There is a lot of information out there about intermittent fasting and the benefits as well as the side effects. There is no argument that fasting can reverse type 2 diabetes, insulin resistance and has many other advantages but fasting can seem like a huge undertaking if you have been under the AMA guidelines of eating 6 times a day to keep your blood glucose level.  The thought of missing a meal can create concern and if, like me, you are hypoglycemic (which is a step closer to hyperglycemia) it can create feelings of panic. There is hope and fasting doesn’t have to be the scary monster it’s made out to be.

1. Start with small goals. It really sounds great to just dive in and fast for a week until you’re in the middle of your first day, feeling miserable and shaky.  Start small. Start eating an hour later than you would normally have breakfast or stop eating at 6 pm after dinner. Give yourself little victories and practice fasting.  Dr. Jason Fung is a nephrologist and where I first learned about fasting to reverse type 2 diabetes, and he says that you have to strengthen your fasting muscle.  I totally agree. It really takes practice and soon you’ll be forgetting that you haven’t eaten all day!
2. Remember your salt. Salt is a vital mineral that your body needs. If you are practicing your fasting and you start feeling sluggish, hungry, or irritable try a pinch of Celtic Sea salt. It’s amazing how just a pinch of salt can make or break a fast.
3. Keep busy. Be sure to find something to do while you fast otherwise it will be harder to get your mind off of food. Clean the house, finish a project, paint a room, etc. Just find something to keep you distracted.
4. Stay hydrated. Be sure to drink plenty of water and if you aren’t too worried about having a “clean” fast then have tea, coffee or add some essential oils such as peppermint or Slim and Sassy to your water to help ease the hunger pains. 
5. If you feel miserable, break your fast. Hunger pains come and go but if they come and stay or you just feel awful, break your fast immediately.  Fasting is not torture; it’s about gaining control of your health.

Remember that gaining health is a marathon so take it slowly and make good habits that move towards a healthier you!
 
Note: Please consult your doctor before starting a fasting protocol.

The Christmas season is over and for many of us the snow is just beginning to fall.  It’s the time of year to sit by the fireplace and drink warm cocoa with your favorite book, however, this time of year can play havoc on our immune systems and with a certain variant that will remain nameless going around we want to do all we can to protect ourselves and others. So instead of changing that hot cocoa in front of the fireplace to chicken soup in bed let’s explore some ways to boost our immune health naturally and safely before we get sick.

1. Take your vitamins! Vitamin C, zinc, quercetin, vitamin D, probiotics are the winners here for immune boosting action.
   
2. Chicken soup is really good for you. There has been a lot of hoopla about bone broth lately and for good reason. A good quality broth that has been simmered with bones, marrow and cartilage can help soothe the digestive tract, which has been discovered to house much of the immune system and deliver many nutrients including amino acids and minerals to the body. So, add a lot of immune boosting garlic, onions and whatever vegetables suit your taste buds.
   
3. Use essential oils like Onguard, tea tree, oregano, frankincense oils. These are just a few of the oils for strengthening the immune system.  Diffuse them, smell them and/or rub them on your pulse points, chest, spine and on the bottom of the feet.
4. Sleep. Yes, I’m going to harp on sleep but, it’s so important! Create a restful, relaxed atmosphere to settle in for a healthy, deep sleep to recharge, reduce stress and keep viruses at bay.
5. Exercise is another tried and true immune boosting superstar just make sure you don’t over do it because that can actually have a negative effect on your immune function.

So, before we wind up sick for the New Year, let’s take care of ourselves and start 2022 on a healthy foot!

Stress is a normal part of daily life whether we like it or not. It faces us every day with our jobs, commuting, dysfunctional relationships, financial struggles, our health, even the physical act of getting out of bed every morning can be a stress. Doctors have been telling us for years that stress can negatively impact our health but what do we do about it? I don’t know about you but knowing that stress can weaken my immune system, possibly cause anxiety and depression, and worse yet, may lead to cancer, stresses me out! So how do we deal with our daily stresses and maybe even turn them into positives?
 
*Exercise: We’ve all heard that exercise is the panacea for everything but… yuck! Who, other than serious exercise enthusiasts, enjoys being sweaty, out of breath, and so sore you can’t stand up for a week? Not me! If the gym and heavy exercise is your thing, then by all means, you be you. If you hate the thought of a pounding pulse then just go for a walk in nature! Anything that gets the blood moving will help with stress management especially if it’s outdoors. Dance around your living room, take your kids, dog or cat (if you’re a masochist) to a park instead or play your favorite sport. Exercise doesn’t have to be a rigid, tortuous experience and if you enjoy it, you’re more likely to keep doing it.
 
