Breast Cancer Awareness and Prevention

October is Breast Cancer Awareness Month, and with this being the most common cancer diagnosis for American women, it’s vital we’re proactive about PREVENTION of this disease and improving overall body homeostasis as best we can. There’s so much coming at us these days, we have to be more proactive about supporting ourselves to feel our best and avoid dis-ease. Through the media or our standard doctors office it’s easy to feel hopeless and full of fear or overwhelm that disease awaits us all, and there’s little hope but surgery or pharmaceuticals and side-effects; but there is hope, knowledge, and tools available to us, and it doesn’t come in a ‘pink washed’ package of cookies for breast cancer.

Through Epigenetics we know that although we may have the genes that can predispose us to this disease, our internal and external environment play the greatest roles. Be it our nutrition, gut health and hormone balance, our stress, and the toxicity in our environment or food/drink, we can help prevent dis-ease by supporting the ecosystem of our body so that dis-ease is much less likely to take root.

So what can we do in our day-to-day to optimize our health in a way that helps prevent this disease?

Firstly what we put in our body is truly foundational, so nutritionally speaking we can:

1) Reduce/eliminate sugar, processed carbs, and alcohol. Sugar increases insulin, estrogen, and inflammation, and feeds cancer. Enjoy the very occasional treat and celebration, and make it count, make sure it’s grandmother’s famous cookies or other made with love and goodness.

2) Eat a rainbow of diverse plant foods, to nourish your body, balance your microbiome, support healthy elimination and hormones, and phytonutrients to fight off disease. Try to eat a fruit or vegetable from every color, especially the dark greens, blues, and purples every day. Eat broccoli sprouts or broccoli consistently; richest in sulphoraphane, a powerful phase II detoxifier, helps clear excess inflammatory estrogen, and helps prevent breast cancer cells.

3) Feed your healthy gut bugs. Eat prebiotic and probiotic rich foods daily like raw sauerkraut, kimchi, miso, unsweetened coconut or goat kefir, etc. These are vital for a healthy microbiome, resilient immune system, healthy hormone metabolism, toxin elimination, energy, mood, and fighting disease! They help us to digest our other foods and get their nutrients, support our internal boundaries and fending off invaders.

Most importantly, if you have a family history of breast cancer and/or symptoms of hormone imbalance, please work with a Functional, Integrative, or Naturopathic practitioner to do some simple salivary or urinary sex hormone testing (it’s not that costly), and perhaps a full thyroid hormone panel, and support you in a well-rounded effective root cause approach. This is so important, and I find so often women are suffering with chronic fatigue, anxiety, depression, weight issues, hot flashes, painful or skipped period, etc. thinking that’s just the way it is, until some testing and balancing their gut and hormones, and they feel like the best version of themselves and haven’t felt that way in years. It’s not ‘in your head’ like your partner or doctor may say, often times it’s a physiological imbalance or toxicity and just needs some support.

So, moving on. Some key Lifestyle steps we can take daily:

1) Eliminate plastic and aluminum cans (BPA lining, pthalates, etc) from your life as much as possible, especially holding food or drink. Never heat up your food in plastic or drink water from plastic bottles. Xenoestrogens lead to cancer and are stored in our fatty tissue, aka breasts. Use glass jars and bottles, bring them to the store or co-op to fill your food, use a hydroflask or glass bottle for your drinking water.

2) Get rid of all FACE/BODY/BEAUTY CARE with chemicals and unknown elements, and FRAGRANCE PRODUCTS! If it’s not a plant (from the earth, not a factory), don’t use it. Living Libations is my top favorite truly clean skincare/oralcare/haircare/etc line, OR make your own. We don’t need most of these products, health, beauty, slower-aging come from our internal health and wellbeing.

3) Replace chemical CLEANING PRODUCTS with natural alternatives, like baking soda, vinegar, citrus oil, lemon or sage infused vinegar, etc.  This is something I’m currently exploring how to purchase less plastic bottles of cleaning products and make my own with simpler, healthier ingredients.

4) DAILY Exercise reduces risk and recurrence! Get your body moving and heart pumping every day, even for 30minutes, we simply have to do it. Jog, run, hike, dance to your favorite music, yoga, HIIT, pilates, spin, etc. Find what you enjoy, and commit every day. Side effects include better mood and sleep, more energy and clarity, better digestion and elimination, and decreased risk of all cancers!

5) Manage Stress daily, become more aware of your breath throughout the day and take more deep belly breaths, take 15minutes+ to meditate/breathe DAILY, do yoga, read or journal, take a bath. Set aside a chunk of time every day for YOUR grounding and releasing self-care!

6) Set Digital Boundaries. Keep the phone away from your body (and computer off your lap btw), use speaker phone or headphones (with the cord), turn it on airplane mode whenever you can especially while sleeping, use an old school alarm clock, digital detox every morning/evening/weekend if possible, don’t check your phone until after breakfast each morning, and NEVER hold it in your bra or purse by your chest.

7) Lymphatic support. Two of my favorite self-care breast practices are dry brushing in the sauna, and using a GuaSha stone in the bath or shower. With the smooth and crescent shaped stone and some coconut or jojoba oil (can add a little citrus oil), vigorously massage the breasts, break up any soft tissue fibrosis and cleanse the lymphs and breast tissue.

Then, with those foundational layers in place, we can add in some supplemental support.

