21 Free Preventative Medicine Habits!

Doctor#1 Laugh- When we laugh we release endorphins that make us feel good. These endorphins reduce pain and stress. Stress is a common cause of chronic disease.

Maybe you just lost a ton of money in the stock market and don’t feel like laughing a whole lot about it, but can’t you just muster up a deep dark cynical laugh about it? Good. Now that is a start!

Remember, things can always be worse, and we may not have a whole lot of control over them. But, we can always control our attitudes.

Now, go find some other things that are funny. Make your self laugh each and everyday, laugh at your friend’s silly jokes and make up a few of your own. Play some harmless pranks on your coworkers. “Laughter is the best medicine” for a reason. Now is the time to turn off the news and turn on your favorite comedy show. Laughs are free! Go get ‘em.

#2 Get Sunshine-
Why buy vitamins and when you can get them for free? Twenty minutes of sunshine on our hands and face each and every day gives us the needed RDA of vitamin D. Sunshine also boosts our serotonin levels and makes us happy. In order to optimally benefit from “nature’s Prozac” you need to be under the blue sky for 15 minutes, or an hour under a cloudy sky.

#3 Drink Water- Water is free for the most part, delicious, energizing, and prevents horribly uncomfortable conditions like bladder infections, kidney infections, and kidney stones. Water also cuts our appetite and helps us feel satisfied. When most people feel hungry, they actually are feeling thirsty. Water immediately rewards you by detoxing your system, and plumping up your cells so you don’t look old and saggy. Drink plenty of water in between meals and shoot for about sixty to eighty ounces of water per day (depending on your size and activity level) to prevent disease.

#4 Sleep- Most Americans don’t get enough of it. Your system restores itself while you are sleeping. Detox and cellular repair occur at an increased rate while you are sleeping. Your immune system also works best while you are asleep, thus you are less likely to be plagued by colds and flu’s when adequately rested. Sleep is free to nearly everyone but med students and the parents of small children. Try going to bed an hour earlier each night if you can. In order to have the energy to exercise, eat right, and be your best—you need to be well rested.

#5 Give Hugs-The price of a hug is free and the benefits are countless. Hugs reduce stress, build community, and nurture both young and old alike. According to family therapist Virginia Satir, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” Make it a habit to give out twelve hugs a day, even if they are to your self. Everybody needs a hug right now.

#6 Cut back on activities- Chances are you are doing way too much right now. Cutting back on activities and obligations may not only save you money, but save your life by reducing stress and lowering your risk of being in an accident from needless rushing around. Accidents are the leading cause of death in younger age groups. A few minutes less of rushing each day may save your life.

#7 Meditate-Taking five minutes to breathe, ground your energy to the earth, and release your mind of all thoughts is completely free and is a simple way to ensure your day gets off to a good start. Try “Five Minutes to Zen” if you are new to meditating.

#8 Eat Less-If you are overweight, you are eating too much, or too much of the wrong kinds of foods. Switch to a whole foods diet and eat slowly and until you are full. Overeating is ridiculously expensive and costs you much more than just the rising cost of food. Overeating can cost you your health!

#9 Pet your Pet- Well known for lowering both blood pressure and anxiety, interacting with animals is a great way to get you calmed down. Pets are great stress busters, and also serve as free entertainment. Take your dog to a dog park for a free fun relaxing time.

#10 Breathe- Air is still free last time I checked. You cannot be properly energized without sufficient oxygen. Sit up straight and breathe in and out deeply while watching your belly rise and fall. To further release stress try an activity called “Square Breathing”. If stress is killing you slowly, it is time to start breathing.

#11 Phone a Friend- Talking for the most part is free, and talking about our stressors has been shown to be a key feature in various longevity studies. Now is the time to reach out towards others, you are not the only one with problems. Being a friend for someone else and giving of yourself is also a great way to reduce stress. Studies show that those surrounded by a community live longer than those who don’t. Stay connected.

#12 Exercise- Consistently shown to reduce blood pressure, cholesterol, blood sugar, improve well being, attitude and sleep, think of exercise as the hammer and nails in your preventative medicine toolbox. Exercise is the simplest inexpensive way to build your health. You don’t need a fancy gym membership to exercise. Just establish a basic routine of yoga and calisthenics and do them in the same order every day for at least twenty minutes. Then, go out and run, walk, bike, rollerblade, swim or organize a fun neighborhood game of football, basketball, soccer, or tag to burn up some calories.

#13 Play with Children-Engaging your creative mind will help you blow off stress. Most of us are stuck in our analytical left hemispheres all day. Let your creativity loose and take a visit to the right side of your brain. How about an arts and craft project? Research shows that craft products such as knitting reduce stress.

#14 Stretch-With age we lose both muscle mass and flexibility. You can easily sneak in 15 minutes of stretching at the office, in front of the television, or after your workout. At the very least: roll your neck, and stretch your pecs and quads–the muscles that get tight from sitting all day.

#15 Lift Weights-Weight bearing exercise is shown to be MORE effective in treating osteoporosis than the most popular pharmaceutical medications used to treat osteoporosis. So why is everyone on a bisphosphonate you may wonder? Because most people don’t want to take the time to do the work. You can prevent painful fractures in your spine that will occur inevitably from osteoporosis by engaging NOW in daily weight bearing exercise. Try using hand weights when doing lunges, squats, triceps and biceps curls. Push ups and pull ups are also super for driving calcium back in to the bone matrix.

