big change and too much change at once can be overwhelming. Take steps in the direction of real food and make small changes you can sustain.

Aim for better, not perfect.

by MJ O’Leary, Certified Integrative Health Coach

photo credit: Carson Forman

The Science of Happiness

What makes happy people happy?

Are we born with a happiness set point or does our environment and life experience hold the key?

 A recent survey found record-low levels of unhappiness, with only 14% of us feeling “very happy,” down from 31% two years ago.  

 Yet, we want to be happy and we deeply want our children to be happy - to lead joy filled lives.

 The growing body of research on happiness is full of encouraging news and a clear path to boost happiness levels.

It turns out there is a science to becoming happier

We used to think that brain pathways were set in early childhood. We now know that changes occur throughout our entire life. The field of neuroplasticity has shown us that the brain can change in response to training and experiences. 

By teaching our brain to think in a happier, more optimistic and resilient way, we can effectively train for happiness. This practice can help us to find more peace of mind, and thrive in a world that can sometimes feel negative and beyond our control.

 Can we increase our happiness levels regardless from where we start?  YES!   

Be happier: stop chasing happiness

Life, liberty and the pursuit of happiness is one of the most familiar phrases in The Declaration of Independence.  Google synonyms for pursuit, and chasing will be at the top of the list.  Is happiness something we have to chase? 

 All too often we are focused on some external reward to bring us the fulfillment we want.  I’ll be happy when ( fill in the blank).  We tend to think certain events, achievements or acquisitions in the future will make us happy.  And it’s no wonder – it is estimated we are exposed to over 5,000 advertisements a day, all designed to make us think we need to buy X to be happy.  The messaging reinforces this notion that happiness is outside ourselves; but the research tells us otherwise.

 According to Rev. Dr. Brent Strawn “the pursuit of happiness" as written in the Declaration of Independence was not meant to imply chasing happiness, but instead the overall experience of happiness. Seeking happiness is one thing, but actually obtaining it and experiencing it —practicing happiness — is entirely different. Our founding fathers were encouraging the practice of happiness!

Be Happier: Practice Happiness Habits

Pursuit-of-Happiness.org reviewed thousands of scientific studies and identified specific ways of thinking and acting that can strongly impact our sense of happiness and peace of mind.

Nourish healthy relationships - People who have one or more close friendships are happier. It doesn’t seem to matter if you have four best friends or one. What makes a difference is if and how often you engage in activities and share your personal feelings with someone you trust. How healthy are the relationships in your life?  How supported do you feel? Focus essential energy on your loved ones, nourish your healthy relationships, and whenever possible avoid toxic relationships.

Show Kindness - People who volunteer or care for others on a consistent basis are happier and less depressed. Psychologists call this prosocial behavior and many studies have shown that when people have a prosocial focus - doing kind acts for others - their own happiness increases. 

Be Grateful - Grateful people have been shown to have more positive emotions, a greater sense of belonging, and lower incidence of depression and stress. Study after study shows that people who write down three things they are grateful for each day are happier in their lives after just six weeks. 

Live in awareness.  Too often, our default is to mindlessly go through our days. When we are mindful we are more engaged and less judgmental. We have thousands of thoughts a day and many are negative. Try to catch yourself in any negative self-talk and reframe. Talk yourself up!  As important, is to pay attention to positive experiences and savor them; let them sink in!

Utilize your strengths and find time for activities you love - Studies also show that happy people have discovered their unique strengths and regularly utilize those strengths, especially when applied toward a cause or purpose that is greater than their own personal goals. When we are deeply involved in an activity that is challenging and suited to our skills, we enter a state of FLOW.  FLOW is when you are so immersed in something you lose track of time. Spending time in a state of FLOW contributes to your happiness.

Take care of your physical well-being -  The way we eat, breathe, move and rest, even our facial expressions can affect the release of our body’s feel good chemicals. A landmark analysis of 23 studies on exercise and depression concluded that regular exercise had a “large clinical impact” on depression.

Happiness is the collective experience of our positive emotions. While a portion of our happiness is determined by our genetics there’s plenty of room for happiness-boosting habits to influence our overall state of well-being. Take stock in the habits you already practice and keep at it!  Observe which happiness habits could use a little more of your attention, and try to find time to practice.  Happiness is an inside job.

If you need encouragement, take a look at the health benefits of practicing happiness.

Your Health on Happiness

1. Happiness is linked to lower heart rate and blood pressure

2. Happier people are less likely to get sick

3. Happier people release less cortisol (the stress hormone)

4. Happy people tend to experience fewer aches and pains

5. The happiest people tend to live significantly longer than those who are not

What are your next steps on the path to a “very happy” life?

 by MJ O’Leary

 photo credit: Yuyang Liu

D - The Sunshine Vitamin

Summer has come to an end and all things fall are in full swing. The kids are “back” in school, temperatures have cooled, and the sun dances its way through our waking hours with less intensity each passing day.