1) Medicinal mushrooms, like Turkey Tail, Chaga, Reishi, Maitake, Lions Mane, etc. offer powerful immune support, prevention and apoptosis of cancer cells. Mushrooms are adaptogens, meaning they help us to adapt to stress, in our external or internal environment, and help our body to find homeostasis. These are an incredible ally available to us, and easy to add fresh mushrooms into our meals, take as supplements, or add powders into our latte or smoothies. Look for brands you trust like Host Defense, by the world renowned mycologist, the amazing Paul Stamets.

2) Another powerful ally coming onto the radar is CBD, also known for it’s homeostatic, adaptogenic, and anti-tumor qualities. CBD, from hemp or cannabis, induces cell death in breast cancer cells and is an inhibitor of aggressive breast cancer cells. In this quickly booming field, where companies are slapping CBD on every kind of product to sell more, it’s important to look for brands you trust. Look that they provide a clean report of no residual toxicants, and that their Hemp or CBD is broad spectrum (not isolate!), sun grown and organic if possible. I of course know and trust Foria Wellness and soon they’ll be releasing ‘Basics’ a daily sublingual of organic broad spectrum hemp, in organic coconut MCT oil, the highest quality and most honest price out there. They’ll also soon have some broad spectrum CBD suppositories to also get your dose or support any symptoms of lower pelvic pain/inflammation. So you can sign up on their site to stay in the loop; they’re also offering some fantastic in-depth articles.

I hope this serves you well, and offers tools to empower you, tips to weave into your daily life that not only helps prevent this disease or others, but overall improves your wellbeing and ability to show up in this world with joy and resilience.

If this inspired or helped you, please share with those you love that could benefit. If there’s more you’d recommend, tips you’ve learned, please share with me below!

REFERENCES:
Cannabidiol induces programmed cell death in breast cancer cells by coordinating the cross-talk between apoptosis and autophagy. Mol Cancer Ther. 2011 Jul;10(7):1161-72. doi: 10.1158/1535-7163.MCT-10-1100. Epub 2011 May 12. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21566064

Cannabidiol as a novel inhibitor of Id-1 gene expression in aggressive breast cancer cells. Mol Cancer Ther. 2007 Nov;6(11):2921-7. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18025276

Exercise, physical activity and breast cancer: the role of tumor-associated macrophages. Exerc Immunol Rev. 2012;18:158-76. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22876727

Standish LJ, Wenner CA, Sweet ES, et al. Trametes versicolor Mushroom Immune Therapy in Breast Cancer. Journal of the Society for Integrative Oncology. 2008;6(3):122-128. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19087769

Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells. Li Y, Zhang T, Korkaya H, et al. Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells. Clinical cancer research : an official journal of the American Association for Cancer Research. 2010;16(9):2580-2590. doi:10.1158/1078-0432.CCR-09-2937.

The Epidemic of Canine Cancer

These days 1 in 2 dogs are dying of cancer. This is a MASSIVE epidemic, and yet never did I think that I would be faced with my 10 year old golden boy getting cancer, not with my background in Nutrition and Functional Medicine, and his whole food diet and nutritional supplements, life and adventures in nature, the love and care I poured into his every moment here. It wasn’t supposed to happen to us, he was always the picture of health, of joy, of love and goodness in the world. But the disease more than touched us, it humbled, shattered, and built us anew, and it made me write our story in hopes it can help if cancer is touching you too.

Cancer is the ultimate re-membering, remembering that as much as we may try, we cannot control life and death; but we can control HOW we choose to perceive and move through painful challenges, what lessons and slivers of beauty can perhaps be uncovered along the path of living and dying wise.

Bastian was a tall, fit, vibrant yellow labrador, and despite being born with severe hip displaysia, he always thrived and was ready for absolutely anything. Even still, the day after my birthday, I was rushing him to the ER, he had come up to me with his back legs trembling, and I knew something wasn’t right. The hospital vet scanned him and found some internal bleeding and a tumor on his spleen, most likely Hemangiosarcoma (HSA) which is apparently a common predisposition in ‘older’ labradors, golden retrievers, and shepherds. HSA is a highly aggressive malignant cancer with a prognosis of just days to under 3months, thus chemo or radiation aren't recommended. The initial vet actually suggested we just put him 'to sleep' then, despite perfect bloodwork and no known metastasis beyond the spleen mass, or a biopsy to confirm diagnosis! He was stabilized and we were able to take him home to connect and determine next steps.

We got a second and third opinion from an out-of-state Functional Medicine Holistic Vet friend of mine (Kathy Backus, DVM), and our local Malibu Holistic Vet (Dr. Mark Bittan). After diving into research and considering our options and intuition, we opted to have his spleen and mass removed for the biopsy and prevention of hemorrhaging complications. Then put him on an increased nutritional and herbal protocol, to suppress the spreading of the cancer, and support his immune system and overall health and wellbeing. 

In our western allopathic medicine model, particularly in emergency medical care, it is unfortunately more often too busy and profit-driven, and perpetuates more fear and confusion than it offers hope and empowered healing. So we have to trust our gut, that intuitive guide; it is SO hard in these situations of shock, and life or death, but it is still a whispering breeze we can set our sails to follow, to honor the quality of life and care for our loved ones and ourselves.

I've moved through so much pain and rich feelings through this process, all while doing my best to choose the most positive and proactive approach for his highest good and quality of life. It's not been easy, but it was so worth it in doing everything we could, and I hope this can offer some hope and direction for you.

