Category: Wellness Tips

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Dandelion

Franz Eugen Köhler, Köhler’s Medizinal-Pflanzen

Dandelion (Taraxacum officinale)

Botanical Name: Taraxacum officinale, Taraxacum mongolicum, Taraxacum palustre, Taraxacum vulgar.

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Other Common Names: Blowball, canker wort, clock flower, dente de lion, dudhal, dumble-dor, fairy clock, huang hua di ding (yellow flower earth nail), Irish daisy, lion’s tooth, lowenzahnwurzel, mælkebotte, milk gowan, min-deul-rre, monk’s head, mongoloid dandelion, priest’s crown, puffball, swine snout, tell-time, white endive, wild endive, witches’ milk.

Habitat: Dandelion can be found in the temperate regions of Europe, Asia, and North America. Hundreds of species of this hardy and beneficial herb are found throughout the Northern Hemisphere. Some botanists believe that the plant is circumpolar; that is, native to all the temperate regions of the northern hemisphere. Other botanists classify the dandelion as a species introduced to North America from Eurasia. It is found growing wild in meadows, pastures, waste grounds, sand, gravel, rocks, and even cracks in concrete. Most commercial dandelion is cultivated in Bulgaria, Hungary, Poland, Romania and the United Kingdom.

Plant Description: Dandelion is a hardy, variable perennial that is closely related to chicory (Cichorium intybus) that can reach a height of nearly 12 inches. The roots are fleshy and brittle roots are filled with a white milky substance that is bitter and slightly odorous. The dark brown roots may reach into the soil for a foot or more. The shiny, hairless leaves are irregularly dentate or pinnate, either oblong or spatulate. The leaves grow in a rosette from the milky taproot. The grooved leaves funnel rainfall down to the roots. The yellow flowers grow singly on a straight stem that is leafless, hollow, smooth and pale green; it may be tinged with mauve. The flowers are light-sensitive, opening in the morning and closing in the evening or in the event of cloudy weather. The familiar puff-ball that succeeds the flower is a globular cluster of achenes, each of which is fitted with a parachute-like tuft that easily floats on the breeze in order to distribute the seeds. Dandelion flowers open with the sun in the morning and close in the evening or during gloomy weather. The dark brown roots are fleshy and brittle and are filled with a white milky substance that is bitter and slightly smelly.

Plant Parts Used: Leaves, flowers, and root. Dandelion leaves act as a diuretic, increasing the amount of urine your body makes. The leaves are used to stimulate the appetite and help digestion. Dandelion flower has antioxidant properties. Dandelion may also help improve the immune system. Herbalists use dandelion root to detoxify the liver and gallbladder, and dandelion leaves to help kidney function.

Available Forms: You can find dandelion herbs and roots fresh or dried in a variety of forms, including tinctures, liquid extract, teas, tablets, and capsules. Dandelion can be found alone or combined with other dietary supplements.

History: In the past, dandelion roots and leaves were used to treat liver problems. Native Americans also boiled dandelion in water and took it to treat kidney disease, swelling, skin problems, heartburn, and upset stomach. In traditional Chinese medicine (TCM), dandelion has been used to treat stomach problems, appendicitis, and breast problems, such as inflammation or lack of milk flow. In Europe, dandelion was used in remedies for fever, boils, eye problems, diabetes, and diarrhea.

Dandelion flowers have been used to make dandelion wine, for which there are many recipes. Most of these are more accurately described as “dandelion-flavored wine,” as some other sort of fermented juice or extract serves as the main ingredient. It has also been used in a saison ale called Pissenlit (the French word for dandelion, literally meaning “wet the bed”) made by Brasserie Fantôme in Belgium. Dandelion and burdock is a soft drink that has long been popular in the United Kingdom.

Another recipe using the plant is dandelion flower jam. In Silesia and other parts of Poland and the world, dandelion flowers are used to make a honey substitute syrup with added lemon (so-called May-honey). Ground roasted dandelion root can be used as a non-caffeinated coffee substitute.

Properties

Dandelion is on the FDA’s list of safe foods and is approved by the Council of Europe.

The chief constituents of Dandelion root are Taraxacin, acrystalline and Taraxacerin, an acrid resin, with Inulin (a sort of sugar which replaces starch in many of the Dandelion family, Compositae), gluten, gum and potash. It contains substantial levels of vitamins A, C, D, B-complex, iron, magnesium, zinc, potassium, manganese, choline, calcium and boron.

Diuretic, tonic and slightly aperient. It is a general stimulant to the system, but especially to the urinary organs, and is chiefly used in kidney and liver disorders.

Dandelion is not only official but is used in many patent medicines. Not being poisonous, quite big doses of its preparations may be taken. Its beneficial action is best obtained when combined with other agents.

Note there are some dandelion look-alikes such as cat’s ear (Hypochoeris radicata), hawkweed (Hieracium pilosella), young wild lettuce (Lactuca spp.) plants, and sow thistle (Sonchus spp.) (Tilford, 1997; Virginia Tech, n.d., Edible Wild Food, n.d.). Note that dandelion differs from these plants in that it only has one flower per stem (no branching stems), has a hollow stem containing milky latex, and is not hairy. Cat’s ear and hawkweed, for example are both hairy and have multiple flowers per stem on branched, solid stems.

Surprising Benefits Of Dandelion

Improves Bone Health: Dandelion is rich in calcium, which is essential for the growth and strength of bones and is also rich in antioxidants like vitamin C and luteolin, which protect bones from age-related damage. This inevitable impairment is often due to free radicals and is frequently seen as bone frailty, weakness, and decreased density.

Treats Liver Disorders: Dandelion can help the liver in many ways. While the antioxidants like vitamin C and luteolin keep the liver functioning in optimal gear and protect it from aging, other compounds in dandelion help to treat hemorrhaging in the liver. Furthermore, dandelion aids in maintaining the proper flow of bile, while also stimulating the liver and promoting digestion. Proper digestion can reduce the chances of constipation, which in turn reduces the risk of serious gastrointestinal issues.