#16 Quit Smoking- Let’s face it. Smoking causes death. Smoking is a leading cause of death. Quitting smoking is the best thing you can do to PREVENT not just lung cancer, but mouth cancer, lip cancer, esophageal cancer, stomach cancer, pancreatic cancer, emphysema, arthritis, heart disease, and every other form of chronic illness. Smoking causes inflammation in the body which is just like throwing gasoline on the chronic illness inflammatory fire. Quit smoking now to save money today, and save your life tomorrow.

#17 Wear your Seat Belt and Helmet-Okay you may not need to do both of these at all times, but the leading cause of death in children and young adults is accidents. It takes you only a second or two to buckle up. That second could save your life. Buckling up is free. Do it.

#18 Write it Down- Freaking out about the economy? Not sure where your next groceries are coming from? Don’t know how you will fill up your car with gas to drive the next car pool? Worried that you are going to lose your house? Just let go from your job? Stressed out of your mind? Write all your worries down in to your journal. Now close the journal, and walk away, leaving your worries in the journal.

Purging yourself of your worries is therapeutic and reduces stress. Use your journal to move through the worry, don’t dwell on it. Dwelling on your worries does not facilitate any transformation processes, it just keeps you stagnant in your stress. Some worry is good. Chronic worrying means chronic stress. Chronic stress means chronic disease.

#19 Wash your Hands- With the cold and flu season upon us, the most important thing we can do to prevent illness is wash our hands. Always wash your hands before eating, after using the restroom, before touching your face, after sneezing and coughing, and after using a coworkers office space.

#20 Pray- A strong spiritual connection is always the key to surviving hard times. Researchers have found that chronically ill patients actually benefit from the prayers of others, even when they didn’t know others were praying for them! Whether you are praying for someone else, or praying for yourself, you are trusting Life and trusting God. Regardless of your religious standpoint, it is inarguable that prayer reduces stress for those that believe.

#21 Commit Kindness- Kindness is free, and is the purported driving force that “keeps the world going ’round”. Everyone needs kindness right now. Be kind to yourself, be kind to your family, your coworkers, your colleagues, your friends. Be kind to strangers, to telemarketers, to bill collectors, be kind to the homeless, to children, to adults in need, to pets, be kind to everyone that you encounter whether they deserve it or not.

Now is the BEST time to “Commit random acts of kindles and senseless beauty”. You may have problems, but are they an emergency or an inconvenience? Chances are they are just an inconvenience. Now is the time to reach out not retract in.

Now is certainly not the time to let your health fall apart, frankly none of us can afford it. Instead, follow as many of these simple and free preventative medicine tips to insure that you don’t miss any days of work. Stay positive to prevent stress from facilitating the formation of a chronic disease in your body. During these tough times when many do not have medical insurance, we all need to stay as strong and happy and healthy as possible.

Feel free to forward on these simple tips to anyone else that may benefit.

Reference: http://KitchenTableMedicine.com

Thanks for stopping by my kitchen table! Feel free to subscribe, leave comments, or ask me any questions about preventative medicine.

~Dr. Nicole Sundene

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Being Healed By Our Compulsions

By Mary O’Malley

PhotobucketAuthor of The Gift of Our Compulsions: A Revolutionary Approach to Self-Acceptance and Healing and Belonging to Life: The Journey of Awakening

What would it be like if your compulsive behaviors were no longer problems that you need to get rid of?  What would it be like if they became doorways into the clarity, peace and joy you long for instead?  This is entirely possible.

It is possible not only to release yourself from your compulsive urges but also to become free from the core compulsion we all have, the compulsion to struggle with ourselves and with our lives.  And we are masters at it.  I love to say that we are like little old people endlessly trying to unravel a ball of yarn and all the while we are sitting in paradise.

Your compulsion, rather than being the enemy, can be a guide through the world of struggle and back into a deep and trust filled relationship with yourself and with your life!

It certainly happened for me that way and for many people I have worked with over the years.  How did that happen?  You may know my story about how I gained 97 pounds in a year and at the same time was washing a lot of that food down with alcohol and taking every kind of pill I could get my hands on.

I tried to stop drugging myself and tried every diet under the sun – only to have them all fail.  Was that because I was a weak willed ninny?  No!  They didn’t work because it is a law of the psyche that what you resist you empower!

But gradually I was taught how to be curious about what I was experiencing rather than always trying to control or change it.  And as I learned how to be curious about what was happening within me when I was compulsive, my compulsions calmed down.  For it is another law of the psyche that what you embrace ceases to have power over you.

So let’s take a good look at how we have been with our compulsions and recognize that it doesn’t work.  95% of all weight that is lost in the US is gained back plus some within a year and a half.  Why is that? Because what we resist we empower, and because how we try to control our compulsions doesn’t work – not in the long run.

There is another way to work with your compulsions, a way that takes you beyond struggle itself.  It is what my work and my book, The Gift of Our Compulsions is about.  And now I am going to do something that I have never done in these newsletters.  I am going to tell you about a CD set I just completed.

I haven’t ever done this because these letters are not about promotion.  But these CDs contain a truly life-changing message, a message I want you to hear so that you can move beyond the struggles inside yourself into the joy of truly being fully alive that is your birthright!  The CD set is from a workshop I did in DC last spring called, “Being Healed by Our Compulsions,” and it is a window into the incredibly healing experience of moving beyond our core compulsion to struggle with life by being present for what is showing up in our lives.