We are beyond grateful that we had 5.5 more amazing months, that we wouldn’t have had if we had followed the allopathic vet’s prognosis. And during those months he was ‘healthy’ and happy as always, despite living/dying with this aggressive cancer. To have all those days and moments to do everything we could in our power for him, and to soak up every sweet moment and slowly surrender to the inevitable, is absolutely irreplaceable, and I hope for you to be able to move through this journey with as much hope, grace, and support as possible.

I choose to believe we can live well with cancer, and perhaps even beat it, but at the very least improve the conditions and quality of life in the time we have.
 

So here's our proactive approach incase any bit can help. I am not a veterinarian, nor am I making recommendations or prescribing treatments; this is only our experience and many of the resources and tools we've found helpful in our situation.

Firstly, absolutely find a holistic vet in your area www.ahvma.org to get support with an integrative approach tailored to your pet's needs, and hopefully some combination of Chinese herbs and adaptogens, nutrition, acupuncture, maybe ozone, etc. You don't have to do this alone, and there are incredible veterinarians with a much more extensive knowledge-base and toolkit for preventing and working with dis-ease, so get one on your team! 

Find a facebook group for support/guidance. If you’ve gotten the Hemangiosarcoma diagnosis, join the Facebook group “Hemangiosarcoma diet & supplement protocol for dogs”, for files of guidance and recommendations, and loving pet parent support through every stage of this process. I wish I had found them sooner on our journey.

If you suspect or know your dog has Hemangiosarcoma, ask your vet about the Chinese herbal product Yunnan Baiyao and how to use safely. It's known for being carried by soldiers in war to clot blood if wounded in battle, and thus because internal bleeding events go along with HSA, this is a helpful tool.  Wear gloves when handling, and don't handle if pregnant. There's a tiny red pill in the center of the pack to use in crisis if the pet is going into shock or having a bleed, and the other pills can be given to help prevent hemorrhaging. Bastian was on this when he had the splenic mass and then right after surgery, from there we just keep it on hand incase he develops another mass in the future and shows signs of an internal bleed. Again, as with all of the information in this article, ask your vet. 

Next, there are some documentaries and forums out there that are rather fear-based, manipulative, and can make you feel like the worst pet parent in the world, powerless, and confused, unless you buy these products, services, etc. Don't get sucked in. Become educated and aware, but don't beat yourself up about all that you didn't know or could control. We can do so many things 'right' and yet still get sick and die, due to our genes, environmental toxins, stress, etc., so we can only do our best with what we know at the time. So try your best to stay in the positive and proactive mindset and actions, and take steps forward now to help your loved ones be as comfortable and supported as possible. 

Food: Nutrition is key. What are they eating? I'm not a fan of any kibbles, as they're all processed, often fried and with rancid oils, poor quality ingredients and nutrient lacking, and ultra inflammatory. There's still much debate on the best diet for our dogs, as there will continuously be with humans because we're all unique, however a whole foods anti-inflammatory diet is foundational. So whether that means a raw primal (BARF) diet, or you're cooking and rotating quality meat/fish and veg and fats, or you're choosing a freeze-dried, frozen, or dehydrated whole food option, these are all better options than the processed kibble food diet. This can be a total endeavor, and I'm still working ours out, but for the most part Bastian was on Honest Kitchen Grain-Free and Limited Ingredient (so it has minimal carbs/starch) dehydrated dog food, then I mixed in homemade mushroom bone broth, organic lean ground chicken/beef/bison or sardines, and organic raw liver.  For treats: marrow bones, grass-fed/pasture-raised organic freeze-dried bison or chicken liver and heart, and dried fish skins, are power-packed treats and they LOVE them. For a deep dive support guide ‘Dog Cancer Book’, and I'll get into the other supplemental additions below.

Next of importance for HSA, we found an amazing study using a high dose of Turkey Tail mushroom for canines with Hemangiosarcoma, and just this intervention alone delayed the progression of metastases, and afforded the longest survival times and highest quality of life reported in canine hemangiosarcoma!'  This alone is transformational information.  The study used a particular brand of Turkey Tail, and so the product is ridiculously pricey, so instead we went with a brand and quality that I know and trust, Host Defense by the premier mycologist Paul Stamets.  It's less expensive, and actually has a higher concentration of the anti-cancer polysaccharopeptide PSP content. 
There's no research yet using Turkey Tail preventatively for dogs predisposed to HSA, like golden retrievers, labradors, and german shephards are known to be, but if I had known about this, I personally would have had him on it prior as hopeful prevention. So if you have one of these breeds, perhaps consider a low dose preventative supplementation with their food. For active cancer I've seen 2caps of Host Defense Turkey Tail per 10lbs of body weight, so Bastian took 8 capsules 2x/day, opening up the capsule and pouring the powder in his food. 

Chinese Herbs: So our vet had Bastian on these herbs, however I won't list the dosage, as I think it's best you work with your holistic Integrative vet to determine whats best for your pup. Bastian was on Oxymatrine, Imperata10, Paris7, Tien-chi Ginseng, Protector2000, ground up in a coffee grinder and mixed into his food twice/day. 