Controls Diabetes: Dandelion juice can help diabetic patients by stimulating the production of insulin from the pancreas, thereby keeping the blood sugar level low. Since dandelions are diuretic in nature, they increase urination in diabetic patients, which helps to remove the excess sugar from the body. Diabetics are also prone to renal problems, so the diuretic properties of dandelion can help in removing the sugar deposition in the kidneys through increased urination. Furthermore, the dandelion juice is slightly bitter to taste, which effectively lowers the sugar level in the blood, as all bitter substances do. Consistently lower blood sugar and a regulated insulin release prevents dangerous spikes and plunges in diabetics, so dandelion extracts can be a perfect solution!

Treats Urinary Disorders: Dandelions are highly diuretic in nature, so they help eliminate deposits of toxic substances in the kidneys and the urinary tract. The disinfectant properties of dandelions also inhibit microbial growth in the urinary system. In fact, the diuretic properties of dandelions are so strong that in France, the flower is also called “pissenlit” which means “urinate in bed”.

Skin Care: Dandelion sap, also known as dandelion milk, is useful in treating skin diseases which are caused by microbial and fungal infections. This treatment stems from the fact that the sap is highly alkaline and has germicidal, insecticidal and fungicidal properties. You should be careful while using this sap and avoid any contact with the eyes. This sap can be used on itches, ringworm, eczema, and other skin conditions without the risk of side effects or hormonal disturbances commonly caused by pharmaceutical skin treatments.

Prevents Acne: Dandelion juice is a good detoxifier, diuretic, stimulant, and antioxidant. These four properties make it a great treatment for acne. Before we know how it treats acne, we must know what causes it. Acne typically arises during the teenage years, when the body undergoes many physiological and hormonal changes. The flood of new hormones that bring about the changes in the body must be regulated, but if they don’t remain at a healthy ratio, they tend to deposit somewhat toxic substances into the body. These toxins tend to come out along with sweat through the sweat glands or sebaceous glands on the skin.

During these hormonal changes, these glands secrete more oils which, when mixed with dead skin, block the pores and the secretion of toxins is obstructed. Therefore, the toxic substances cannot escape and eventually result in acne. This situation is exacerbated by the microbial infections on the affected places. Dandelion juice, being a stimulant, diuretic, and detoxifier in nature, can help to regulate proper secretion of hormones, increase sweating, and widen the pores. All of these factors help to facilitate the removal of toxins through sweat and urine. Furthermore, dandelion sap, if externally applied to areas with acne, can inhibit microbial infection and reduce the signs of acne. Also, it can speed up healing due to its vitamin C content, so the scars and ugly red inflammation that traditionally follows acne treatment will be less noticeable.

Weight Loss: Our urine consists of up to 4% fat, so the more we urinate, the more water and fats are lost from the body. Dandelions, being diuretic in nature, promote urination and thereby help in losing the dreaded “water weight” without causing any side effects. Furthermore, dandelions are low in calories, like most leafy greens, but for the small expense of calories (~1oo cal. /4 cups), you get a huge amount of beneficial side effects. This is also why dandelions are sometimes used as sweeteners because they are not packed with unhealthy sugars.

Prevents Cancer: Dandelions are high in antioxidants, such as vitamin C and luteolin, which reduce the free radicals (major cancer-causing agents) in the body, thereby reducing the risk of cancer. Vitamin C also detoxifies the body, which further helps to protect from the development of tumors and various cancers. Luteolin poisons essential components of cancer cells when it binds to them, rendering them ineffective and unable to reproduce. This characteristic has been demonstrated most notably with prostate cancer, although there are other studies being done.

Treats Jaundice: Jaundice is primarily a disorder of the liver in which the organ starts overproducing bile, which ultimately enters the bloodstream and wreaks havoc on the body’s metabolism. The excess bile is also reflected through the color of the skin and eyes, which typically develops a yellow tint. The treatment of jaundice includes three main steps. First, you need to curb the production of bile. Second, you must remove the excess bile from the body, and third, you have to fight the underlying viral infection.

Dandelions are very helpful in all of these steps. They promote liver health and regulate bile production. Being diuretic in nature, they promote urination, where the excess bile can be eliminated. Finally, as an antioxidant and disinfectant due to the presence of vitamin C and luteolin, dandelions fight viral infections as well. They are most beneficial when taken with sugarcane juice since they replace the sugar in the body, which is significantly lowered due to the impact of excess bile. A lack of sugar can cause extreme fatigue and weakness, so dandelions help to boost your energy levels after infection.

Prevents Gall Bladder Disorders: Dandelions are very beneficial for the gallbladder and liver, because they improve their general functioning, protect them from ill effects of oxidants and infections, and regulate the various secretions from both organs.

Cures Constipation: Certain components of dandelion, namely the high levels of dietary fiber make it a beneficial aid for digestion and proper intestinal health. Dietary fiber stimulates healthy bowel movements by adding bulk to stool and also reduces chances of constipation as well as diarrhea. It regulates bowel movements, which can prevent serious gastrointestinal issues. It is commonly prescribed for children who are experiencing constipation, as it is relatively soothing on the stomach. It has also been used to stimulate the appetite, particularly following trauma or surgery.

Prevents Anemia: Dandelions have relatively good levels of iron, vitamins, and protein content. While iron is an integral part of hemoglobin in the blood, vitamin B and protein are essential for the formation of red blood cells and certain other components of the blood. This way dandelion can help anemic people keep their condition in check.

Regulates Blood Pressure: Urination is an effective way of lowering blood pressure. In fact, most of the modern medicines for lowering blood pressure are based on this phenomenon. Dandelion juice, being diuretic in nature, increases urination, both in quantity and frequency. Therefore, it helps to lower high blood pressure. The fiber in dandelion is also helpful in reducing cholesterol and thereby assists in lowering blood pressure since cholesterol is one of the factors that increase blood pressure. Finally, there is a high potassium content in dandelions, which is very effective in lowering blood pressure by replacing sodium.

Other Benefits: Dandelions can also be used as a vegetable and are a good source of fiber. It promotes digestion, and in the past, it was used to treat scurvy because of its high levels of vitamin C. It also has healing effects on dyspepsia, infections in the stomach, intestines and urinary system.

Word of Caution: Dandelions can be helpful in lowering blood sugar, but for patients already taking blood-sugar modulators, this can result in hypoglycemia, an equally dangerous condition. Consult your doctor before adding dandelion supplements on top of your normal treatment. Also, the milk sap of dandelions has been known to cause itchiness, irritation, or allergic reactions on the skin, and should be kept away from the eyes. Finally, there is a rare type of fiber in dandelions called inulin and some people have a predisposed sensitivity or allergy to it which can be quite severe. While adding dandelion greens to your diet in any way, start small and closely monitor your body’s response.