If it doesn’t call to you, that’s fine, but I invite you to at least contemplate the radical notion that your compulsions are a gift from life to wake you up out of struggle.  As Stephen Levine would say, “May you be so blessed to come across something you can’t control.”

Why would he say that?  Because control is an endless game of the mind, a game that you will never (thankfully) ever win, and because who you are is so much bigger than the game of control.   May we use our compulsions to take us beyond the struggling self so we can discover who we truly are, and in that discovery may our world be healed!

~Mary

The Gift of Our Compulsions: A Revolutionary Approach to Self-Acceptance and Healing and Belonging to Life: The Journey of Awakening are both available through Amazon, and are highly recommended at the kitchen table.

Mary’s books are both endorsed by Eckhart Tolle who offered the phenomenally successful web class with Oprah on his book “A New Earth”. You can sign up for her monthly newsletters by going to the home page of her web site. Each month you will receive a letter containing insight and information on how to stay in touch with your peace and joy no matter what is happening in your life.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

10 Self Coaching Fundamentals

PhotobucketBy Tim Brownson

Author of Don’t Ask Stupid Questions – There Are No Stupid Questions

I was talking to somebody the other day about fluff. I’m not referring to the stuff that finds its way into your belly button, but book fluff or filler. I could easily distill several of the seminal self-development books into a few paragraphs if I was so inclined.

The thing is though, nobody spends $20 on one piece of mass produced paper no matter what words of wisdom are printed on it. So writers have to bulk their books out to deliver perceived value and get people to hand over their hard earned cash.

I’ve decided to unbulk the coaching process and invent a new word into the bargain. Here are ten tips that if you follow will guarantee an improvement in the quality of your life, or I’ll give you your money back.

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#1 Align With Your Values

Unless you know what your core values are you will struggle with blocks in your life. All your decisions are based around your values and what you consider imperative to your life.

For example, if you have a number one value of integrity and work for a business that rips off its customers (even if you are not involved in the actual process) then you will feel uncomfortable either consciously or unconsciously.

There are also away from values, things that you move away from at all costs and again you should know what these are as they can frequently be the reason why you just can’t follow through with somethings no matter how hard you try.

#2 Happiness is Internal

Yeh, yeh, yeh, I know, it’s a cliché. I don’t care though because it’s true. Chase money, possessions, titles as much as you want, but realize that they wont bring you happiness. You already have that if you can be bothered to dig around and look for it. Being in complete alignment with your values will help you find happiness.

#3 Beliefs Aren’t Real

Your belief system is something that you’ve built up over your life. It comes from your parents, your friends, your colleagues and many other sources. It is evolving and changing all the time.

You probably believe in the tooth fairy, but somebody told me only last week, she really doesn’t exist. Disappointing though that is, especially as I have been stock piling my new puppies teeth for a big payday, we just have to accept reality and change the belief.

What false beliefs about your abilities are you holding onto that are holding you back? When you know they are, undermine them, look for counter examples and replace them with more empowering beliefs. After all, if you think you can, you probably can.

#4 The Map Is Not The Territory

This is a presupposition of NLP and critical to understanding and making changes. Just because you view something one way doesn’t make it so. Everybody has his or her own map and theirs is just as accurate as yours. Adopting that one belief will remove conflict from your life.

#5 Use Perceptual Positions

If in moments of introspection you can take a step back and view your life or any given situation from a watchers point of view you will often see things that you can’t see from your angle. It can also be useful to take the 2nd person position, which involves seeing you through the eyes of the person you are talking to or involved with. Most people resist this especially when coming under attack, be different.

#6 Write it Down

Whether it is goals or simply ideas you have on trying to improve your life put them on paper. The sheer act of writing something down sends a message to the unconscious mind that you are serious about what you are doing that it need to get to work on bridging the gap between where you are now and where you want to go.

#7 Every Action has a Positive Intention

This is another NLP presupposition. Even when you do what sometimes seem like ridiculous things there is always a positive intent behind it. It may take some digging to get to it but it is there.

Taking smoking as an example. It can seem self-destructive and often smokers that want to quit will refuse to see the benefits, but they are there. By accepting that your actions are not there to harm you (even self-harm fits into this category) you are infinitely more likely to be able to make changes

#8 Model

If you are unsure how to do something copy somebody that is proficient. This is how children learn to speak and it is how we get good at something quickly. Too many people are frightened of asking for help because they think it makes them look weak. In my not so humble opinion, not asking for help makes you look stupid.

#9 Make Mistakes

Mistakes are feedback, they are nature’s way of telling us we need to adjust to take stock and reconsider. They do not mean we are failure as a person just that we failed at a task. Relish mistakes, hug them, caress them and thank them for dropping by because they are helping you to learn.

#10 Be Kind To Yourself

This is so important to get a handle on. There really is no need EVER to beat yourself up, be kind to yourself like you would a loved one. We all make mistakes, even the super successful make mistakes, try and learn from them and move on. Too many people seem to be great at beating themselves up and terrible at praising themselves. Give yourself some credit from time to time, you deserve it!