The transition from summer to fall, and fall to winter, can have a profound impact on our health if we neglect to monitor the effect of seasonal change in our body.

When the glorious rays of the sun hit our skin, we manufacture vitamin D. D is responsible for the proper workings of hundreds of different pathways that control our mood, immune system and brain function. We have trillions of cells in our body and they ALL need vitamin D!

Small amounts of vitamin D can be found in food, although most vitamin D is made when an inactivate form of the nutrient is activated in your skin when exposed to sunlight. The sun has to be high in the sky for us to create the active form of vitamin D, and this only happens during the warmer months in many parts of the U.S.

Where we live may put us at risk of developing a D deficiency — an undesirable outcome!

The Health Benefits of Vitamin D

When discovered, D was thought to be a vitamin, thus the name. We now know that vitamin D is actually a hormone. In fact, it is one of only two hormones every single cell needs, making it essential for vibrant health.

Vitamin D has been show to:

Protect against heart attack and stroke

Low D levels are associated with a greater occurrence of heart attack and stroke. According to vitamin D researcher Dr. Michael Holick, vitamin D deficiency can raise your risk of heart attack by 50%.

Improve respiratory health

Vitamin D has a protective effect against upper-respiratory infections, and moms with higher D levels give birth to babies with a 40% lower risk of developing asthma.

Boost brain health

Vitamin D is essential for a healthy brain — low levels are linked to decreased memory and increased rates of neurological conditions. Low levels of vitamin D are also linked to a 14% increase in depression and a 50% increase in suicide rates.

Strengthen bones

Vitamin D helps the absorption of calcium, increases the strength of the skeletal system, and prevents the breakdown of bone.

Simply, vitamin D plays an essential role in disease prevention. Intensive care patients have almost three times the risk of death if vitamin D deficient, and studies have linked higher vitamin D levels with lowered mortality from all causes, including cancer. One study found women over 55 who raised their average serum level to 38 ng/ml lowered their risk of all invasive cancers by 77%.

Vitamin D and COVID-19

If your D level is below 20 ng/ml you are considered deficient. It's estimated that upwards of 40% of Americans fall into this category.  This deficiency has collided with the COVID-19 pandemic and quite possibly contributed to the number of COVID-19 deaths.

A University of Chicago study found that untreated vitamin D deficiency was associated with an increased risk for COVID-19 infection (please note this new medical research has not yet been peer-reviewed and therefore isn't being used to guide clinical practice). Another study, of patients admitted to hospitals in the U.S. and U.K., found that COVID-19 disease severity and fatalities were worse in patients with vitamin D deficiency.

Perhaps the populations hardest hit by COVID-19 are men and women living in nursing homes and assisted living facilities. This population is often at great risk of vitamin D deficiency as they are unlikely to spend much time in the sun, and even if they do, the ability to convert sunshine to vitamin D is diminished as we age.

Over 20 studies on the use of vitamin D in improving COVID-19 outcomes are in progress. We will need to assess the results of these studies, but at this point it seems wise to know your level and discuss with your health care practitioner ways to improve your level, if necessary.

D Does Not Work Alone

Nutrients in our body do not work alone. They have friends they rely on to function properly.

While most health care practitioners now routinely test for vitamin D levels, many overlook D’s reliance on magnesium. Magnesium helps to convert vitamin D to its final usable form, so without sufficient magnesium our body cannot properly utilize D. Up to half the people who take vitamin D supplements may not get much benefit, as without enough magnesium the vitamin D simply gets stored in its inactive form.

Some of my favorite magnesium-rich foods include spinach, swiss chard, kale, pumpkin seeds, almonds, cashews, quinoa, black beans, potatoes, figs and kelp seasoning.

How to Avoid a Deficiency

1. Test your D level

Before you adjust your vitamin D intake, it's important to have your level checked. Your doctor can order a simple blood test. Vitamin D researchers recommend a level between 40–60 ng/ml. Some health care practitioners recommend a slightly higher range of 50–70 ng/ml, but this is a discussion you should have with your personal physician.

2. Test your magnesium levels

While you are at it, ask your physician to test your magnesium as well. Magnesium is a common nutrient deficiency primarily due to soil erosion from over-farming. Half of the people taking vitamin D supplements are unable to normalize their vitamin D levels until they first boost their magnesium levels.

3. Sensible sun exposure

Spending time in the sun, without sunscreen (about 20 minutes, 3–4 times a week) will boost your D levels (assuming the sun is strong enough — check calendar here). Note that sunscreen interferes with vitamin D production.

4. Eat vitamin D-rich food

One of the best sources of vitamin D is salmon. A standard serving contains over 100% of the daily value for vitamin D (quality is critical with salmon — know the source). Sardines and mackerel are other good sources and the yolk of an (organic, cage-free) egg provides about 10% of daily value.

It's hard to get the amount of D you need for optimal function from food, which is why sunlight is so important, and why many health care providers recommend supplementation in the cooler months.