Supplements: Some of these he'd been on for years for his health, joints, etc, and some were new. Nordic Naturals Omega-3 Pet oil (the only quality pet fish oil I trust), Glucosamine Chondroitin, pre/probiotics and enzymes powder, Mercola Fermented Broccoli Sprouts caps, homemade golden paste, Unique E Tocotrienols (pm) and Tocopherols (am), all mixed into his food. 

Cannabis and Hemp: 
LoveGrass is a wonderful line of non-psychoactive THCa drops for animals and humans (just put it in cool food, nothing warm/hot), our pup was ideally on 6-8 droppers per day; but honestly he didn’t love the taste or smell so sometimes had to do less. (https://lovegrasslovesyou.com/lovegrasscalifornia/)
There are some forums out there advocating RSO (or high dose THC oil) for pets, which is toxic and often makes the animal feel miserable, have intense tremors, lose their appetite, etc. I don't believe this is necessary or fare, so I'd opt for this non-toxic non-psychoactive formula instead, which has none of those side-effects. 

Bastian also took about 100mg of high quality CBD in organic coconut mct oil (Foria Basics). We gave him less in his breakfast, and more in his dinner, as it can make them quite sleepy. 

Nature activity and play:
As always, all living creatures need time in nature, away from the house or city, feet and paws on the dirt or sand, exploring with the senses and joyfully playing. There is no pill that can do what nature does. Mathew, myself and the pups, are especially lucky to live right next to a state park in Topanga and either hike the pups every day and/or take them down to the beach, their happiest happy place on earth. This always lifted up Bastian's energy, moving his body (great for mood, metabolism, immune system, grounding, etc), keeping him healthy and with a high quality of life. Especially at the beach when he'd play with other pups or dipping in the cold ocean, all those negative ions and crisp water and air are the best for his health and joy. During this time we also took him for a roadtrip (he loved roadtrips) to Oregon and Nor Cal, and we swam in the cold rivers and creeks, what sweet medicine that is for body and soul. 

Above all there's Love and Presence. I can't tell you how many times I've heard from friends/family something along the lines of, "in my next life, I want to come back as Bastian". From the moment he picked me to take him home at just 5weeks old, I've loved him more than anything, given him all I could, and we've been pretty much inseparable. If you met him, you soon realized he's a beautiful creature of pure boundless love and joy, and it's infectious. These creatures, children, and many beings in our lives can be such teachers on how we wish to show up in the world. Through him, I learned how to love unconditionally, remember to be more present, and find joy in even the smallest things. Especially through any health prognosis, these are the greatest gifts to our loved ones and selves. They feel our energy, our worry, so anchoring to love and continually making opportunities to slow down, be present, fill up and exude love and gratitude for your furry friend, their role in your life, and yourself for all you've given them.  

The Energetic, and Meditations on healing and loss:
The mind and energy of our hearts emission is powerful. So along with love and presence, we practiced Tonglen meditations of loving healing light pouring from our hearts into his body and replacing all suffering and dis-ease with only that light. Our hope and belief was that it was helping heal him, but it also just helped us come back to center, to get out of our stressful pained mind and back to swimming in an energetic pool of hope and love.

Lastly, one of the hardest but richest practices through this entire journey, has been working with allowing and surrendering to the inevitable loss. This can be translated into anyone, human or animal, that we are losing.  I'm so grateful we didn't have to 'put him down' that day as the vet had suggested, that instead we were gifted more time, and thus using it as wisely as we could with holding the space in our hearts to let him go, little by little every day. Basically when I pet or cuddled him, I beamed love and told him how grateful I was/am for him, gave permission for him to leave this body when it no longer served him anymore, and that I will be ok.  This grief work is powerful. Though this time, especially as he was preparing to transition from his body, has been the hardest time in my life, I can know that I've loved and cared for him with the best of my ability, and lovingly held space for a good death and transition. 

Our wedding day, and the wings of Bastian.

On May 20th 2018 (exactly 3 months post Bastian’s diagnosis and splenectomy), Mathew and I married, barefoot beneath an ancient oak tree here in our Topanga canyon, surrounded by hills of golden grasses, and beneath the canopy filled with our loved ones. Bastian made it to that day with flying colors, a huge bright spirit and energy, with his flower garland; he knew his role, greeting everyone with love and sparking smiles as he does, and somehow knowing to lead Mathew and I proudly beneath the tree.  Both of our pups resting at our feet, while we shared our vows and unique ceremony, that day was as much a celebration for him, as us. It was for everyone, for love and life, life and death and the richness in between it all, a celebration, devotion and altar of feeling.

Two months later, 5.5 months post splenectomy, Bastian had internal bleeding and eventually passed away in our arms beneath the sycamore trees and the bright full moon. He glowed brighter than the moon, he was an angel and teacher in life and in death.

Through it all we now have an even closer, more real and beautiful relationship with death, more presence to every breath, and life itself is more tender and complete.

If you're working with this dis-ease, than I hope this has offered you some support, guidance, and resources. This is certainly in no way the only way to support your pet with prevention or life with cancer. This is only our personal experience and resources we found helpful in supporting the health and quality of life of our pup with Hemangiosarcoma, living well beyond the allopathic prognosis of this aggressive cancer. I hope for you the same or even better results and time with your beloved.

Studies and Resources:

Photography: Cover photo by photographer friend Jenna Peffley, and in-article photos by photographer friend James Glader. 