Precautions: The use of herbs is a time-honored approach to strengthening the body and treating disease. However, herbs can trigger side effects and interact with other herbs, supplements, or medications. For these reasons, you should take herbs under the supervision of a health care provider.

Dandelion is generally considered safe. Some people may have an allergic reaction from touching dandelion. Others may get mouth sores.

If you are allergic to ragweed, chrysanthemums, marigold, chamomile, yarrow, daisies, or iodine, you should avoid dandelion.

In some people, dandelion can cause increased stomach acid and heartburn. It may also irritate the skin.

People with kidney problems, gallbladder problems, or gallstones should consult their doctors before eating dandelion.

Possible Interactions

Dandelion leaf may act as a diuretic, which can make drugs leave your body faster. It also interacts with a number of medications that are broken down by the liver. If you are taking prescription medications, ask your doctor before taking dandelion leaf. Medications that may interact with dandelion include:

Antacids: Dandelion may increase the amount of stomach acid, so antacids may not work as well.

Blood-thinning medications (anticoagulants and antiplatelets): It is possible that dandelion may increase the risk of bleeding, especially if you already take blood thinners such as aspirin, warfarin (Coumadin), or clopidogrel (Plavix).

Diuretics (water pills): Dandelion may act as a diuretic, causing your body to produce more urine to get rid of excess fluid. If you also take prescription diuretics, or other herbs that act as diuretics, you could be at risk of electrolyte imbalances.

Lithium: used to treat bipolar disorder. Animal studies suggest that dandelion may worsen the side effects of lithium.

Ciproflaxin (Cipro): One species of dandelion, Taraxacum mongolicum, also called Chinese dandelion, may lower the amount of the antibiotic ciproflaxin that your body absorbs. Researchers do not know whether the common dandelion would do the same thing.

Medications for diabetes: Theoretically, dandelion may lower blood sugar levels. If you take medications for diabetes, taking dandelion may increase the risk of low blood sugar.

Medications broken down by the liver: Dandelion can interact with a number of medications. To be safe, ask your doctor before taking dandelion if you take any medication.

Using Dandelion

Dandelion can be used as a fresh or dried herb, a tea or as a tincture.

Recipes

Dandelion Pesto

Ingredients

  • 2 cups fresh young dandelion greens
  • 1 cup basil
  • 1 cup cashews, almonds, or pine nuts
  • ½ cup olive oil
  • 1 cup water
  • 3 tablespoons lemon juice
  • 3 cloves garlic
  • 1 teaspoon salt

Directions

  • Wash and dry dandelion greens and basil.
  • Combine all ingredients in a blender or food processor and blend until smooth and creamy.
  • Serve as a dip with vegetable crudites or crackers, on pasta, or as a sandwich spread.

Preparations

Dandelion Tea— Infuse 1 OZ. of Dandelion in a pint of boiling water for 10 minutes; decant, sweeten with honey, and drink several glasses in the course of the day. The use of this tea is efficacious in bilious affections, and is also much approved of in the treatment of dropsy.

  • Or take 2 OZ. of freshly-sliced Dandelion root, and boil in 2 pints of water until it comes to 1 pint; then add 1 OZ. of compound tincture of Horseradish. Dose, from 2 to 4 OZ. Use in a sluggish state of the liver.
  • Or 1 OZ. Dandelion root, 1 OZ. Black Horehound herb, 1/2 OZ. Sweet Flag root, 1/4 OZ. Mountain Flax. Simmer the whole in 3 pints of water down to 1 1/2 pint, strain and take a wineglassful after meals for biliousness and dizziness.

For Gall Stones— 1 OZ. Dandelion root, 1 OZ. Parsley root, 1 OZ. Balm herb, 1/2 OZ. Ginger root, 1/2 OZ. Liquorice root. Place in 2 quarts of water and gently simmer down to 1 quart, strain and take a wineglassful every two hours.

For a young child suffering from jaundice: 1 OZ. Dandelion root, 1/2 oz. Ginger root, 1/2 oz. Caraway seed, 1/2 oz. Cinnamon bark, 1/4 oz. Senna leaves. Gently boil in 3 pints of water down to 1 1/2 pint, strain, dissolve 1/2 lb. sugar in hot liquid, bring to a boil again, skim all impurities that come to the surface when clear, put on one side to cool, and give frequently in teaspoonful doses.

A Liver and Kidney Mixture— 1 OZ. Broom tops, 1/2 oz. Juniper berries, 1/2 oz. Dandelion root, 1 1/2 pint water. Boil in gredients for 10 minutes, then strain and adda small quantity of cayenne. Dose, 1 tablespoonful, three times a day.

A Medicine for Piles— 1 OZ. Long-leaved Plantain, 1 OZ. Dandelion root, 1/2 oz. Polypody root, 1 OZ. Shepherd’s Purse. Add 3 pints of water, boil down to half the quantity, strain, and add 1 OZ. of tincture of Rhubarb. Dose, a wineglassful three times a day. Celandine ointment to be applied at same time.

The Health Benefits Of Dandelion For Dogs

If your dog suffers from digestive issues, dandelion may be a great herb to consider. The dandelion flower may be used for its antioxidant properties and may improve the immune system. It is also high in lecithin. Dandelion leaves are loaded with potassium. They also stimulate the appetite and help digestion along with kidney function. They are an ideal choice for dogs with chronic indigestion or those with gas. Dandelion leaf also acts as a diuretic, making it useful in cases of arthritis, kidney stones, congestive heart failure and gallbladder disease. And best of all, dandelion leaf contains lots of potassium, which can be lost through urination. Dandelion leaf also stimulates the liver and promotes the elimination of waste material from the body. Dandelion root is also quite useful and nutritional. The root is a liver tonic and helps to remove toxins from the body, via the kidneys. Signs of toxicity can include:

  • Skin disease
  • Dandruff
  • Chronic constipation
  • Dandelion root can also treat gallstones and gallbladder inflammation.
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Color In Marketing

How Color is Used in Marketing

Color psychology is one of the more fascinating sides of marketing. Reds to motivate. Blues to build trust. Oranges for confidence. The visual light spectrum has the power to play our emotional responses like a violin. Color has profound psychological effect on human emotion and thought, behavior and decisions. Colors exercise powerful effects and induce reactions based on both instincts and associations.