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Tim Brownson is a UK qualified Life Coach, NLP Master Practitioner and certified Hypnotherapist and author of Don’t Ask Stupid Questions – There Are No Stupid Questions.

He coaches both face-to-face in Orlando and over the telephone with clients all over the United States, Canada and ‘back home’ in the UK.

Subscribe to Tim’s free life coaching blog, and stop by his bookstore for more life coaching motivation.

Related Reading:

What is a Life Coach?
How to Quit Smoking
How to Transform Fear

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

How to Transform Fear

By Mary O’malley

Author of The Gift of Our Compulsions: A Revolutionary Approach to Self-Acceptance and Healing and Belonging to Life: The Journey of Awakening

In his first inaugural speech in 1933, Franklin Roosevelt said “…the only thing we have to fear is fear itself…”

This was a profound thing to say given the economic climate of that time and was intended to shake people out of their focus on their material losses.

But what if that is not actually true? What if we don’t need to fear fear. In fact, what would our lives look like if the voice of fear inside of us couldn’t catch us in its web?

This is certainly a time on our planet in which fear is up big time – financial fears, terrorist fears, fear for the future. But what would happen if, rather than being seduced by fear, we could frame this time differently?

Rather than seeing it as a time of breakdown, we could see it as a time of break-through.

Yes, it certainly looks as though things are breaking down, but that is true of all breakthroughs. Think of a woman giving birth. It is challenging and it is messy and it is necessary for her body to contract in order for the baby to be born. What would it feel like to see what is happening on this planet as a time of birth, of going through the contraction of the birth passage so that we can emerge into a more aware level of consciousness?

The key to this birth is a different relationship with fear itself.

Let us go back to the butterfly story we explored last year because it holds the keys to the evolutionary shift we are currently undergoing. For our purposes, the caterpillar represents the old level of consciousness this planet has been living in which is based in fear and reaction.

The caterpillar is, for its size, one of the most destructive beings on our planet, and if you recognize that human beings in the last century killed over 100 million of their fellow human beings in the name of war, it is reasonable to say that we have been in our caterpillar phase.

As the caterpillar’s time comes to an end, it creates a cocoon, and in its dark embrace, the caterpillar turns into goo. Out of that goo comes a wave of what they call imaginal cells – the first appearance of the butterfly. The amazing thing is that the goo kills this first wave of cells! In other words, the old tries to kill the new. Such chaos! And if we looked at all the great evolutionary shifts on this planet, we would see that there is always chaos as the old phase is dying out and the new is being born.

This chaos of the goo killing the new cells of the butterfly causes these imaginal cells to come together into communities that begin to differentiate into the butterfly. This is the place where breakdown (the caterpillar turning into goo) becomes the breakthrough into the new expression of life called a butterfly. The butterfly is life transforming itself as it has done billions upon billions of times as evolution has progressed on this planet. The butterfly is a completely different kind of being than the caterpillar. Rather than being destructive, this new being gives to the world, both beauty and pollination.

I believe that the butterfly of human consciousness is being born – a much wiser, more loving consciousness – and fear is the birth contraction. We are in the “goo phase” where our fear-based perspective on the world is now coming to an end, and more of us are beginning to see the possibility of living from a level of consciousness that is as transformative as the shift from caterpillar to butterfly. This level of consciousness doesn’t divide us like fear does.

Instead it unites.

And at its core it deeply trusts life, so rather than living through fear and all of its reactions (that cause so much devastation on this planet), it lives from wisdom and heart. This allows us to live from the level of consciousness that recognizes we are all in this together and each person is a necessary and integral part of the human family that we are.

You are the place where this evolutionary shift is happening – right there inside of your own mind and heart. Life is asking you to relate to fear rather than believing what it is saying. It is asking you to move from “I am afraid!” to “That is the voice of fear inside of me.”

What would it be like in your life if every time you noticed fear showing up in your mind, you took a breath and came back fully to life right here, right now and said, “I choose to trust life.”

Is this a lot to ask our fear based consciousness? Yes! But fearing life comes from a misunderstanding of life. And trusting life comes from the truth. Life is in charge of life and it is much smarter than our little egos. It has created stars and planets and galaxies and waterfalls and ladybugs and you and me from light, of all things!

To trust life is to step off the cliff of fear and, rather than falling to our death, discover that it is our nature to fly!

~Mary

The Gift of Our Compulsions: A Revolutionary Approach to Self-Acceptance and Healing and Belonging to Life: The Journey of Awakening are both available through Amazon, and are highly recommended at the kitchen table.

Mary O’Malley, author of “Belonging to Life” and “The Gift of Our Compulsions”, is offering a retreat February 21st – 27th on the beautiful Hawaiian Island of Molokai.

For our readers she is offering a $200 discount on this nourishing retreat that restores your joy, your trust in yourself, and your connection with life. Visit MaryOmalley.com for more information on Mary, and visit the following link for more information on the Hawaiian retreat Waking Up in Paradise Residential Retreat in Hawaii.

Mary’s books are both endorsed by Eckhart Tolle who offered the phenomenally successful web class with Oprah on his book “A New Earth”. You can sign up for her monthly newsletters by going to the home page of her web site. Each month you will receive a letter containing insight and information on how to stay in touch with your peace and joy no matter what is happening in your life.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Kitchen Table Cliffnotes: The Very First Edition!