5. Discuss supplementation with your health provider

Since it’s difficult to get vitamin D exclusively through food, and most of us don’t spend enough time in the sun (or the sun is not high enough in the sky), supplementation may be advised. Some doctors may suggest you get your magnesium to an optimal level before beginning vitamin D supplementation.

GrassrootsHealth created this handy calculator based on the data from over 15,000 people supplementing with vitamin D. Input your weight, along with current and desired vitamin D levels, and it will suggest a dosage. It's always best to discuss dosage with your health care provider but this calculator is a great tool to bring to the conversation. Please note that this is merely an estimate and if your levels are low, it is a good idea to retest in three to six months.

Fat-soluble vitamins like D should be paired with healthy fats to be available in your body. If supplementing, make sure you have enough healthy fat in your diet.

With flu season upon us and a global pandemic that doesn't have a clear end in sight, it seems wise to stay on top of your vitamin D levels and discuss ways to keep your D levels optimized!

Drink Your Way To Glowing Skin

One of the easiest paths to glowing skin is to start the day with a breakfast smoothie.

I have only two guidelines:

1.     use the highest quality ingredients possible, organic if you can

2.     to avoid a sugar spike, don’t exceed one cup of fruit per smoothie - I like to rotate fruits to benefit from all the different nutrients (this is where frozen helps)

A great skin nourishing smoothie includes nutrients from each of these five categories:

1. Start with a liquid base

Almond Milk – contains vitamin E, a powerful antioxidant to combat skin inflammation. Nut milks are easy to make – in a high speed blender, blend 1 cup almonds with 4 cups water and strain.

Coconut Milk or Water (unsweetened) – contain essential amino acids for collagen production, as well as various electrolytes to help you maintain hydrated skin

Herbal Teas – hibiscus, jasmine, green, and chamomile teas are loaded with antioxidants to protect the skin from free radical and UV damage. All herbal teas are great.

Aloe Vera Juice – Aloe supports a healthy and biodiverse skin microbiome and contains eight different enzymes that support regular cell turnover: vitamins A, C, E, B12, folate, and choline; minerals such as calcium, chromium, copper, selenium, magnesium, manganese, potassium, sodium and zinc; amino acids, fatty acids, and polyphenol antioxidants.  

2. Add one cup fresh or frozen fruit

Apple & Pears – contains polyphenols, an antioxidant that helps protect skin against premature aging and ultraviolet radiation damage. The peel is rich in vitamin C to enhance your skin’s glow.
Avocado (fresh) – the high levels of vitamin E can help fight the signs of premature aging by protecting your cells for oxidative damage caused by free radicals.
Berries – strawberries, blueberries, cranberries, blackberries, and raspberries are rich with vitamin C and other antioxidants.
Cherries & Peaches – are superb sources of antioxidants that reduce wrinkles, protect the skin from UV damage, and improve skin texture.
Fig (fresh) – High in skin-loving potassium, calcium, magnesium, iron, and copper, as well as a great source of vitamins A and K to contribute to your skin’s health and wellness.

Guava, Papaya, Mango, Watermelon – are rich in vitamins A and C and contain potassium, folate, fiber, and other skin-enhancing nutrients including lycopene, which is highly beneficial for a clear complexion and preventing skin damage.  Tomato, technically a fruit, is also a great source of lycopene – I often throw a tomato in my smoothie.

Dates – are rich in vitamins C and D to support smooth elastic youthful skin. Dates can also slow the signs of aging by preventing the accumulation of melanin in your body.  You don’t need a full cup - 2 to 4 is plenty.

 I often add a little fresh lemon or lime juice. Lemons and limes are a potent source of vitamin C, flavonoids, B vitamins, potassium, magnesium, calcium, copper, phosphorus, and iron to help make your skin glow. Although they have citric acid and are considered acidic when eaten, they have an alkalizing and purifying effect on the blood, which helps cleanse your body and skin.

3. Add greens and two other veggies

Like fruits, veggies are bursting with fiber, folate, and phytonutrients – but they are low in sugar and have more iron and protein than fruits provide. Kale and dark leafy greens are good staples for smoothies. Green, red, and orange vegetables are incredibly vital for cell synthesis, repair, and overall skin health. I usually add 2-3 veggies to my smoothies.  I also love to add microgreens (refer to previous radiant skin tip).

Beets – are rich in vitamin C, minerals, fiber, and antioxidants – like betaine – which helps decrease inflammation and support detoxifying our skin.
Carrots – a good source of beta carotene to help prevent cell degradation and slow aging.
Chard, Collard Greens, and Spinach – contain high amounts of folate and iron, which are vital for cell synthesis, repair, and overall health.
Cucumber – are high in vitamins A, B, C, and contain phytonutrients that reduce skin inflammation and fight free radical damage (and are SUPER easy to grow).
Kale – High in skin supportive vitamins A and C, and have the added plus of anti-cancer sulforaphane.

Celery – is super hydrating and contains natural sodium, potassium, and vitamin K that keeps blood circulation healthy. 