Colors alter the meanings of the objects or situations with which they are associated, and color preferences can predict consumers’ behavior. This is why corporations began researching how to use color to get you to spend more. Sometimes color is the sole reason you bought something, and you didn’t even know it. Color directs what you see and how you react.

  • Contrasting colors are used help to reduce eye strain and assist you in focusing on specific items.
  • The vibrancy of a color can dictate your emotional response.
  • Brighter colors cause you to feel more energetic. They promote physical activity and make it seem that time passes slower.
  • Darker colors make it easier for you to process data.
  • Cooler and softer colors are better for mental activity and make time seem to fly by.
  • Monochromatic (single color) color schemes are easy on the eye and provide a sleek and minimalistic look.
  • Complementary color schemes use two colors from opposite ends of color wheel to provide a pleasing view.
  • Triple color scheme uses three colors equally spaced on the color wheel to provide a harmonious effect on the web page.
  • Pure colors are those without the addition of white, black, or a third color. These are intense, bright, and cheery.
  • Tints are made when you add white to a color, also known as pastel colors, and they are lighter and paler than pure color.
  • Shades are made when black is added to a color. It darkens and dulls the brightness of pure colors.
  • Tones are made when grey is added to a pure color. This ‘tones down’ the intensity of color.
  • Analogous colors are found next to each other on the color wheel.
  • Triad (triangle) – color combination made of three colors evenly spaced on the color wheel.
  • Tetradic (rectangle) – color combination of four colors made up of two complementary pairs.
  • Square – four colors evenly spaced on color wheel.

How do Colors Influence People? (SmallBizTrends.com)

Primary Colors: Red, Blue, Yellow

Secondary Colors: Purple, Green, Orange

Tertiary Colors: red-purple, red-orange, yellow-green

Red – Creates a sense of urgency, which is good for clearance sales. Encourages appetite, thus is frequently used by fast-food chains. Physically stimulates the body, raising blood pressure and heart rate, associated with movement, excitement, and passion. Shows friendliness and strength along with aggressiveness and negative emotions.

Pink – Softer and less intense than red. Provides compassion an unconditional love. Soothing, caring, romantic, hopeful, understanding, and nurturing. Too much pink is draining and can show a lack of power or immaturity.

Blue – The preferred color of men. It’s associated with peace, water, tranquility, and reliability. Blue provides a sense of security, curbs appetite, and stimulates productivity. The most common color used by conservative brands looking to promote trust in their products. It is one of the last colors to be seen so can be perceived as distant, cold, or unfriendly.

Green – Associated with health, tranquility, power, and nature. Used in stores to relax customers and for promoting environmental issues. Green stimulates harmony in your brain and encourages a balance leading to decisiveness. Lends a clear sense of right and wrong but can be over-possessive and materialistic.

Purple – Commonly associated with royalty, wisdom, and respect. Stimulates problem solving as well as creativity. Frequently used to promote beauty and anti-aging products. Presents the opportunity for introspection and distraction as it causes thoughts to wander.

Orange & Yellow – Cheerful colors that promote optimism. Yellow can make babies cry, while orange can trigger a sense of caution. Used to create a sense of anxiety that can draw in impulsive buyers and window shoppers. Orange is the color of comfort and warmth, motivation, positive attitude, and general enthusiasm. Yellow is joyful, happy, cheerful, inspiring, and optimistic. Yet too much yellow makes us feel critical of ourselves and lowers our self-esteem.

Gold – represents charm, friendliness, abundance, prosperity, confidence, luxury, and treasure. Too much can be egotistical, proud, and self-righteous.

Brown – not visually stimulating but provides structure, stability, support, security, and protection. May seem too reserved, scheduled, or boring. Can be used in place of black when it might be too intense.

Black – Associated with sophistication, seriousness, control, independence, authority, power, stability, and strength. Can also show mystery, evil, and death. Often a symbol of intelligence but can become overwhelming or cause sadness if used too frequently.

Grey – Symbolizes feelings of practicality, old age, and solidarity. But too much grey can lead to feelings of nothingness and depression.

White – Associated with feelings of purity, cleanliness, peace, innocence, and safety. Represents new beginnings and provides a blank slate. Can be used to project an absence of color or neutrality. White space helps spark creativity since it can be perceived as an unaltered, clean state. Too much white can lead to isolation, loneliness, and emptiness.

https://coschedule.com/blog/color-psychology-marketing/
https://thelogocompany.net/blog/infographics/psychology-color-logo-design/
https://www.ravepubs.com/using-color-psychology-design-digital-signage-messages/

Color & Word Association

  • Trust: Most chose the color blue (34%), followed by white (21%) and green (11%)
  • Security: Blue came out on top (28%), followed by black (16%) and green (12%)
  • Speed: Red was overwhelmingly the favorite (76%)
  • Cheapness: Orange came first (26%), followed by yellow (22%) and brown (13%)
  • High Quality: Black was the clear winner (43%), then blue (20%)
  • High Tech: This was almost evenly split, with black the top choice (26%) and blue and gray second (both 23%)
  • Reliability: Blue was the top choice (43%), followed by black (24%)
  • Courage: Most chose purple (29%), then red (28%), and finally blue (22%)
  • Fear/Terror: Red came in first (41%) followed by black (38%)
  • Fun: Orange was the top choice (28%), followed closely by yellow (26%) and then purple (17%)

Color Association by Gender

  • Blue is the favored color by both men (57%) and women (35%), though it is more heavily favored by men.
  • Men dislike brown the most while women dislike orange the most.
  • Colors that were disliked were also seen as “cheap.”
  • Men tolerate achromatic colors (i.e. shades of gray) better.
  • Women preferred tints while men preferred pure or shaded colors.
  • A majority of men (56%) and women (76%) preferred cool colors in general.
  • Orange and yellow grow increasingly disliked as both genders get older.
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Nutrition for Strength Training

As with so many other fitness activities, strength training is about more than just throwing some weights on a bar and lifting. Truly effective strength training also relies on a healthy nutrition plan and appropriate pre- and post-workout fuel, all designed to maximize results. Restricting foods and cutting calories are not recommended during strength training to ensure the body continues to get adequate nutrition to function and prosper with resistive activities. Consuming whole and unprocessed food is highly recommended over prepared and packaged food and supplements.