Welcome to my new weekly feature, “Kitchen Table Cliffnotes” designed to teach you everything you need to know about various topics in health, nutrition, disease prevention, and personal development in just TWO SENTENCES OR LESS!

This idea was born recently upon the request of my brother-in-law as he is busy working all the time and asked if I could give him the “Cliffnotes version” of what I am talking about.

Since I too am constantly seeking efficiency (er…combatting laziness…I mean taking more time for my “self” now), I have conveniently summarized the “take home message” of each recent conversation we have had here at the kitchen table.

Most of my med school friends will love this I’m sure, as I was always in the habit of making cliffnotes for everyone to study off of back in the day.

Since most of you listen to me like I am God …er…am nagging you contantly, I will not be droning on and on today for very long.

My hope is that these cliffnotes serve as a simple and fun way to quickly convey many great health and wellness tips. Then we can all move on with our days and spend less time in front of the computer.

I’m all for that!

Welcome to the First Addition of Kitchen Table Cliffnotes, to read the full article simply click on the title link:

Nutrition: Make it a habit to have one smoothie each day that includes frozen fruit, freshly ground flaxseeds, and yogurt to ensure healthy digestive functioning. A simple trick to keep you energized for your day, focused and fabulous!

Diet Tip: The food you are addicted to is just a bad “ex-lover” and it is time to BREAK UP! It’s time to think about what you are getting out of this unhealthy relationship and put an end to it once and for all.

Recipe Makeover: Coffee was just recently given a makeover so that you can enjoy it without all the guilt! The secret is simply vanilla flavored Almond Breeze and organic espresso–delicious–and better for your body and the environment!!!

Vegetarians: Aside from protein, you need to watch out for B12, iron, omega-3 fats, zinc, and calcium, and even more so if you are vegan.

Weight Loss: Eat more sources of vegetable proteins in your diet to lose weight, balance blood sugar, reduce inflammation and slow the aging process. Beans, legumes, raw nuts and seeds, whole grains, and veggies are your new best friends, so go spend some time with them figuring out how to enjoy them.

The Latest Research: Olive oil was just recently shown to prevent damage to DNA, and researchers believe that can be easily extrapolated to real life “in vivo” cancer fighting and anti-aging potential. Hooray, lets all pour olive oil on everything we eat, in lieu of butter or (heaven forbid) margarine, the evil villain of the kitchen table.

Kitchen Table Foe: Hot dogs are implicated in increasing your child’s risk of leukemia and certain cancers due to the nitrite content. Watch for “sodium nitrite” on labels, buy kosher or organic lunch meats when at all possible.

Sleep: The best bedtime snacks for insomniacs are light proteins paired with a high fiber source. Don’t wake up in the middle of the night because of low blood sugar, instead use the therapeutic properties of various amino acids to lul yourself asleep.

Employee Medicine:
Let your work pay you to take your vitamins, floss your teeth, drink water, and exercise. Trust me, you will save them a ton of money in the long run by running up and down the stairs all day.

Environmental Medicine:
Watch out for funnel shaped spider webs, as they are likely hobo spiders. Please don’t freak out and go on a spider killing rampage, just clean up messes carefully in your garden and garage to prevent a potentially toxic type of spider bite that should warrant a trip to the doctor.

Exercise: Fitness Trainer, Bonnie Pfiester reveals EXERCISE to be the best cure for cellulite reduction. Exercise burns fat, and increases lean muscle mass which together fight the look of unsightly flab.

Mental Emotional: Stop worrying! Learn to train your mind not to worry, use logic, accept the worry and let it go. Stop playing out scenarios in your head, and certainly stop procrastinating to put an immediate end to the vicious cycle that is worrying, a great article thanks to our friends at “The Daily Mind”.

Stress: Having a hard time? Need someone to talk to confidentially, or teach you better coping strategies? Maybe it is time to think about some counseling, or make an online visit to my friend Dr. KC.

Zen Habits: Put an end to “micro-addictions” those little annoying habits that clog up our days like obsessively checking email, always having the television on, and other silly habits that get in the way of our success and state of zen. Instead, set limits, change your environment, be persistent, and stay consistent to your values to overcome the annoying micro-addiction.

Life Coaching: If you know what you should be doing, but just aren’t doing it for whatever reason, think about hiring a life coach. Actually, just stop reading this right now if you already know everything you need to do to get healthy, and focus your attention on DOING it!

Attitude: Fear of embarrassment and criticism is likely robbing you of your initiative, stick to your core values; those criticizing you needlessly may need to stop by and pick up a new more positive attitude at Ya-ttitude.com! Tell them “Dr. Nicole thinks they need a visit to Camp Ya-ttitude”.

Happiness:
Lori, at “Between Us Girls” brilliantly reminds us of the top 12 secrets to happiness: Gratitude, optimism, avoiding rumination and social comparison, building social communities, practicing kindness, improving coping strategies (or developing them), practicing forgiveness, increasing “flow”, savoring joy, setting goals, engaging in spirituality, and developing both body and mind. Wow, I feel happier just reading that!

Soul Food: Shilpan reminds us through the movie “Forest Gump” that when life is like a box of chocolates, and we bite in to that nasty flavored unfavorite thing–that we can still claim confidence, do something for others, always give our best effort, and maintain integrity–amongst other great tips to make the most of it.

Peaceful Living: Jennifer encourages us “to take more time for fun – to play, to laugh and not to take life so seriously.” I think we can all handle that!