Dr. Kathy Backus, holistic veterinarian with a Functional Medicine approach, and she offers telemedicine video consults: www.doctorbackus.com

Dr. Marc Bittan, holistic veterinarian, practicing in Malibu: www.theholisticvet.com

Kannappan R, Gupta SC, Kim JH, Aggarwal BB. Tocotrienols fight cancer by targeting multiple cell signaling pathways. Genes & Nutrition. 2012;7(1):43-52. doi:10.1007/s12263-011-0220-3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250528/

Facebook group “Hemangiosarcoma Diet & Supplement Protocol for Dogs”

Foria Wellness for organic clean CBD wellness products, like the Basics tonic we used www.foriawellness.com

The Keto Pet Sanctuary is a great resource of information: www.Ketopetsanctuary.com

Love Grass for THCa for pets www.lovegrasslovesyou.com

Turkey Tail and Hemangiosarcoma study:
Brown DC, Reetz J. Single Agent Polysaccharopeptide Delays Metastases and Improves Survival in Naturally Occurring Hemangiosarcoma. Evidence-based Complementary and Alternative Medicine : eCAM. 2012;2012:384301. doi:10.1155/2012/384301.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440946/

Marc Ching, herbalist and owner of the Petstaurant, offers recipes and consultations. https://www.thepetstaurant.com/about-us/marc-ching/  and  https://www.thepetstaurant.com/cancer-recipe-dogs/

Massi P, Solinas M, Cinquina V, Parolaro D. Cannabidiol as potential anticancer drug. British Journal of Clinical Pharmacology. 2013;75(2):303-312. doi:10.1111/j.1365-2125.2012.04298.x.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3579246/

The Petstaurant at https://www.thepetstaurant.com/cancer-recipe-dogs/

Yunnan Baiyao and Hemangiosarcoma:
Vet Comp Oncol. 2016 Sep;14(3):281-94. doi: 10.1111/vco.12100. Epub 2014 Jun 29.  https://www.ncbi.nlm.nih.gov/pubmed/24976212

**I am not a trained veterinarian, nor diagnosing, prescribing treatment or cure, just sharing my experience, resources, and what's shown to be helpful for our situation.

Get Your Heart On: 7 Steps to a Heartier Heart

Both in its physical blood-pumping form and it’s reference to heart-centered connection and love, the heart is one of the most vital and profound parts of our being. Yet, how often are we living in our minds and forget this humble servant, quietly and ceaselessly pumping beneath our chest, emitting frequencies beyond our comprehension, and keeping us tethered to life. Yeah, it’s pretty profound when we think about it!

This month of February, as Heart Health Awareness Month, and Valentine’s Day brings our awareness to the rhythm holder within each of us. Whether we’re soaring solo or in a romantic relationship, this month is not just about the health of our poetic hearts, but our physical hearts as well.

Here is the hard truth; Cardiovascular Disease is still currently the leading global cause of death. And common factors that many of us are all too familiar with, like high blood pressure, high LDL cholesterol, diabetes and prediabetes, are warning signs to lovingly get our attention and make some changes.

A little lesser known fact, yet profoundly powerful, is that countless studies and experience in Epigenetics and Nutrigenomics conclude that heart disease is a lifestyle disease and is preventable and even reversible!  Genes may predispose us to certain conditions, but it is our lifestyle factors (ie our food, environment, and behaviors) that influence our genetic expression to switch towards or against health or disease. As tempting as it may be for us to just take a little pill and go on unconsciously harming ourselves, heart health doesn’t happen in the doctor’s office or at the pharmacy, it happens in our homes, and it starts in our kitchens.

Put simply, improving our resiliency is paramount to our self-care and love capacity, to feeling vibrant and truly present in life, by tending to ourselves so that we can better tend to those we love.

So here are some powerful guidelines to steer our course. Each one of these can be it’s own separate article, which I promise to break down even further coming soon, so please don’t feel intimidated. We’re simply setting the intention to begin laying a hearty foundation in our lives with these 7 essential lifestyle practices for a healthier, happier, hardier heart:

1. Eat a Real food diet.  Indulge in healthy, whole foods from nature; ie fresh fibrous vegetables, deeply colorful fruit, pasture-raised eggs, raw or sprouted nuts and seeds, wild seafood, ancient whole grains, grass-fed or pasture-raised meat. Note: when you fill up your fridge and belly with real food and your body is finally getting what it needs and has been truly craving, eventually you’ll be so nourished you no longer desire packaged processed ‘foods’ anymore. Tip: If it has an ingredient list, or lives in a box, bag, or can, let’s avoid that shall we, and focus on those whole fresh foods.

2. The good fat.  Replace hydrogenated fats in your diet (found in many baked and processed goods) with coconut oil, extra-virgin cold-pressed olive oil, sesame oil, avocado and cold-pressed nut oils. These healthy fats can actually improve your overall cholesterol profile, reduce inflammation, improve your metabolism and fat burning, benefit your brain and hormone balance, and converts the small dangerous LDL particles to the light fluffy safe LDL particles for cardiovascular health. Tip: drizzle olive oil on your savory meals, and keep hearty snacks like avocado, olives, raw nuts and seeds by your side.

3. Cut the sweets. I know you’re going to want to resist me on this one but reduce your sugar, refined carb, and alcohol intake. These destabilize your energy, contribute to blood sugar imbalance, fatty liver disease, weight gain, inflammation, and fuel disease and body dysfunction in general. Research shows that liquid sugar calories are the biggest contributor to obesity, diabetes, and heart disease (4). Tip: drinking more water with a squeeze of fruit, and eating more healthy fats, help make this shift a breeze. I have many more amazing tips for this one too, coming in a later article, so don’t forget to check back!  