*Sleep: Get plenty of quality sleep which could be its own topic all by itself. Sleep can be very elusive to the stressed but it’s vital to coping with stress. Invest in a quality mattress and turn off the electronics so you can sleep without distractions. Use a diffuser and diffuse essential oils like doTerra Serenity oil and cedarwood oil to relax the nervous system. Serenity essential oil is a blend of lavender, cedarwood, Roman chamomile, vetiver amongst other oils to fight insomnia and sleep problems. Both oils are sedative to the nervous system and can aid in achieving healthy sleep. Try to avoid alcohol and caffeine as these do negatively affect sleep.
 
*Laugh: Find something funny every day whether it’s a comic in the newspaper that you enjoy reading or a great movie that makes you laugh. Even finding something funny about a stressful situation. Getting stuck in traffic used to really stress me out until I turned up my music and started singing and dancing in the car! My kids’ and the other passengers in the cars around me reactions were hilarious! I looked ridiculous but I thoroughly enjoyed myself taking that negative stress and turning it into a positive one!
 
*Essential oils: For stress relief try diffusing doTerra Adaptive and Balance oils.  Adaptiv essential oil is a calming blend of wild orange, lavender, magnolia and other oils to lift the mood and calm if used aromatically and topically.  Adaptiv also comes in a soft gel to be taken internally.  Balance essential oil is used as a grounding blend with Frankincense, Blue chamomile, blue tansy and more. I usually have both of these oils diffusing to create a calm and relaxing work and living space.
 
*Vitamins and Minerals: Eat a varied diet of organic whole foods to maximize nutrient consumption. Vitamin C, the B vitamins, vitamin E, magnesium and calcium and many of the trace minerals are all crucial to how you handle stress. It is best to get your vitamins and minerals from diet but sometimes supplementation is necessary so talk to your natural health care practitioner about the best dosages for you. 
 
References
CHN, E. L. (2011). Digestive Wellness. McGraw-Hill.
PhD, J. L. (2001). Adrenal Fatigue. Petaluma: Smart Publications.
The Essential Life. (2021). Total Wellness Publishing LLC.
 Dragoş D, Tănăsescu MD. The effect of stress on the defense systems. J Med Life. 2010 Jan-Mar;3(1):10-8. PMID: 20302192; PMCID: PMC3019042.
 Balmus IM, Robea M, Ciobica A, Timofte D. PERCEIVED STRESS AND GASTROINTESTINAL HABITS IN COLLEGE STUDENTS. Acta Endocrinol (Buchar). 2019 Apr-Jun;15(2):274-275. doi: 10.4183/aeb.2019.274. PMID: 31508190; PMCID: PMC6711640.
 Eckhardt CI, Parrott DJ. Stress and Intimate Partner Aggression. Curr Opin Psychol. 2017 Feb;13:153-157. doi: 10.1016/j.copsyc.2016.09.005. Epub 2016 Oct 5. PMID: 28497106; PMCID: PMC5421636.
 Dai S, Mo Y, Wang Y, Xiang B, Liao Q, Zhou M, Li X, Li Y, Xiong W, Li G, Guo C, Zeng Z. Chronic Stress Promotes Cancer Development. Front Oncol. 2020 Aug 19;10:1492. doi: 10.3389/fonc.2020.01492. PMID: 32974180; PMCID: PMC7466429.
 Freeman M, Ayers C, Peterson C, Kansagara D. Aromatherapy and Essential Oils: A Map of the Evidence. Washington (DC): Department of Veterans Affairs (US); 2019 Sep. PMID: 31851445.