Organization: Unclutterer teaches us how to use a vacuum sealer and deep freezer to make the most of your grocery dollars. You can buy and freeze half an organic grass fed cow, or stock up on fish in season to save money (Wild Alaskan Salmon is the best).

Something Fun: The Author of ZenPlease.com thinks you need to go outside and play on your day off. You can easily burn a bunch of calories by walking your dog, playing sports outside, golfing, scuba diving, or just ride some rollercoasters–screaming burns calories too.

If you have a GREAT Kitchen Table Cliffnote to share, please leave a summary of the article in two sentences or less along with a link in the comments section below!

As for my readers, that is PLENTY mind/body/spirit news for now. If you are overwhelmed, then just pick a couple things, or the easiest thing, or the most important thing to focus on. The most beneficial habits develop gradually over time. Be patient while you give yourself the needed time to grow!

Have a great weekend, I hope you all get outside to exercise with your pedometers and heart rate monitors. 10,000 steps a day is all I ask, the average office worker only gets 4000 steps. You can do better than that I’m sure.

Thanks for stopping by my kitchen table!

Dr. Nicole Sundene

http://KitchenTableMedicine.com

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Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Zen Please? 20 Things to do on Your Day Off

Hope you all have a great weekend!

The author of ZenPlease has offered some fun ideas for what we can all do with our time off…

1. Head to your local video store and get a movie that fits your genre. Comedy is the remedy; no matter who you are, you’ll enjoy a good laugh!

2. Play some sports! Go swimming or go for a jog. This is the time to work out and sweat it all out.

3. Take a stroll in the park and walk your dog (or your neighbor’s).

4. Read a book, something that will keep you engrossed and guessing – suspenseful plots!

5. Curl up in bed and sleep in, the world does not need you today.

6. Learn how to cook a new dish. It’s going to be fun!

7. Practice Yoga. It relaxes your body, mind and soul.

8. Go window shopping. Take slow strides and just watch everything and anything.

9. Visit a zoo, an art gallery or a museum, these places are really eye opening! Even if you’ve visited before!

10. Call up your long lost friends and ask them out for lunch or dinner, catch up with them since you have the time!

11. Go ice-skating! If you’re a beginner, you’re bound to fall. But who cares?

12. For non-golfers, head towards the nearest driving range and swing at them golf balls.

13. Play some Sudoku or Crosswords, challenge yourself and see how hard it is for you.

14. Go bowling and just smack it! It doesn’t matter if the bowling ball goes down the drain!

15. Find some place peaceful and secluded and watch both the sunrise and sunset of that day! If you can’t find a nice spot, the roof is always a good option.

16. Go scuba diving, the experience of swimming with fishes is really nice. Carefree.

17. Ride a rollercoaster and scream your lungs out! The first ride is something you’ll remember for life!

18. Take random photos. Just pick up your camera and start clicking but make sure you take pictures of the outdoor!

19. Treat yourself to a health spa. Extremely stress relieving…

20. Look around you and see what’s happening in your community. Join a club or an event and try new things!

For the enthusiastic but constantly held down individuals, this is the time for you step up and try new things! Take a walk on the wild side! And as for those who would rather play it safe and take each day as it comes, today is the day you give yourself a chance to let go!

No matter what you do, as long it is comfortable for you, it will be enjoyable. Do it with the ones you love and it’ll be even more exciting! Have fun!

For more great tips on reducing stress and enjoying life, stop by Zenplease.com.

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Can You Always Think Positive?

zenthinking.jpgBy Dr. Nicole Sundene

Can You Always Think Positive?

I am certainly trying.

I was raised on a thick Scandinavian-German dose of Murphy’s Law, and am described to have a “Death Valley DRY sense of humor sprinkled heavily with cynicism”.

Maybe I get my old man sense of humor from my Grandpa, or maybe it is just because I have been working in The American Sickcare System for the past nine years.

Sometimes it is really tough to stay positive.

Recently I read an article at one of my favorite positivity sites Ya-ttitude titled “The 4-Step Plan to Success” instructing me to:

“Keep your mind tightly closed to all negative influence.

Those negative influences can come from places you least expect;

friends, family and acquaintances.”

Sounds simple enough! So I decided to try it.

Positive thinking is crucial to any successful stress management program.

I am actively working hard to learn new ways to be more positive by following the advice from author’s such as Benny Greennberg from Ya-ttitude, Life Coach, Tim Brownson from A Daring Adventure, and my other favorite reads at Principles for Peace, ZenHabits, and Zenplease.

I work hard to read and test out their stress management tips so I can better share the simplest ways to live stress free.

In my opinion, closing yourself off to ALL negative thinking is the foundation to being positive and less stressed. Benny Greenwood’s Four Step Plan has it exactly right.

Being positive also means learning to just go with the flow.

For instance, the other day the cat puked all over my pile of clean laundry. Instead of getting upset, I decided to quickly see the positive in things and tossed the nasty mess straight in to the washing machine.

“Ha! Now I don’t have to fold and iron that whole mess today!” I thought, applying my goal to always strictly see everything as positive, as I washed my hands clean of the nasty mess.

Now if someone cynical like me can be more positive while cleaning up cat puke, then anyone can!

Try it.

Try only seeing the positive in every situation for an entire month. See how that month then goes for you.