4. Pump that heart.  Dance, sprint, play with your kids or dogs outdoors, hike, make love, exercise, play your favorite sport as a kid, get your breath expanding and blood pumping in some fun fashion every day. We’re not here to just work, we’re here to play too, to move our bodies and lighten our spirit, and it feels oh so good once we do.  Tip: make it about fun, silly movement, play, moving your energy so that you feel more alive and full.

5. Manage your stress. Stress increases inflammation, blood pressure, blood sugar, risk of cardiac crisis, cancer, etc. and not to mention lowers our overall wellbeing and quality of life.  We’ve all noticed that stress also increases our desire for sweets to give us some ‘quick comfort’, which then only feeds the vicious loop.  It’s so easy for us to become overwhelmed and in a constant state of stress in our world today, and thus it is now vitally more important to manage this stress and improve how we respond to the world. Tip: begin becoming aware of when you feel stress or that tightness in your chest, and take some deep compassionate breaths in and out of your heart. This will absolutely rewire your brain and change your stress response and peace over time! 

6. Heart chuckles.  This one goes along with the last two, and perhaps you can tackle all three in tandem. Connect with your inner child and laugh at least a little bit every day, even if you have to force out some laughter until it becomes real. Tip: put on a few minutes of your favorite comedian, dance like a goofball to start or shake off the day, laugh at the craziness of life, just take yourself and life a little less seriously and let your heart have a chuckle. Laughter is great medicine, and free.

7. Connect with love. No matter who you are or where you are in this world, I believe that you are loved or have love for someone or something. Don’t forget to connect to that, give it sunshine so that it can grow. Tip: at least one time every day, for 5-15 minutes, perhaps upon waking or brushing your teeth, place your hand on your heart and connect with how much love you have in your life, how much you love your partner, your children, your pet, your family or friends, sunshine or good food, and don’t forget yourself! Live in this place really feeling all that love, not just thinking it, and let it warm your heart, expand through your whole body.

This list might perhaps seem a little intimidating, so depending where you are on your health journey, feel free to break it down into bite sized pieces. Perhaps, focus on just one principle per week or per month, ask me questions, and let me know how it’s going. I mean it, I want to hear from you! What practices are working or challenging for you?

The long term effects of making these changes in your diet and lifestyle can be truly profound, and I want that for everyone. So let’s do this, you deserve it, and I’m here to help anyway I can.  Let’s keep the conversation flowing, enter your comments below, like, and share.  And thankyou, I honor you so much for reading and for taking interest and care in yourself and loved ones.

Disclaimer: I am a Functional Medicine Certified Health Coach, but I am not a medical doctor, dietician, or nutritionist. As always, listen to your body, and speak with a Functional Medicine Doctor about your unique conditions and needs.  If you’d like to dive deeper into nourishing your heart and overall health, this month I’m running a sweet special: book your session and you’ll receive a FREE mini session to share with a friend, lover, family member, anyone anywhere to spread the love. So BOOK YOUR SESSION NOW, before the month's over! Thanks for reading and caring for your heart.  

Resources:

1. https://www.ncbi.nlm.nih.gov/pubmed/1973470

2. https://www.ncbi.nlm.nih.gov/pubmed/15364185

3. https://www.ncbi.nlm.nih.gov/books/NBK11795/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/

Recipes

All of these recipes are organic, gluten free, sugar free, superfood, health and happiness inducing creations!

Wake n' Shake

Protein Shakes/Smoothies are such a great way to wake your digestive system up and start your day off on the right foot, plus you can sneak in so many great herbs and supplements, mix up the flavor and impact.  Note: you may find yourself dancing through your day, with a happy belly, and smile across your face.

• Quality Protein powder (see my resources page for product recommendations)
• 1 scoop greens powder (see resources page)
• 1 scoop NuMedica ImmunoPRP colostrum powder
• 1 tbsp flax meal for fiber/detox/estrogen balance
• 1 tbsp hemp seeds
• 1 tbsp raw unsweetened cacao powder
• 1 tbsp coconut oil or 1/4 avocado
• Purified ice
• Purified water or coconut milk or tea
• Stevia drops (to taste; approx. 5 drops)
• Optional: unsweetened frozen acai, mushroom/herb tinctures, cinnamon, dash of cayenne, dash of pressed ginger juice from The Ginger People, vanilla bean, Bulletproof grassfed Collagen powder, and frozen berries.

Blend above ingredients in Vitamix or quality blender, pour into glass or jar, and enjoy. Optional toppings: cacao nibs, bee pollen, hemp seeds, dash of cinnamon, goji berries.

Sunshine Tonic

Rise and shine! This drink will warm and awake you from within like liquid sunshine.  Additionally boosts your immune system, energy, adaptability to stressors, and improves longevity. Yeah, I'd say that's a good way to start your day!

• brewed hot organic green tea
• 1 tbsp grassfed butter or ghee
• 1 tbsp 'Brain Octane' MCT oil or 'Dr. Bronners' coconut oil
• 2 tsp 'The Ginger People' organic ginger juice
• 1 dropper-full of 'Anima Mundi Apothecary' adaptogenic mushroom elixer
• 1 tsp cordyceps (Jing Herbs)
• 1 tsp chaga(Jing Herbs)
• 5 drops stevia

Put all in blender (my fave is the Vitamix), blend to delicious frothiness, serve and enjoy.