 
              If you told me 2 years ago that I could keep from eating for 24 hours I would've laughed and then popped some M&Ms in my mouth to keep my blood sugar stable.  I have not only been able to do 24 hours but, up to 72 hours and some day even longer!
               I have been hypoglycemic since I had my first son so I subscribed heavily to the doctor's recommendation of eating small meals all day to keep my blood sugar stable.  If I missed a meal, I was a basket case and several times I actually passed out.  Now, 23 years later, I have not only been able to miss meals, but, go whole days without needing to eat. When I first heard that fasting could help type 2 diabetes, I couldn't help but be skeptical and I really didn't think it could help with hypoglycemia even though I knew it was just a few steps away from full blown diabetes.  
              I had heard about fasting in college and then several family members suggested some videos by a doctor named Jason Fung who was not only recommending fasting for diabetics but, claimed it was curing it!  My husband has been diabetic for about 7 years, so we were intrigued with an actual cure.  We had been able to maintain his blood glucose numbers on a very strict diet, but a person can only last so long without some tortilla chips every once in a while!  His A1c had been creeping up and we had to do something different.  After some debate, watching many of Dr. Fung's videos, and reading several of his books, we decided to give it a go. 
              Now, I know the mind is powerful, I just didn't realize how much until I decided to not eat between the hours of 7pm until the next morning at 10am. That doesn't sound like much, right?  I didn't think so and besides, I was hardly ever hungry before 10 in the morning.  Usually, I had to force down breakfast so this was going to be super easy.  I was beyond ravenous the first morning!  I barely made it until 10am before I inhaled something.  Unfortunately, I picked the week that I was helping at my church's vacation Bible school so there were a couple of days that I didn't have a chance to eat until noon.  Not my smartest plan.  Because I wasn't used to fasting, I was shaky, weak, irritable, and a little disoriented, which was not the best and honestly, could have been dangerous.  Although I did survive, I do not recommend jumping in so fast, especially if you are hypoglycemic or on medication for type 2 diabetes. 
              After 4 days the shaking and weakness stopped and by the 2nd week I found that fasting until noon was a breeze. I started going longer and was routinely doing 16, 20, and 24-hour fasts.  I did a few 36 hours, but getting past the dinner hour was pretty difficult.  I still had some hang ups about fasting being too stressful on the body, that you needed to take in nutrients every day, and to be honest, I just really like to eat so consequently, I was really just making excuses to be able to eat every day.  It was all mental. Eventually, I did a few 42- and 48-hour fasts and then did a 72 hour.  I was so proud of myself!  I really have found that eating more than one meal a day is a nuisance and I prefer to fast.  
              With the start of the blood sugar issues I was attached to food; however, I can now be spontaneous and I no longer have to worry about becoming diabetic. I used to feel like I was mounting an expedition whenever I’d leave the house with all the food I had to bring.  Even a short trip to town and I was loading food into my purse.  It feels wonderful to pack a bottle of water, my keys and leave without thinking about food.  I have also started losing weight and even though I have more to go it is coming off and that feels great!
              If you are interested in being able to lose weight and gain your freedom back, please let me know via email or phone.  I would be honored to be part of your journey getting back to health!

            We just finished binge watching an older Canadian documentary called “Pioneer Quest.”  If you have not seen it, I highly recommend it.  It is about 9 episodes and follows 2 couples that sign up for a year of pioneering like they were back in the 1870’s.  There is another PBS show from a few years ago called “Frontier House” that is also very good.  This one showcases several families and they are only there for a few months but, it is still interesting.

              So, what does this have to do with nutrition? Not much, however, it does have a lot to do with lifestyle choices and since I am a holistic nutritionist, I am going to cover lifestyle occasionally since it has just as much importance as what we put in our mouths.
              These shows fascinate me because of the change in all these people doing the experiment.  They start out as normal, 21st century, everyday work-a-day people and transform and adapt to this new and extreme life.  They have no power, running water, guaranteed food sources, modern houses, phones or anything even remotely convenient and they thrive without it all.  What interests me the most is their attitude over the long haul.  Most start off excited, some a bit disgruntled, others are only there because they are supporting their spouse.  They go through a lot of horrible experiences that you would have thought they would’ve thrown in the towel and walked away but, instead they figured out how to survive through them and are happier.  Their relationships with their spouses, children and even the other families blossom and grow.   They learn to live without the conveniences and are much happier and less stressed.
              Many of us crave these kinds of relationships and a simpler existence, but we are so distracted, entertained, overworked and stressed out to nurture this kind of lifestyle.  The stress that we are constantly exposed to is exceptionally hard on our adrenals and leaves us feeling tired, stressed and irritable.  We need to slow down and take time to live this life without trying to race our way to the end of it.
Perhaps we can start by putting our phones down, turning the TV off and paying attention to our families and nurturing more loving, closer relationships with them.  Maybe learn some skills that take us back to the old ways of living like making soap or milking a cow so we feel the fulfillment of doing things ourselves.  Go outside more often and just listen to the sounds of the wind and birds if you can, or drive somewhere where you can hear more nature and less traffic. 
              There is a fascination with the old pioneer ways that I believe is inside all or most of us seeking a simpler existence.  Away from the hustle and bustle of our constant distractions, demands and stresses that command our attention and fuel our poor health.  I encourage you to do one thing this week to ease the stress load from your life, maybe take a walk with a loved one and look at the leaves just starting to change or simply stay away from all screens for a period of time and have a conversation with someone you’ve been meaning to talk to and have been putting off.
              I hope you have a great and less stressed week!  Happy Autumn!
             