Bell Peppers – are an awesome source of vitamin C and are super hydrating.

4.  Boost with herbs and spices

Herbs and spices contain amazing benefits for your skin, including anti-inflammatory, antioxidant, and anti-aging properties.  Add as much as you want from this category!

Basil, Cilantro, Parsley, and Mint – all have antioxidant and anti-inflammatory properties to support healthy glowing skin.
Cinnamon – 1/2 teaspoon has more antioxidant value than half a cup of blueberries!
Cloves – help blood circulation and support the body in removing dead skin cells.  They are a rich source of manganese to support the skin.
Ginger – can improve skin tone, fight blemishes, brighten skin and lighten age spots.

Nutmeg – another great anti-inflammatory to help keep your skin healthy and smooth.
Turmeric – Is full of curcumin with proven health benefits, such as fighting free radicals, reducing inflammation, and improved collagen production for healthy skin.

5.  Top off with nuts and seeds!

Nuts are full of protein to stabilize your blood sugar and contain essential minerals and vitamins that can be vital for keeping skin clear, smooth, and youthful. Both seeds and nuts also boast hydrating natural oils to balance your skin’s hydration. Always use raw seeds and nuts (not roasted).  Stick to one small serving per smoothie.  Nut butter (clean, no added sugars or chemicals) is also a good add.

Almonds – are packed full of selenium, manganese, and Vitamin E, which can protect your skin against UV damage from the sun.
Cashews – are high in selenium, which acts as an antioxidant with vitamin E, fighting acne, reduced inflammation, and leaving your skin hydrated.
Chia Seeds – are chock full of magnesium, which can help lower cortisol and clear your complexion.
Pumpkin Seeds – are an excellent unsaturated fatty acid oil source for acne-prone skin to help soothe inflammation.
Sunflower Seeds – have essential fatty acids to support the formation of collagen and elastin for youthful skin.
Walnuts - their Omega-3 fatty acids can help reduce redness and inflammation, and control the appearance of age spots and fine lines.

Flaxseed – is an excellent source of extra fiber to support digestion and a clear complexion. Flax seeds are rich in omega-3 that play a critical role in controlling the appearance of age spots and fine lines. 

Hemp - contains all 9 essential amino acids your body needs and a good source of fiber to support healthy digestion for clear skin.

Drink your way to radiant, glowing skin!!

The Connection Between Sleep and Your Health

How often do you wake up full of energy, eager to embrace the day? Or do you regularly struggle to drag yourself out of bed with heavy eyes that barely stay open? Your answer to these two questions has a direct bearing on your mental performance, your mood, and ultimately your long term health.

Hundreds of sleep studies conclude that most adults need around eight hours of sleep to maintain good health. Some people may be able to function well on seven and others may need closer to nine, but as a general rule, we need a solid eight hours of sleep each night (and growing teenagers may need upwards of ten hours). Sleep is the foundation of wellness yet almost 40% of us struggle to get enough.

Recent research has taught us a lot about what really happens when we sleep, and the importance of prioritizing sleep. Here is some important information that will help you take better care of your own health and mentor your college student in healthier sleep habits.

Why eight hours? What happens when we sleep?

Our bodies are super busy while we slumber. During sleep we fix damaged tissue, toxins are processed and eliminated, hormones essential for growth and appetite control are released and restocked, and energy is restored. When sleep is cut short, the body doesn’t have time to complete all of the phases needed for the repair and detoxification. It’s like letting the town garbage collectors go home two hours early, every day, for a month. What happens to all the garbage they don’t get to? It piles up.

And if we don’t get enough sleep?

Lack of sleep has a huge impact on our overall state of health and wellbeing. A lack of sleep can even change the way our genes express themselves! In one study a group of healthy adults were limited to six hours of sleep for one week. Researchers measured the change in gene activity compared to the prior week when those same people were getting a full eight hours of sleep a night.

The lack of sleep caused the activity of 711 genes to become distorted. About half of the genes were switched off by a lack of sleep — these genes were associated with the immune system. The other half of the genes experienced increased activity by a lack of sleep — these were genes associated with the promotion of tumors, genes associated with long term chronic inflammation, and stress genes. This was after only one week of six hours of sleep! (To learn more, listen to Matt Walker's TED Talk, "Sleep is your superpower.")

If you don’t get enough sleep the health risks include:

• Impaired cognitive function: Even one night of sleeping less than six hours can impact your ability to think clearly the next day.

• Increased risk of accidents: You are three times more likely to be in a car crash if you are tired, as sleep deprivation slows your reaction time.

• Increased emotional intensity: The part of the brain responsible for emotional reactions can be up to 60% more reactive when you've slept poorly.

• Increased risk of heart attack and stroke: In one study, male workers who average six hours of sleep or less were 400–500% more likely to suffer cardiac arrest. Women with mild sleep disturbance are more likely to have high blood pressure than those who fall asleep quickly and sleep soundly.