The best nutrition program, overall, to support a strength-training program includes the following:

Carbohydrates: 6 to 10 grams per kilogram of body weight (2.7 to 4.5 grams per pound of body weight). Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. Personal carbohydrate requirements vary based upon the intensity and length of workouts as well as body size, sex and even environmental conditions. Carbohydrates are essential to brain and muscle function.

Protein: 4 to 20 grams per kilogram of body weight (0.5 to 0.8 grams per pound of body weight). These recommended protein intakes can generally be met through diet alone, without the use of protein or amino acid supplements. Simply by combining both plant and animal based proteins in your meals throughout the day. Protein is essential to maintaining and gaining muscle tissue.

Fat: 20 to 35 percent of total energy intake. It can often be tempting to drop below this level in the quest for improved results; however, consuming less than 20 percent of energy from fat does not benefit performance. It’s important to stress the importance of total nutrition for optimal results. Combining unprocessed animal and plant derived fats provides the most nutrition for the body. Fat is essential to brain, muscle, hormone and nerve function.

Hydration: Adequate fluid intake before, during and after exercise is important for health and optimal performance. Dehydration decreases exercise performance. In the hours after exercise, clients should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids. Adequate hydration ensures the cells of the body can remove waste and function properly.

As with other training programs, fueling up in the hours prior to strength training is essential to an effective session. The goal of this small meal is to boost energy for the training itself as well as to prime the body for faster recovery after the workout.

Nutrient Dense and High in Fat Breakfast Sandwich Example:

  • 2 slices Thick Cut Uncured Bacon
  • 1-2 Eggs fried or scrambled
  • 2oz Mozzarella slices
  • 2 slices Whole Grain/Flax Seed Bread or whole bagel (more protein than bread)
  • Grass fed butter for the bread/bagel
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Goals vs. Resolutions

A New Year’s resolution is a tradition, most common in the Western Hemisphere but also found in the Eastern Hemisphere, in which a person resolves to change an undesired trait or behavior, to accomplish a personal goal or otherwise improve their life.

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History of the New Year’s Resolution

  • Babylonians made promises to their gods at the start of each year that they would return borrowed objects and pay their debts.
  • The Romans began each year by making promises to the god Janus, for whom the month of January is named.
  • In the medieval era, the knights took the “peacock vow” at the end of the Christmas season each year to re-affirm their commitment to chivalry.
  • At watchnight services, many Christians prepare for the year ahead by praying and making these resolutions.
  • This tradition has many other religious parallels. During Judaism’s New Year, Rosh Hashanah, through the High Holidays and culminating in Yom Kippur (the Day of Atonement), one is to reflect upon one’s wrongdoings over the year and both seek and offer forgiveness.
  • People can act similarly during the Christian liturgical season of Lent, although the motive behind this holiday is more of sacrifice than of responsibility.
  • In fact, the Methodist practice of New Year’s resolutions came, in part, from the Lenten sacrifices.
  • The concept, regardless of creed, is to reflect upon self-improvement annually.

At the end of the Great Depression, about a quarter of American adults formed New Year’s resolutions. At the start of the 21st century, about 40% did. In fact, according to the American Medical Association, approximately 40% to 50% of Americans participated in the New Year’s resolution tradition from the 1995 Epcot and 1985 Gallop Polls. A study found 46% of participants who made common New Year’s resolutions (e.g. weight loss, exercise programs, quitting smoking) were likely to succeed, over ten times as among those deciding to make life changes at other times of the year.

In a 2014 report, 35% of participants who failed their New Year’s Resolutions admitted they had unrealistic goals, 33% of participants didn’t keep track of their progress, and 23% forgot about them; about one in 10 respondents claimed they made too many resolutions.

A 2007 study by Richard Wiseman from the University of Bristol involving 3,000 people showed that 88% of those who set New Year resolutions fail, despite the fact that 52% of the study’s participants were confident of success at the beginning. Men achieved their goal 22% more often when they engaged in goal setting, wherein resolutions are made in terms of small and measurable goals (e.g., “lost a pound a week” rather than “lose weight”).

Some popular resolutions are:

  • Promise to donate to charities more often
  • Try to become more assertive
  • Strive to be more environmentally responsible.
  • Improve physical well-being: eat healthy food, lose weight, exercise more, eat better, drink less alcohol, quit smoking, stop biting nails, get rid of old bad habits
  • Improve mental well-being: think positive, laugh more often, enjoy life
  • Improve finances: get out of debt, save money, make small investments
  • Improve career: perform better at current job, get a better job, establish own business
  • Improve education: improve grades, get a better education, learn something new (such as a foreign language or music), study often, read more books, improve talents
  • Improve self: become more organized, reduce stress, be less grumpy, manage time, be more independent, perhaps watch less television, play fewer sitting-down video games
  • Take a trip
  • Volunteer to help others, practice life skills, use civic virtue, give to charity, volunteer to work part-time in a charity organization
  • Get along better with people, improve social skills, enhance social intelligence
  • Make new friends
  • Spend quality time with family members
  • Settle down, get engaged/get married, have kids
  • Pray more, be more spiritual
  • Be more involved in sports or different activities
  • Spend less time on social media (such as Facebook, Instagram, Twitter, Tumblr etc.)
  • Spend more time listening to different or conflicting points of view

Instead of making resolutions, setting measurable goals is more likely to lead to success in seeing your hopes and dreams come to fruition. Want to increase the chances of seeing your dreams become reality? Here are some goal-setting tips that will get you started on your journey towards reaching your goals.

Focus on Intention Rather Than Outcome

Most New Year’s resolutions focus on an outcome, e.g., losing 10 pounds or being more productive at work. But what if you turned your focus inward instead, focusing on your intention rather than any results? Your goals for the year might then change; instead of losing weight, maybe your goal is to treat food as nutrition rather than enjoyment. You might be surprised at how effective such a mindset can be!

Highlight the Things You Do Well, Not What You Need to Change

Who says you need to change, anyway? You’re just perfect the way you are: every flaw, every weakness, every time you chose to sit on the couch and watch TV instead of going to the gym. Maybe these aren’t things to be fixed but rather to be celebrated as unique aspects of your personality and life. Perhaps it’s okay to leave the betterment plan for another time and instead focus your attention on the things you like about yourself.