  • Were you more productive?
  • More happy?
  • More pleasant to be around?
  • Did you make new friends?
  • Do more people like you now?

I know this is not about being more popular, it is about being more positive to reduce useless stress. Being more popular is just a fringe benefit to being more positive.

Do you know someone that could benefit from being more popular er…positive?

Who in your life could benefit from this stress management tip?

  • That demanding perfectionistic boss?
  • Irritating co-worker?
  • Always agitated friend?
  • Meddling mother in law?
  • Cranky husband?
  • Ungrateful child? (Mom please don’t send this to me…I promise I’m trying!)

E-mail them this article, or print it out and allow it to mysteriously “appear” on their desk, or somewhere they might be forced to find it.

The options are endless when it comes to how “positivity” and positive thinking can help us. I notice the immediate result for me with positive thinking, is that my attitude about life is just better.

I am instantly happier.

When I see the positive in a tough situation that once had me upset, I am learning from life. Maybe the lesson was hard. But learning the lesson and moving forward is one of life’s biggest positives. How else are we to grow?

Growth is positive.

Post note: During the final editing of this little uplifting article on positivity, I realized that I never remembered to TURN THE WASHING MACHINE ON! So the cat puke mess sat in there for three delicious hot summer days!

Oh my…well if someone can please help me see the positive in that, I would be most grateful. *shudder*

Ugh…“I am too blessed to be stressed”.

I will be busy reciting the positive person mantra until further notice.

Thanks for stopping by my kitchen table!

~Dr. Nicole

Naturopathic Physician

www.KitchenTableMedicine.com

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™

Pain and Positive Mental Attitude

healpainnaturally.jpgDo You Think Positive Mental Attitude Can Heal Pain?

In the case of Jennifer Mannion it did.

I am very grateful that Jennifer found Kitchen Table Medicine so that she could share her story with us. The following is a case report on how positive thinking was used to heal chronic pain.

Below is Jennifer’s personal account on how she cured her fibromyalgia and chronic pain syndrome with a change in her thinking.

If this story doesn’t support the naturopathic model of mind/body/spirit holistic healing, I am not sure what else will. Since no pharmaceutical company can patent “positive thinking” and sell and promote it, I will do my best to be the spokesperson (not the poster child) for positive mental attitude.

Please welcome to the kitchen table Jennifer Mannion, the author of the website Heal Pain Naturally!

I had been chronically ill and in chronic pain for 6 years and had received several diagnoses including Fibromyalgia, Chronic Mono and Benign Hypermobility Syndrome. The doctors told me I would always be in chronic pain and would most likely be in a wheelchair. They told me to manage my pain with prescription drugs. Being a mom in her mid thirties with two young children this did not sit right with me but I did not know what else to do.

Upon seeing the movie “The Secret” I knew I would learn all I could about the mind/body connection and that I WOULD heal myself. I did not agree with 100% of the material in The Secret but the parts on health really struck a chord. The fact that our bodies are constantly creating cells and we have a new body every couple of years was new to me. It woke me up to the fact that I could in fact possibly control the type of cells my body was producing “sick” cells or “healthy” cells depending on what I was telling myself.

I surrounded myself with audios, books, ebooks and immediately started putting into practice what I was learning. Within 2 weeks I was off of pain killers. Within a month I felt better than I had in 10 years. Now 18 months later I am still pain and pain pill free. I KNOW how powerful the mind is and I KNOW it is possible to shift from a reality of sickness to a healthier you.

I adopted a method to healing that I call the PAGING ME SYSTEM. It is about “waking up” your subconscious and using tools to put you in the right frame of mind. I have found so many great teachers in the last year and a half and continue to learn every day. I am grateful for my illnesses because they brought me to this point of my life. I have found my passion which is to empower others to realize their own power within to heal. Paging Me is an acronym for the methods I adopted to heal myself.

PAGING ME SYSTEM

Forgiveness of others and self-forgiveness was a key part of my healing. It is something that people often have trouble dealing with. But how therapeutic it is when you let go of all the reasons you have been upset with yourself, all the mistakes you made or bad timed things you might have said.

After this was forgiveness of others/circumstances as I could spend hours saying well if “he hadn’t done this….” or if “this hadn’t happened”. I realized I had spent enough time being angry and whoever/whatever circumstance I was angry at and that it had taken enough of my energy. I was going to let that go as well and try and think of a reason why I encountered that person/thing and how I grew from the experience. I needed to PARDON myself, situations and other people from the anger, resentment and blame that I had held onto for so long.

Being in pain it became easy and a habit to wake up every day and say “ow my back hurts” or “oohhww my leg”. When I woke, my mind was on alert for what part of my body hurt and that is where my attention went. Instead I had to shift my attention to the one part of me that didn’t hurt. Even if it was my little finger that is where my whole conscious mind went as I said repeatedly in my mind “I am so happy and grateful I am so healthy – I know how good my finger feels and that means my whole body is healthy”. Shifting the ATTENTION to what was working and feeling good and away from what was bad and negative did wonders for helping me to feel better.

My next tool was being GRATEFUL. When you are in chronic pain or have been diagnosed with illnesses it is easy to feel ungrateful. I needed to concentrate on what I DID have and who and what I WAS grateful for. I LOVE the house and community where I am living. I have a wonderful husband and 2 beautiful, very smart and healthy children. I have always had a lot of friends and consider myself to be a very good friend to others. I have wonderful parents and extended family. This tool worked wonders for me in the morning and at night right before bed.