• Increased risk of cancer: Tumors grow up to three times faster in laboratory animals with severe sleep dysfunction.

Tips for Deep Sleep

1. Sleep in a dark room

A tiny lobe called the pineal gland secretes melatonin to calm the brain and help us relax. The pineal gland responds to darkness so exposure to bright light suppresses our ability to make melatonin. Reduce exposure to bright lights before bedtime and sleep in a dark room (or use a sleep mask). Find more tips for improving sleep habits in a college dorm room here.

2. Avoid eating close to bedtime

Stop eating at least 2 hours before bedtime so the body is not spending the first few hours of sleep digesting a heavy meal.

3. Exercise

A Stanford study found that 16 weeks in a moderate-intensity exercise program allowed people to fall asleep about 15 minutes faster and sleep about 45 minutes longer.

4. Eat good food

Processed food full of chemicals and sugar will make your body work extra hard during the night to remove the toxins, leaving less time for healing and repair.

A fascinating study

The U.S. Army modeled the effects of sleep deprivation on sharpshooters, and found that restricting sleep in the hopes of greater output is unproductive. For 21 days, four different units slept different amounts of time. The unit with only four hours of daily sleep was at first able to put more rounds on target in any 24 hour period (because they had more hours to work). After the third day, however, the lack of sleep was noticeable in their results; even with three extra hours in each day their output was less.

The charts in this study that sleep deprivation results in a gradual, systematic decline in performance. www.ncbi.nlm.nih.gov/books/NBK209071

Quality sleep starts the moment we wake up — the choices we make about what to eat, how much to exercise, and how to handle stress all impact our ability to get a great night’s sleep. Sleep affects how we look, feel and function on a daily basis and is vital to our health and quality of life.  When we get the sleep our body needs, we look radiant, we feel vibrant, and we have the energy to live our best lives.

BROCCOLI

MY. HEART. BE. STILL

Did he really just text me that?

I close my eyes, shaking my head, open them ever so slowly and read the text again.

I can’t contain the huge smile that spreads across my face.  

“While you are out could you pick up a lot of broccoli?  I mean a lot. We keep running out.”

The kid who only ate two vegetables until he was 18 years old.  Every night for dinner, regardless of what the rest of us were eating, his plate had either carrot sticks or cucumber sticks.  Only three, never four. Despite years of effort I could not get him to eat any other vegetables.

The kid who refused to eat the carrot or cucumber stick if either touched the rest of the food on his plate.  Carrots must NEVER come in contact with chicken. All food must be separate. Carrots and cucumbers are always eaten last.

The kid who became addicted to sugar by the age of 3 because he went an entire year drinking Sunny Delight at his day care providers house before I learned what she was giving him.  It would be another fifteen years before he was able to eliminate his cravings for sugar. Lesson learned.

And then…

We started to cook together.  We started with his favorite recipes –if you want x for dinner, you can help with the entire dinner, not just the food you’re going to eat.  Once a month, then once a week. And slowly, ever so slowly, he discovered the amazing world of deliciously prepared fresh vegetables.  Something about the process of creating a meal from a bunch of ingredients - his meal, his creation - slowly wore down resistance to anything vegetable.  Vegetables grilled, vegetables roasted, vegetables chopped so fine and added to Bolognese sauce you don’t even know they’re there. Vegetables with dip, vegetables in smoothies. Vegetables, glorious vegetables.

He called one day from college, “Mom, my roommates don’t even know how to make an egg, I’m going to be the one stuck cooking all year.”   

“Does that upset you?”   

“No, I just want them to think cooking’s a big deal so I don’t have to mow the lawn.”

My son, one of the worst eaters I had ever known, had found a love in cooking, of creating in the kitchen, of experimenting with spices and marinades and of all things, broccoli.

“Mom, the chicken and broccoli I made last night was my best recipe yet.  Here’s what I did…”

MY. HEART. BE. STILL

SPECIAL

Mom’s curio cabinet was filled with English teacups and saucers, crystal bowls and silver candlesticks. China place settings were tucked in white-padded sleeves near long-stem wine glasses at the top of a kitchen cabinet. Silver cutlery had its own drawer in the buffet, right above a stash of silver platters.

A few days before a holiday dinner, I’d prepare for Table-setter Duty; polish tarnished silver, count forks, spoons and knives, and make sure that linen napkins were stain-free and ready to fold into fancy fans. Mid-holiday-afternoon, I’d stand on tiptoes beneath the kitchen cabinets that held mom’s serving treasures, carefully retrieving dishes, glasses, and gravy boats from the top shelves. With uncharacteristic patience and caution, I’d set each piece on the dining room table before returning to the kitchen to get another. Holidays would be far less magical if I broke, dropped or chipped any of the Special Stuff.