Be S.M.A.R.T.

When it comes to goal setting, S.M.A.R.T. is a familiar acronym for specific, measurable, attainable, relevant, and time-sensitive. Too often, people set goals that are vague and unrealistic. Not only does this lead to frustration, but it also decreases the likelihood of actually achieving the goal. The S.M.A.R.T. method can be applied to a variety of goals, whether professional or personal, giving you the tools you need to succeed in your goal setting endeavors.

Write it Down

The daily minutiae of life is enough to rattle even the most skilled multi-tasker. With family dinners, kids’ sporting events, and household chores, life is truly a juggling act. Still, we manage to fall into the routine of getting those things done without a need to write them down. When it comes to goals, however, we are not very likely to simply fall into a routine. Achieving goals involves deviating from the daily monotony, stepping outside of your comfort zone, and challenging yourself. Writing down your goals allows you to free up some of that mental clutter so that you can visualize those things that you want to achieve. Also, tracking your progress by checking things off will give you a sense of accomplishment, motivating you to keep going.

Avoid Comparisons

When you are working towards improving your life, it is common to compare yourself to other people. Your perception is that they are superior to you, or more privileged in some way. The social media phenomenon doesn’t help; your ‘news feed’ overflows with announcements of your friends’ new love interests, weight loss, and new jobs, quickly turning you into a green-eyed monster. How does this serve you, exactly? It doesn’t. When you compare yourself to others, you rob yourself of time you could be spending on your own self-improvement. It is also important to keep in mind that everyone’s journey is different; although we have similar destinations, our paths are often quite different. Follow your own path.

Anticipate Setbacks & Opportunities (bolster your resilience)

Research shows that using “If/then” thinking encourages us to be more flexible and creative when it comes to problem solving; it’s what Peter Gollwitzer has called “implementation intention.” Basically, your mindset is “If X happens, then I’ll do Y.” This has you thinking proactively and forces you to pay attention to situational cues; it can be used in almost every situation too. Let’s say you are trying to smooth out what has been a bumpy relationship with a friend; you begin by thinking, “If she’s open to talking, then I’ll talk to her about how we might resolve our differences.”  Needless to say, if she appears not to be open to talking, you will reframe and wait for a better moment. Sticking to a single plan is a terrible idea so keep using “If/then” thinking. Your ability to quit and pivot is absolutely key to success.

Embrace Failure

Rich Dad Poor Dad author Robert Kiyosaki says that “successful people don’t fear failure but understand that it is necessary to learn and grow from.” Setting goals involves learning what you need to do in order to achieve personal growth. Embracing failure by seeing it as a necessary part of achieving your goals will only make you stronger and more resilient as you continue on your road to towards achieving your goals.

Enjoy the Process

Big success is made up of small victories. If your weight loss goal is 20 lbs, chances are that you will not lose it all at once. Still, you can celebrate your pants fitting a little looser every week. Having goals is important; however, we don’t stop living while we pursue them. Life happens while you are in the midst of seeing your dreams realized. Don’t allow your focus on the outcome to keep you from enjoying the process.

Celebrate Your Successes

Appreciation can sometimes be played down in life and we tend to forget to appreciate what we’ve done and what we have. Appreciating our small wins and the small steps we take can be the difference between failing and succeeding. Lack of appreciation and gratefulness can lead us down the slippery slope of not being able to see the importance of our small successes. Celebrating the small stuff is us acknowledging that we are well on our way to achievement – in fact we are achieving all the time and it’s a myth that we are only successful once we’ve reached that elusive goal.

People move through their lives never celebrating success because they often don’t recognize when they have been successful. Our personal definition of success greatly influences our perception of self and the meanings we place on our experiences. Developing your authentic and personalized definition of success is key when talking about healthy ways to celebrate.

Psychologist and author of Emotional Success: The Power of Gratitude, Compassion and Pride, David DeSteno, PhD, studies the relationships between emotions and success. In his work, DeSteno shares that emotions, such as pride, can lead people to greater future success. Regarding prosocial emotions such as gratitude, compassion and pride, he states: “These feelings – gratitude, compassion and pride – are easier to generate than the willpower and self-denial that underpin traditional approaches to self-control and grit. And while willpower is quickly depleted, prosocial emotions actually become stronger the more we use them.”

Celebrating vs. Rewarding

When we think of celebrating, we may think about rewarding ourselves after accomplishing a goal or job well done. Although rewarding yourself may feel the same as celebrating, a reward suggests that there is no continuation of effort in that particular task after earning the prize. Celebrating is about an appreciation of the process, your effort, those who have supported you along the way and where you would like to go next.

Extrinsic motivation is when we feel motivated to complete a task because we want to earn an external reward, such as a gift, ribbon, trophy or money. The process of completing the task becomes more about the final outcome than the process and effort required to complete the task. When we rely too much on extrinsic motivation and reward, it can be difficult to find the energy to engage in the task itself when that external reward is removed.

Intrinsic motivation, on the other hand, is motivation that comes from within rather than focusing only on the outcome or reward. This type of motivation has more to do with the process and effort of the task than the outcome. When intrinsically motivated, people will engage in a task for the joy of doing so, even if there is no trophy to be won at the end. Celebrating success in a healthy way allows us to enhance the positive emotion around our effort, further increasing our intrinsic motivation.

How to Celebrate in a Healthy Way

There are a few simple ways that you can celebrate your success and promote motivation to continue on your journey to personal fulfillment.

Personal Reflection

What is it that you are celebrating? Sure, winning the game or meeting your sales quota would be reasons to celebrate, but if we take away the outcome and look at the journey it took to get there, what would you want to celebrate most? Take time to reflect on things like the elements of your value system that guided your decision making and the personal strengths that helped you achieve your goal.

Include Others

When celebrating success, it can be easy to forget others who may have helped us, in ways big or small, to reach the finish line. Including others in your celebration is a wonderful way to build and strengthen connection with coworkers, loved ones or others who helped you along the way. Give them specific feedback about the ways that they helped you achieve your goal and express gratitude for their help. People enjoy feeling helpful, appreciated and connected. When you celebrate success with others you are nurturing the kind of meaningful relationships that allow those same people to want to help you in the future.