For amazing herbal tonic recipes, check out www.JingHerbs.com and search 'recipe'.

Creamy Golden Mylk aka Turmeric Latte

(my recipe somehow deleted so hopefully my memory serves me right here!)

• 2 cups coconut milk, BPA free can or home made
• 1/2 cup purified water
• 1 tsp turmeric
• 1/2 tsp cinnamon
• 1/4 tsp vanilla powder
• 1 tsp raw unfiltered honey or monkfruit/Lakanto
• 1-2 pinches of black pepper (improves absorption of turmeric)
• 1.5 inch square chunk of fresh ginger root, peeled and chopped
• 1 tbsp grassfed ghee

In a pot on low-medium heat, heat up the water and coconut milk, ginger root, and spices, until hot. Transfer to Vitamix or other high-speed blender, start on low and work up to high speed. Add ghee and sweetener, and blend. Pour into mugs and serve with a dash of cinnamon. 

Cultured Vegetables

Cultured or Fermented vegetables are one of the most nourishing foods. Easy to digest, packed with pre and probiotics to cleanse and nourish our gut flora, helps reduce candida/yeast overgrowth and sugar cravings, improves digestion, boosts the immune system, is cheap and a delicious compliment to eggs, meat, and veggie dishes.

1. Chop, grate, or food process your veggies of choice (cabbage, carrots, beets, garlic, horseradish, green beans, dill, etc.) and mix it up.
2. Put some of this mixture in blender with water and 1-3tbsp salt per desired jar, with some brine from previous batch or some activated culture starter (Body Ecology brand), blend to thick juice consistency.
3. Pour liquid into chopped veggie bowl and mix well.
4. Pack mixture into jar(s), pressing down veggies to remove air, then pour in liquid mixture to cover vegetables.
5. Seal jar(s) and place in cool dark area (approx 72degrees), with a towel beneath them as they may leak.
6. Jar should suction down in 2-3 days, burp the jar if it's leaking, then seal again, and check in 3 more days. If at desired fermentation, place in fridge and enjoy. These will stay good for approx 8 months in the fridge, but you should be eating them well before then!

Coconut Kefir:

Fermented coconut water is so nourishing and healing for the gut, helps to reduce candida/yeast and sugar cravings, aids digestion and intestinal discomfort, improves immune system function, and is a fresh and invigorating fizzy tonic.

1. Gather coconuts with large lid cut, pour water into jar with about 2oz of starter from previous batch or store bought kefir.
2. Seal lid and place in cool dark place and check in a few days. Once fizzy, place in fridge and enjoy atleast 1oz/day and if you've consumed sugar/carbs/alcohol or are experiencing digestive discomfort.
3. Options: splash of lemon/lime juice, fresh mint, stevia.

Coconut Yogurt

1. Add fresh coconut meat to blender with enough liquid to blend it smooth.
2. Open into blender 2 capsules of probiotics. PrescriptAssist or BioKult you can find via Amazon.
3. Option: add vanilla bean, shot of kefir, lemon juice, and fresh mint leaves.
4. Consume as is, or for more fermentation benefits, fill jar (half way in case it really expands), lightly close lid, and place in cool dark place for 3-6 hours.

Ultimate Stew

I could seriously eat bone broth and soups all day e'ryday. This one was ridiculously delicious and I made for the purpose of being extra nourishing for my hormones and pain during my menses (that's period talk guys) but would be a total man favorite recipe as well.

• bison bone broth (bones from Lindner Farms). recipe HERE
• 1 package grassfed ground bison meat (Lindner Farms is grassfed/grassfinished)
• organic sweet potato chopped
• organic onion chopped
• 5 cloves organic garlic pressed
• 2 handfuls of organic fresh spinach
• 1 organic carrot chopped
• 2 tbsp organic grassfed ghee (Ancient Organics)
• Real salt (Real Salt)
• 1 sprig Fresh organic rosemary chopped
• Organic cayenne to taste (I like everything hot)

Into the bone broth, add everything except the meat. Cook on a low heat for approximately 1 hour. When sweet potato is soft, add in ground bison and let it begin to brown.  When meat is lightly cooked, serve and enjoy!

Bone Broth or Stock

Bone broth is one of the most nourishing foods on the planet. Packed with essential minerals like calcium, magnesium, phosphorus, as well as glucosamine, chondroiton, gelatin, EFA's and more; making it a golden elixer of youth, immensely healing and building for the brain and digestive system.  

• Bones (I typically get grassfed bison marrow bones from Lindner Farms at the Hollywood Farmers Market on Sundays, or I'll use the carcass from a whole chicken I roasted)
• Filtered water, atleast enough to cover the bones in the pot
• 1 tbsp Real Salt or Himalyan Salt
• 1 tbsp Apple Cider Vinegar
• Optional: Chopped veggies such as onions, carrots, celery, parsley, rosemary, thyme, seaweed, nettle or other medicinal herbs.

Put all ingredients in crock pot (ideal) or large pot on the stove, bring to a simmer, and let cook for 12-72 hours. The longer you cook the bones, the more minerals/nutrients will be pulled from them and the more medicinal your broth will be. Store the broth in mason jars. Once it cools, it may become jelled; this means you have a gelatin rich broth, which is amazing. Broth will keep for about 5 days in the refrigerator or can be frozen for several months.