Long after I had my own family, china, crystal and tea cups, I was still setting mom’s table on Easter, Thanksgiving, Christmas, and New Year’s Day. Occasionally, I’d help prepare for a fancy summer tea party. As gracious as a queen, mom would spoil friends, daughters and grandchildren with finger sandwiches, tarts and tea that she served on (or in) the Special Stuff. Just holding the creamy white handle of a teacup painted with purple-blue Forget-me-nots made us feel grown-up, special, loved.

I think about mom whenever I reach for one of her teacups and saucers, now lovingly stored in my dining room hutch. For decades, as I was setting our holiday table I often wondered why we never used the china, crystal or silver again until the next holiday. Why not sip tea from an English teacup on a weekday afternoon, or eat pizza on a china plate at the dining room table?

“It isn’t quite as special if we use it every day,” Mom would say. “But we could take the china out more often.”

Perhaps she was afraid that extra use might cause the Special Stuff to chip, break, or look less sparkly. But experts agree that using and washing china actually strengthens its glaze. So, too, does sterling silver shine more brightly when used more often.

Nowadays, whenever I make tea, I sip it from one of mom’s beloved china cups. Too often, I find myself wishing that on one of the hundreds of ordinary afternoons when I visited her, I had insisted on pouring her tea in a cup fit for a queen. Because the Special Stuff not only makes a particular day feel holiday-special, it makes the person using it feel special - whatever time, day, or moment that may be.

MARBLES

They remained tucked inside a green velvet pouch. Crystal clear or milky white orbs streaked with bolts and swirls of green, turquoise, brown, orange, red, yellow.

Marbles.

Still and smooth while tightly clasped in hand, they became stubborn and willful once released. I’d try to clutch all two dozen marbles as I poured them from their bag, inevitably dropping a bunch. With a woodpeckery click click click, the marbles fell from my little fingers, spinning across floor, table, counter-top. Rogue marbles rolled wherever they pleased, daring me to retrieve them without releasing any others.

Marbles were magical. Mysterious. How did so many brilliant colors get trapped inside them? Is that stardust glowing in the marbles like miniature dots of reflective light? If one rolls away from the pack never to be found, do the others miss it?

I couldn’t help but Wonder.

Throughout childhood, I’d pull open that green velvet pouch whenever I wanted to hold something beautiful. I loved those marbles until I forgot about them. Four decades later during Childhood Home Clean-Out, the ping-pong table in the basement - once the proud pounding board for teenage angst and competition - was buried beneath decades of stuff to be tossed. One morning, as I was hauling bags of charity stuff up the basement stairs, I noticed a ray of light streaming from basement window to bags of trash. Sunlight flashed off a tiny metal clip strung around a green velvet pouch. The Marbles! I grabbed the bag, dropping it into a pile of Childhood Treasures to be brought home for safe-keeping.

Imagine the joy of that little pouch, rediscovered for the first time in decades! Imagine those marbles, lifted after decades of slumber, waiting to be released from their dark vault into the sunlight!

They waited, to no avail. I never opened that pouch when It flashed me two years ago. I didn’t think about it again - until this weekend when I was searching for a bag of potting soil and knocked over a sand pail in the garage.

Sidewalk chalk, bubble wands, bouncy balls and jacks fell onto the cement floor by my feet.

Jacks!

It's possible I squealed. My 18 year-old son came running, certain I’d fallen off a ladder.

"Jacks! We have to play jacks!" I demanded. Good Sport Son followed me to the driveway. We dropped to the pavement and sat, legs spread into Vs, toes touching. I flipped the jacks from cupped palms to the back of my hands just like 40+ years ago. Then I tossed them onto the driveway - not too close or too far from each other - reaching for the miniature bouncy ball to begin the game.

Onesies. Twosies. Threesies. I was back on the linoleum floor of our kitchen desperate to beat my little sis, while trying to explain to my grown child how to pick up one jack without touching another.

He tried to flip, scatter and retrieve jacks. I laughed out loud. I attempted to sweep a bunch of jacks, scratched up the side of my hand, and laughed even louder. Emboldened with glee, I covered the driveway in chalk figures and flowers. Then I emptied a bottle of bubbles, blowing goopy, glowing spheres large enough to carry a tribe of Glindas across the county.

That evening, I hunted for my pile of Childhood Treasures and the green velvet pouch; tattered, faded and frayed, MARBLES YOSEMITE NAT’L PARK barely distinguishable in its center. Pulling on its knotted black string, I poured the marbles into my hand. One, two, three marbles slipped from my grasp, click-clicking as they bounced across the tile floor.

They are free! I thought, with silly relief.

My hair is graying. My kids are adults.  But somehow I still half wonder if these mysterious, magical marbles trapped in a pouch are longing to escape from darkness and safety into light and adventure.  

Summer has arrived! Time to take a break from adulting. Laugh out loud like kids in the neighborhood freed from school. Play capture the flag and run a few bases.  Sidewalk-chalk a masterpiece. Escape from darkness and safety into light and adventure.

Find our marbles.

Wonder. Imagine.

Play!

Moment Realized

Wonder in Action.

Moments to Notice and People to Meet.