Be Present

In our fast-paced society we seem to always be focused on the future. When we have reached one goal we quickly move on to the next, often with no celebration at all. In fact, sometimes it can feel uncomfortable for people to celebrate their own success for fear that they would be drawing too much attention to themselves or setting themselves up for embarrassment. Celebrating your success, especially in the ways we are talking about here, includes slowing down to appreciate and live the experience of your success with those who are important to you.

Nurture Yourself

Celebrate in fun ways that nurture your mind, body, and spirit. Decide to celebrate in ways that speak to you and what you enjoy most. Examples of ways to celebrate while nurturing at the same time include:

  • Dinner party with loved ones
  • Walk or jog in the park
  • Watch sunrise or sunset
  • Massage or spa treatment
  • Game night with friends
  • Start a new journal
  • Go on an adventure
  • Try a new hobby

Creating Successful Habits

Successful habits equal success. We all know creating and changing habits can be hard as our minds find it difficult to adapt to new routines but acknowledging and celebrating the small wins are how you help yourself establish the habits you need and to keep you going. Our brains need reinforcement so allowing yourself to be rewarded will develop an ‘addiction to progress’ that will cause your brain to want to carry on to the next steps.

So, what is the secret to a successful habit? It’s all about understanding the importance of the present moment. We tend to take the present moment for granted – it seems insignificant and we believe the little things we do in the moment aren’t changing us. You must invest in the small things over a long period of time and understand that you only have the moment you are in and although these moments seem insignificant when determining whether you succeed or fail at something, it is the combination of moments over time that achieve the big things.

Celebrating your wins not only feels great physically, it also reinforces the positive attitude and behavior you want to have show up when you face a new challenge or opportunity.

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Dealing with Kidney Infections Naturally

I was born with a birth defect that caused permanent kidney damage. Doctors surgically re-implanted my ureters into my bladder, causing scar tissue to form. The scar tissue traps irritants and bacteria from the urine causing inflammation and infection. For twenty years I had 4 to 6 kidney infections every year. Antibiotics and sulfa drugs were the prescriptions of choice. No one ever discussed diet choices or natural therapies for support during that entire time.

Then one day it all came crashing down. I was extremely stressed out. I had taken on too much by working, going to school, taking care of a family and starting a business. I had a massive infection; the pain was excruciating. The doctors prescribed the strongest antibiotic I have ever had. By the time I was done with it I knew something was very wrong. The infection was not gone after 14 days of treatment and my skin had turned grey. I was extremely fatigued, my muscles were sore, my joints were stiff, I was deeply depressed and an emotional wreck.

The antibiotics had killed all the bacteria, even the good ones. This allowed candida to overgrow everywhere, literally everywhere. That is when I learned what candidiasis is. That is a whole different story though. After a three day fast on vegetable juice I was able to start over.

As I was resting and healing, I learned as much as I could about the causes of kidney infections. I found that acids and caffeine in the diet were the two main culprits of kidney inflammation. Excess sugar (glucose) in the blood also causes kidney irritation, which is common in diabetics. Any irritation can lead to infection, especially with the damage I already had.

So, I began using the herbal remedies I learned about from books and in college. I also, almost completely, worked sugar, coffee, tea, soda and caffeine out of my diet. I made many changes that would help to prevent this from happening again. Instead of coffee, tea, and soda I drink a chicory root based chai tea that is caffeine free. I began using honey instead of sugar in my herbal teas. Eliminating most of the processed foods from my diet went a long way in reducing the inflammation.

To help prevent an infection I found a variety of herbal remedies that are great for keeping the inflammation down and reducing the chance for infection. Of course, there is chamomile, the best herbal anti-inflammatory, unless you are allergic to it. Adding lavender can be calming and pain relieving. Dandelion assists in liver and kidney function and works as a gentle diuretic. Nettles reduces mucolytic inflammation and helps balance hormones.

To help stop an infection once it has started, I found herbal remedies that work much like antibiotics in the body. Except they do not kill all bacteria, instead they provide nutrients that support and improve immune function. This way the body can fight the infection in a natural process, instead of being forced to kill everything. Usnea is an amazing antibiotic that grows on trees in any moist area throughout North America, even in Colorado. Uva Ursi is a Native American remedy for blood in the urine. Thyme (Red or Spanish) as an oil or herb is a strong antibiotic that will kill just about anything that does not belong.

Every day I drink at least 120 ounces of water and 72 ounces of herbal tea with honey and milk. My herbal tea includes cinnamon, clove, cardamom, ginger, chicory, uva ursi, dandelion, passionflower, rose, jasmine and blessed thistle. I drink 8 ounces cranberry juice once a week. Just to keep my kidneys flowing and my bladder clear.

Every day I eat at least one raw salad of leaf lettuce, cabbage, kale, carrots, avocado and nuts or seeds with homemade or bottled dressing. Some days I eat sardines, tuna or salmon with one meal. I avoid packaged foods as much as possible, but I do eat fast food or restaurant food for two or three meals a week. Breakfast usually includes either bacon and eggs with whole grain organic toast or yogurt and walnuts, depending on how active I need to be for the day.

Every day I use my homemade body oil to moisturize and nourish my skin. This is simply a sunflower oil base with essential oils for healing inside and out. The essential oils I use include (in order of concentration) sweet orange, lavender, geranium, ylang ylang, myrtle, thyme, sage, nutmeg, rose and jasmine. This blends assists in balancing hormones, boosting immunity and preventing infection. I can make a blends just for you as I do for myself and my family. Contact me here.

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Every day I use CBD to also assist in relieving inflammation and pain. Cannabidiol has shown, through scientific research, its ability to nourish tissues, alleviate inflammation and reduce pain. CBD drops nourish from the inside and CBD vape is perfect for immediate pain relief. CBD lotions and skin care add additional nutrients not found in every day natural products. Get your American made CBD here.

I also use activity to help control my inflammation and reduce the pain. Yoga is huge for relieving pain by moving the fluids from the joints and tissues. Sweat producing weightlifting and aerobics are great for assisting the body in removing fluids and toxins. I use Tai Chi to help balance my emotions through self-control. Deep breathing and meditation practices help ease my mind and reduce mental inflammation.

Now whenever I have an infection, which are much fewer and farther apart thankfully, I take many different steps. First, I begin taking a two week regimen of Usnea and Uva Ursi capsules that I make at home and avoid any sugar. Then, I use specific yoga poses to tone the kidneys and assist in their function. I take warm mineral baths to assist in removing fluids and soothing pain. Much different than almost dying while taking antibiotics. I feel so much better, I have no words to describe how much better!