Then there were the INFLUENCES (people & media) that I was surrounding myself with. I was watching or listening to the news a few times a day. I was around people who would constantly complain but did not want to listen to me. I was reading violent fiction novels. When I shifted to reading personal development, law of attraction and mind/body connection books and STOPPED watching the news I noticed a HUGE shift in my mood. I also surrounded myself with my more positive friends and limited my time with what James Ray calls “Energy Vampires”.

The next tool was being conscious of my self-talk. Was I telling myself I was sick because the doctors had told me that for years? Was I saying “can’t and “won’t” more than “can” and “will”? I was honestly appalled when I stopped and listened to my subconscious mind. I discovered just how NEGATIVE it was and was very happy to change the messages I was sending myself. If I was waiting in line at a store and someone in front of me was “holding it up” I would get angry – now I stop, relax, realize the person in line isn’t doing it on purpose nor are they happy about the situation. I think about what I can do to pass the time and feel good – think of a happy memory, prioritize the stuff to do later, think of a blog post I want to write about….. Your time is only wasted if you tell yourself it is – there is always a place to go in your mind to make the use of time more positive.

It was also imperative for me to set some GOALS. My life had become wrapped around the kids and my illnesses and I felt I had no time for goals – you ALWAYS have time for goals. If you don’t know WHAT you want – how are you ever going to get it? I did some soul searching and realized while I had pursued my invention I was not putting my all into it or setting obtainable goals in the road to getting a manufacturer. I was exercising here and there but wasn’t setting goals as to how far I could walk or how many times I would exercise that week or what jeans I wanted to fit me…..

Goal setting for my physical and mental wellness was key. I broke them into smaller steps so I wouldn’t be overwhelmed. I felt so great when I crossed something off of my list that brought me one step closer to my final goal. In time I found it necessary to set goals in a bunch of different areas: mental, physical, spiritual, emotional and financial. I started with concentrating on 1 or 2 at a time but felt if I didn’t have goals set for all these areas – how could I hope to grow in all these areas? Any small step crossed off is a HUGE boost in self esteem and gives you something to add to your gratitude list!

Being a mom and wife at times I felt that I had lost some of myself. I was always mommy, wife or daughter but I needed to find out who Jenny was again. I feel the best tool that helped me do this was MEDITATION. To take 10 minutes during the day and lock myself in my bedroom and either play Deepak Chopra’s Guided Soul Healing Meditations or to sit in silence and let my mind go and concentrate on my breathing. It allowed me to see what I was focusing on and it allowed me to relax. I loved the feeling of peace I achieved after just sitting for 10 minutes. With 2 young kids, noise and movement are pretty much par for the course…..

To know what you are passionate about and continually EDUCATE yourself in it boosts your self confidence. Whether it is music, social causes, wherever your passion lies – the more you know about it the better you will be at achieving goals with it. There are tons of free resources online and in libraries to learn about almost anything… take advantage of it and nurture what you love. It is only by really knowing about a topic that you can teach others and figure out a way to work doing something that involves a passion. Make sure when you are educating yourself you find a teacher/author who really speaks to you and resonates. This will make learning seem effortless and will ensure your interest will keep growing.

I think of these tools like “PAGING ME” (your subconscious). Waking it up so you can be the difference in your life and the world around you.

  • Pardon yourself and others
  • Attention shifting to health instead of feeling pain
  • Gratitude
  • Influences (people, news, reading – make them predominantly positive)
  • No Negative self talk! Turn it around and Make it positive
  • Goal Setting
  • Meditation or quiet time for self.
  • Education – am I continually learning about what I am passionate about?

I use the PAGING ME method to be in the moment and to help me keep focused. If things don’t go my way I use it to figure out why what happened did and how I can use it to move forward and learn from it. I use these tools daily to ensure my health. I have not taken a pain pill or been in pain for over 18 months.

I am now teaching my children to believe they can achieve anything they set their minds to. Once you know where your mind is and WHAT you want to accomplish it is a whole lot easier to make a plan to achieve it. I never doubted I would heal myself and here I am – feeling better than I have in years! I know the belief was integral in my healing. I believe if you use these tools you will heal what ails you or maintain your health and become more self aware in the process.

~Jenny

Jennifer Mannion was chronically ill and in chronic pain for over 6 years. Her prognosis was that her condition would only get worse. After studying the mind/body connection she was able to heal herself of all pain and illness. She is now a coach as a mind/body mentor and also maintains the blog Heal Pain Naturally that is about natural ways to heal emotional and physical pain.

If you have more questions you may leave them in the comments of this post, or you may personally contact Jennifer at jennymannion@yahoo.com and SKYPE: Jennifer.mannion

Photobucket Dr. Nicole Sundene, NMD is a licensed Naturopathic Medical Doctor at Fountain Hills Naturopathic Medicine 16719 E Palisades Blvd, Suite 205, Fountain Hills, AZ 85268.

She believes we should utilize natural medicines to treat the root cause of disease rather than just treating symptoms, as symptoms are a message of imbalance sent from the body and will persist until they are properly addressed.

For appointments please visit http://FHnaturopathic.com for more information about Naturopathic Medicine services.
©KitchenTableMedicine.com, LLC ™