What are these moments? Who are these people?

I don’t know. Any of them.  Some aren’t even people. All reside in places I’ve lived or visited. I’ll likely never see them again, but still, I see them vividly. They caught my attention for a moment, because they just happened to be living that moment with me. 

These People-To-Meet would surely be stunned to know that just by being, they enthralled, charmed, fascinated, delighted, inspired a stranger.  Chatting with a friend, hopping on a bicycle, navigating a river at dusk, running to greet Grandpa after school.

I noticed. I wanted to know more. I wanted to remember.

So I took a photo. Lots of photos.

I can’t help it. The photo thing. It may not be fake news that somewhere in my house there are a dozen ginormous storage tubs overflowing with photos. From one holiday.

There are lots of images of ordinary-but-extraordinary moments, too.

A sundressed toddler reaching out to touch droplets from a feisty fountain’s waterworks.

Click.

A spectacled boy and his bulldog, who both resemble Harry Potter.

Click.

A howler monkey staring down from his tree-top perch. A teenager enthralled by the rising harvest moon. A cockatoo beaking (and breaking) into a Gucci bag.

Click click click.  

This photo thing has been driving my daughters and sons crazy for, um, ever. “Stop taking pictures of other people’s kids, Mom. It’s creepy.” It almost resulted in divorce on my thirteenth anniversary. “Time for a D-I-G-I-T-A-L camera, am I clear, dear?”

I surrendered to a digital camera. Then smartphone(s) with the camera of the month. So now that my images aren’t transformed to gloss or matte, I fear my corner of The Cloud is pretty heavily saturated with photos of people whose stories I’ve only imagined.

Because Wonder in Action is everywhere I look.

Just this morning in a senior rehab center, I hurried down a hall filled with women in wheelchairs who were grooving to the big band voice of Bobby Darin. A lady with tight silver curls caught my eye. Her eyes were closed, and she seemed to be tango-ing on the seat of her chair, while the others were doing the twist. In that moment, I imagined this young, vibrant woman years ago– dark curls bouncing across her shoulders, twirling in her lover’s arms.

I wished I’d had my camera. I wish I knew her story.

Now that smartphones take better photos than the heavy camera and lens I still carry over my shoulder, there simply isn’t enough time to view the thousands of striking photos shared online each day. I’m amazed to see kids swipe through social media feeds like they’re swiftly shooing flies. What wonder-filled moments do they miss?

Yes. We all need to be more present. To look up from our phones. To think other rather than self(ie). To see, hear, taste, touch, feel, live the moment. Yet, again and again, my camera has allowed me to re-experience a stunning moment, when my notice-ometer was on high alert.

Take a look at these characters and scenes that have been tattooed on my mind – in memory and imagination - by a camera and lens, on wellnessmultiplied’s weekend FB and Instagram posts. They may remind you of someone. Or they just might make you smile.

Wonder in Action. 

Moment realized.

This is gonna be fun!

Late night celebration in Siena!    #momentrealized   #wonderinaction

SPRING

Spring. Sppprrrriiinnnnggg!

By definition. Leap! Jump! Skip!

Bring on energy! Warmth! Light!

I love spring because it oozes optimism. Toss the coat. Lace the sneakers. Pull out the bikes, skateboards, porch rocker.

Move forward!

Warm breezes scatter the scents of lilac and magnolia. Earth exchanges gray and brown for green, white, yellow, red.

Spring shouts color, hope, promise!

And surprise.

Clouds gather. Temperature swings.

Dense, crystalled flakes descend on a world eager to burst into color. And plop on all of us eager to get on with it.

Temperature taunts. Snow succumbs to ice. Spring skedaddles.

Spring’s mood swings (congruent with my mood swings) were in full force last week: 60s…. 70s…… Snow.

I wanted to be annoyed when I awakened to a white, glistening landscape just a few days ago, in the middle of April. But as I fog-headedly shushed my yippy pup, hurried downstairs to pull open the patio door, and dropped the shih-poo into snow, I was startled by more than a wicked blast of ice cold air.

My backyard was alive.

It chirped, chattered, chimed. 

The doves that recently returned to stand watch atop the pool fence cooed carelessly.

The cagey chipmunk and his nemesis, black squirrel, chased each other around the patio in their usual morning pursuit.

The cardinal who whistles and whistles - and waits for Bearded Boy to whistle back  - and whistles and whistles and whistles, whistled.

I grabbed coat, boots and pup. We slushed our way across the wildlife preserve a mile from home. Crisscrossing trails and swamp, we listened (I listened, pup sniffed) for bird calls in the bitter breeze.

Swallows, sparrows and sandpipers were getting on with it.

Mallards and warblers were getting on with it.

A great blue heron, and red-headed woodpeckers, well, you know.

The trails and swamps were buried beneath snow. And the birds carried on with their business and busyness.

Pup and I trudged (he bounced, I trudged) through that fresh, pulsating, precious, screeching, powerful, chirping, lyrical, yipping, astonishing morsel of morning.