The cost difference is immense as well. I avoid costly doctors visits and expensive antibiotics, their side effects as well. Especially without health insurance. While maintaining improved health and wellness.

Ask me how I can help you here.

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Weight Loss Misconceptions

Our bodies are composed of water, tissue, bone, muscle and fat. The composition varies slightly by gender, age and genetics. Every person has the capacity to burn fat and build muscle. The amount lost or retained depends on our gender, age, genetics and lifestyle. The scale (our weight) tells us nothing of our composition and is misleading when it comes to our overall health.

Weight loss and weighing less are misleading goals for health promotion. Yes, having less body fat leads to a healthier body. The problem is that weight loss includes losing muscle along with fat. We are focused on losing weight when we should focus on gaining weight. Gaining muscle weight and burning fat, that is. Muscle mass weighs eight times that of fat mass. As you build muscle you will gain ‘weight’ even as you burn fat.

Losing muscle mass leads to an increase in stored body fat and a reduction in circulatory function. Muscle movements help push fluids through the circulatory system. Muscles also consume large amounts of energy to maintain their mass and strength. The less muscle mass you have the fewer calories you burn at rest; the fewer calories you can consume daily. The lower the amount of skeletal muscle the lower the function of the circulatory system, including the heart.

When we cut calories or certain foods (diet) or submit ourselves to an excess of aerobic activity we are only losing/burning calories. Aerobics in moderation do have their place in heart and circulatory health. Too much aerobic activity leads to muscle atrophy and joint instability with overuse. The muscles are usable calories (muscle glycogen becomes glucose) and are easily broken down to fuel aerobic activity. We weigh less because we are losing muscle and fat mass.

Fast aerobic activity must be balanced with slower strength training activities to ensure the body maintains necessary muscle mass and joint stability for daily function as we age. Slower controlled movements during exercise increase the strength and stability of the joint. Reducing the speed and amount of movement on the joints allows them to last longer for us, reducing the need for reconstruction or replacement surgery.

Avoiding hard jarring movements in fast aerobic movements is essential to maintaining joint integrity. Every hard or rapid downward motion on the joint and body affects fascial and ligament connections, joint strength and intestinal flow. Instead of running try walking with weight, cycling or rowing. Instead of Body Pump try strength training or weightlifting. Instead of Step Class try Tai Chi Flow or Power Yoga. Instead of only walking, add seated weightlifting.

Aerobic activity combined with strength training in a weekly exercise routine increases muscle mass and fat burning capability more effectively than aerobic activity alone. Combining the two provides the body with the opportunity to increase skeletal muscle strength and density while improving cardiac muscle strength. Exposing the body to multiple types of physical activity is best for maintaining overall function throughout life.

Benefits of Increasing Muscle Mass at Any Age: these are the benefits of gaining muscle mass without dieting or restricting your eating. Therefore, we must consider that weighing more can be healthy.

  1. Enhances your level of functional fitness: Your muscles play a key role in determining whether you can perform the activities of daily living at home, work, and play. Accordingly, the higher your level of muscular fitness, the more likely you will be able to do the tasks in your life without undue fatigue or risk of injury
  2. Facilitates your efforts to control your fat mass: The amount of lean muscle mass you have helps to determine your resting metabolic rate, which in turn significantly affects the number of calories you burn. All factors considered, the more muscle you have, the easier it is to keep your body fat within a desirable range.
  3. Promotes bone health: Strength training not only makes your muscles stronger, it makes your bones stronger. Performed over an extended time, strength training has been found to increase bone density. Accordingly, proper strength training will help to lower your risk of bone loss. Increasing bone density also increases overall bodyweight.
  4. Reduces your chances of sustaining both muscular and skeletal injuries: It is estimated that a significant number of various injuries that occur in physical activity could be prevented through a higher level of muscular fitness. Strength training can be viewed as a relatively effective and inexpensive form of personal health insurance.
  5. Slows down the so-called aging process: Strength training enhances the ability of older adults to perform the daily tasks associated with independent living. Proper strength training can have an invaluable impact on helping senior citizens maintain their independence and personal dignity.
  6. Decreases the relative muscular demands of specific tasks: Every physical activity requires a certain percentage of an individual’s maximal level of muscular strength. For individuals who become stronger through strength training, common activities of daily living (e.g. carrying groceries, shoveling snow, lifting small children) require less effort and are easier to perform.
  7. Helps treat and prevent lower back pain: Proper strength training can help reduce the incidence and severity of lower back pain by strengthening both your abdominal and lower back muscles. By enhancing your postural stability, keeping these muscles strong can help prevent undue load forces from being placed on your spine.
  8. Enhances your appearance: The “fit, healthy” look is a matter of muscle tone, and an improved level of muscle tone is a by-product of proper strength training. Fortunately, substantial changes in the level of strength and tone of a muscle can occur in a relatively short period.
  9. Improves sport performance: Strength training has been shown to enhance an individual’s ability to perform a variety of skills. A higher level of muscular fitness affects not only your capacity to perform a specific task, but also your ability to continue to perform that task at an acceptable level over an extended period.
  10. Improves psychological wellbeing: Strength training has been found to have a positive impact on your level of anxiety, depression, and self-esteem. Accordingly, strength training can have a meaningful effect on the various facets of the mind-body connection.

Benefits of Losing Body Fat by Increasing Muscle Mass Instead of Dieting:

  1. Improves overall physical fitness
  2. Lower risk of cardiopulmonary and heart disease
  3. Reduce strain on blood vessels, increases blood flow to the brain and boost overall brain function (improves memory, concentration, and problem solving skills)
  4. Lowers digestive and immune system stress, improves mental health
  5. Lower risk for other conditions such as type 2 diabetes and cancer
  6. Lower “bad” LDL cholesterol levels, increase “good” HDL cholesterol levels, and manage high blood pressure
  7. Keeps the body warmer in colder seasons and climates with better circulation
  8. Ensures the body continues to get proper nutrition without restrictive dieting

In the end, we see that losing weight should not be our focus for maintaining physical health throughout aging. Gaining or maintaining muscle mass through regular resistive activity is essential to maintaining self-reliance and health into old age. Resistive activities are essential for maintaining circulatory function, bone density and joint function throughout life.

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