              For years I have been writing blogs on napkins, scratch paper, notebooks that get lost, and in my head.  I actually tried to be a blogger at one point, posted one blog and quit.  I read a lot of blogs online, mostly food and nutrition, and am always in awe of people being able to convey their thoughts in print and confident enough to share with the whole world online.  So here I am, going to share my knowledge and thoughts and hope they get read!  I want this first blog to tell about what I am and why I do what I do for a living.

              For those who don’t know me or care to read the about me page, my name is Cheryl and I am a holistic nutrition consultant.  I have a certificate as a nutrition consultant through Hawthorn University and I work with people who want to achieve health and wellness through healthy lifestyle and nutrition.  My specialty is blood sugar imbalances however I have worked with everything from hormonal issues to digestive problems. Okay, now that I have my resume out of the way, I’d like to tell you why I started doing this.
              As a kid, I ate a fairly healthy diet. My mom tried to get us to eat vegetables but,  I turned my nose up at most everything green for many years.  I grew up in Northern California around a lot of fruit orchards so fruit was abundant and I would eat that.  As I got older both of my parents went back to school, so we started eating a lot of cheap, easy foods.  We also got a lot of free food from different organizations that helped poorer families eat.  I am very thankful to them and I am not complaining about the generosity of others at all, however, the food we received was very unhealthy.  Top Ramen, Ritz peanut butter crackers, American cheese and cream of unidentifiable food bits in soup were now staples for us.  I learned to bake with Betty Crocker cake mix and vegetable oil.   My first dinner that I cooked by myself was spaghetti with white pasta, jarred spaghetti sauce and toasted garlic bread using white bread.  I think I microwaved some peas for a “healthy” side vegetable. 
              When I first got married all I knew to cook was boxed foods.  I microwaved frozen veggies and called it a meal.  My first husband was happy with this since that was how he grew up.  My mom bought me a Betty Crocker cook book as a wedding present and I set about teaching myself how to use it.  I ended up being a cream of mushroom soup master!  I threw it in everything!  However, I thought because I made meals from cans and boxes at home that I was cooking from scratch.  We still drank soda, ate candy, Cheetos, Doritos, basically anything orange.  It still makes me cringe to think about.
Then my husband got sick.  Cancer sick.  We found out he had cancer March of 2007.  The same day my oldest son had his appendix out.  My husband passed away May 25, 2008.  He was only 37 years old. 
              I didn’t put it together that his and my health were connected to what we put into our bodies and now I had 4 kids that I was still feeding the same way.  Then I met my current husband.  He had lived quite a bit differently.  He didn’t like boxed foods and told me he couldn’t keep eating like that for his health but, we were building a house, running 2 offices, and combining a large family so we didn’t have time to eat decently.  We drank soda and sugared coffees to stay awake and ate out often. 
         Then he got sick, too.  Diabetic sick and the sugar had to stop.  I started to research and he started seeing a Naturopath who led us to low carb eating for diabetes.  I stumbled upon the book Nourishing Traditions by Sally Fallon and became very interested in Weston Price and the information he had uncovered back at the turn of the last century.  We changed all of our dietary habits from sugar and boxes to fresh and fermented.  We lost weight and both of us felt much better.  I didn’t even realize how tired I was all the time until I started giving my body real nutrients.  My husbands blood sugar dropped and stabilized.  It still wasn’t ideal but, we were getting some where finally.  We changed the whole family’s diet, too, with much protest from the children.  Despite how much they hated the fresh, healthy food, they ate it and even they started noticing the benefits.  All acne disappeared from every teenage face.  My youngest child's eczema vanished.  Digestive issues went away and the boys didn’t smell near as bad as they did before.  Anyone with teenage boys knows the smell I’m talking about! 
              I knew that God had led me to this knowledge that what we put in our bodies does make a huge difference in our health, that we could let our bodies heal with the help of the foods that God created.  I decided to go back to school and become a nutritionist then. Since then I have been very blessed to help my family and others take control of their health.
              Now, I know this has been a little wordy and believe me, it could’ve been longer.  I am just so amazed even after all this time of how much difference there is in our family’s health since we turned our way of eating around. 
              I highly recommend that if you have a health issue and allopathic medicine hasn’t worked for your needs, pray about it and look into alternative medicine and nutrition. 
Recently, my husband’s blood sugar went up again and we have discovered fasting and keto diet to lower it to NORMAL!! That, however, is for another blog.