And I understood.

Spring snow had no intention of squashing the sound, scent and vitality of the world beneath it. It was celebrating, encouraging that world to Sing! Fly! Scamper! Feast! Nest! Grow!

The few remaining mounds of spring snow melted in the warmth of today’s glorious spring day. But the lessons remain.

Winter snow silences fauna and fowl. Spring snow sings.

Winter snow grips. Spring snow instructs.

Control; forget it.  Surprise; embrace it.

And, above all, get on with it.

 mtd 4/2018

LESSON

The gates are closed.  But through the open car window we can see stunning hints of life beyond black iron posts.

A rusted wheelbarrow overflowing with weeds. Terracotta planters stuffed with red geraniums. Basil plants so plentiful, their massive leaves skim the grass. A faded wicker table and love seat beneath a giant willow tree.

A sign says we're at Montecorboli. A striped yellow beach towel hangs over a wheelchair. A trellis laden with leaves, vines and yellow-green grapes barely hides a man’s legs and shoes.

“Someone’s there. I’m going in.” Steve steps out of the car.

“But the gates are closed!” I caution. The chorus of birds, insects, and wind serenading us on the mountaintop continues, undaunted.

“I bet he has wine and olive oil for sale. Maybe he’ll feed us.”

I cringe as Steve pushes open the gate and calls out, “Buona sera! Signore! Hello?”

Had I felt comfortable stick-shifting the tiny sports car down the single lane mountain path in reverse, I’d have quickly pulled away - leaving my best bud in the lurch.  Mortified does not begin to describe how I felt intruding on the startled, oh-so-handsome octogenarian who turned quickly at the sound of a stranger’s unexpected greeting.

“Forgive,” the man says in halting English. “We are not open today.”

“Ah, va bene,” Steve replies. “We saw the sign for l’agriturismo. We hoped to see your gorgeous home and gardens.”

The Gentle Man hesitates. “How many?”

“Tre.”

“Come. Wait.”

Steve flashes his victory smile, full-Italian gesturing to my daughter and me: Get over here before he changes his mind!

Thus began a serendipitous turn of events - precipitated by fate, timing, and audacity - that changed who I am. And how I think.

After welcoming us to his mountaintop, our host disappears to check on his wife. Waiting in the courtyard - the air sweetly scented with grape, basil, rosemary and lavender - we look out at the rolling hills of Tuscany. The imposing summer blue sky is mottled with clouds. I feel a combination of awe-peace-curiosity-calm-joy-and-gratitude I’ve never experienced.

Flabbergasted is the only word that fits.

"Call me Vieri." Our host steps back into the courtyard from the stone house. He is carrying a marble tray stacked with pecorino romano and fontina cheeses, grapes, and freshly baked focaccia dusted with oregano and sea salt. Steve is delighted.

“Come. Cellar first,” Vieri dictates. “I show where we make wine. Then you have something to eat.”

The cellar. The barrels. The bottles. The vines. The wines. The marble tray and simple treats.

The stories.

Vieri tells of his childhood in Firenze, swimming in the Arno River; of his heartbreak when pollution snatched this magical experience from his grandchildren’s lives. He speaks of finding the courage to leave a thriving business in the big city and buy a hilltop dream home with his wife; of raising children who learned to love science and math, Dante and Shakespeare, as much as tending to livestock, grapes and crops.

He tells about establishing their home as an agriturismo; inviting strangers to cook food from their farm, dine at their table, drink their wine. He recounts his wife’s slow and heartbreaking descent into forgetfulness and silence; of the constant, grueling care that will be the last gift he can give the love of his life.

Before we climb back into the car, Vieri insists on showing us his centuries old home. The working kitchen is cluttered with pots, leafy greens, brown eggs and cream. Bread dough is rising on a floured board.  Books and photographs fill shelves and tables in every room. Sunshine pours through dappled window panes and across crackled stone walls. I half expect to hear Vieri's wife sing out to him - Lady of the Manor seeking her Lord.

It is too soon time for a hug and arrivederci. We promise we’ll visit again to cook, dine, and tell stories.

Driving down the mountain we'd serendipitously climbed hours ago, I can't stop thinking about this stranger in Tuscany who welcomed us into his home and life. I can still taste the bread and wine he’d made with his hands, smell the fruit, spices, and herbs he’d harvested from his fields, hear the stories he’d told for decades. In a few short hours, Viero had introduced us to almost every aspect of the Mediterranean lifestyle long lauded as the secret to longevity. Eat simple food from the earth. Engage with others.  Have passion and purpose. Care for loved ones. Embrace simplicity in spirit and step. Sip wine and share your story.

As we launch wellnessmultiplied, I’m adding - Travel whenever possible - to that list.  And bring the life-changing lessons you happen-upon home.

Grazie, Vieri. Some day, I hope you'll visit my home, and see how much your kindness, your stories, and your Mediterranean lifestyle have inspired this grateful visitor.

mtd2018