Make a healthy soup with the stock or enjoy the plain bone broth with fresh crushed garlic and some turmeric as an AMAZING morning tonic before eating any food! Try it, and report back!

Creamy Sprouted Hummus

Hummus is a healthy snack packed with protein and good fats. Dip sliced cucumber, zucchini, carrots, celery, or gluten free crackers (Mary's Gone Crackers or Jillz are my faves)

• 1/2 cup dried Garbanzo Beans
• 2 clove garlic
• 1 minced serrano pepper, optional
• Juice from 1 lemon
• 1 tsp non-iodized sea salt
• 2 tbsp sesame tahini
• 1/2 cup extra virgin olive oil

In a pinch you can instead use 2 cans of garbanzo beans, well rinsed, however for health and digestion, ideally follow these instructions for the dry beans: Rinse the garbanzo beans, and pick out any loose bits of debris. Place them in a bowl, and cover them with warm purified water by two inches. Cover, and allow them to soak 18-24 hours (sprouting makes them easier to digest and absorb their minerals, and reduces gas and digestive discomfort often associated with legumes). Drain the beans and rinse them well.  Pour the beans into a sprouting jar or a jar with a cloth rubberbanded across the top. Rinse and drain the beans two to three times a day for two to three days, or until the sprouts barely emerges from the tip of the bean.  Rinse the beans well, and pour them into a medium saucepan, cover with water, and bring to a boil over high heat. Reduce the heat to medium and continue simmering the beans for 1 1/2 hours, or until tender. Drain and rinse well in cold water. Slip the papery skin that envelops the garbanzo beans off, and place the beans into a food processor or blender. Add the garlic, serrano pepper, lemon juice, salt and tahini, and pulse until pretty well blended. Slowly pour in the olive oil and blend/process until smooth.  Poor into dish and top with dash of cayenne, optional. It will keep in the fridge about a week.

Easy Herb Chicken

• 1 whole organic chicken (pasture-raised is a happy healthy chicken)
• 4 cloves of garlic, minced
• 1 lemon
• 2 tbsp thyme
• 1 tbsp rosemary
• 1 tbsp ghee or liquid coconut oil
• 1 onion, sliced
• Salt (non-iodized, real sea salt) and pepper to taste

Preheat oven to 350*F. Line the bottom of a roasting pan (with lid) with onion and place chicken on top. In small bowl whisk together oil/ghee, lemon juice, and seasonings, then spread all over chicken. Cover pan with lid and place in oven, then cook with a meat thermometer to 180*F. Option: onions can be pureed in a blender and served as a gravy.

Amazing Aoli (better than mayo)

This dip/spread is a favorite family recipe. Use it as a dip for steamed artichoke or shrimp, or as a spread for a sandwich, burger, or wrap.  Into a blender add the following:

• 1 raw egg (organic, pasture raised aka from happy healthy chickens)
• 1/4 cup MCT oil or Extra LIGHT Virgin Olive Oil (not evoo as it's flavor will be too strong)
• Juice from 1 lemon or lime
• 1/2 tsp non-iodized sea salt (Real Salt or Himalayan)
• 1/2 tsp dry ground mustard
• 1 tsp paprika
• 2-3 garlic cloves, crushed

Blend the above.  When mixture starts to emulsify/thicken, very slowly add ¾ cup of additional extra light olive oil.  (So you’ll use a total of 1 cup of oil.  I suggest initially measuring out 1 cup of oil and pour ¼ cup of that into initial mixture before you start to blend it; then add the remainder of the oil that’s in the measuring cup).  Once all the oil is in the blender and it is thoroughly mixed, turn off the blender and use a rubber bowl scraper to scrape the unblended oil off the sides of the blender and down to the bottom.  Turn on the blender again briefly to make sure all is mixed up completely. Scoop it out of the blender and put it in a serving dish or storage jar and enjoy! This will last in the fridge no more than a week.

Colleen's Chili Comfort

One of my all time favorite dishes and fall/winter staple.

• 3 slices of uncooked uncured bacon (organic and pasture-raised if possible), chopped
• 1 diced onion
• 4-5 garlic cloves, crushed
• 2 lbs ground bison or grassfed beef
• 2 tbsp chili powder
• 1 tsp oregano
• 1 tsp rosemary
• 1 tsp paprika
• 1 tsp cayenne
• 1.5-2 cups purified water or bone broth
• 3 medium size tomatoes diced or 1 14.5oz organic chopped tomatoes with liquid
• 1 tbsp unsweeted cacao/cocoa powder
• 1 tsp apple cider vinegar
• 2 carrots, chopped
• 1 cup soaked kidney beans, optional
• Optional garnishes: avocado, cilantro, sour/cultured cream, goat cheese

In a large saucepan over low-medium heat, cook bacon until slightly brown and some fat is rendered out. Add chopped onion and garlic and cook until onions are semi translucent.  Add ground meat, stir and cook until browned throughout. If fat seems insufficient, add some saved bacon fat or ghee to keep meat from sticking to the pan and drying out. Add spices, water/broth, tomatoes, and carrots and stir well. Cover and simmer on low heat for an hour, stirring every 2 minutes to prevent sticking. Add vinegar and cocoa powder and stir, then let simmer uncovered for another 20 minutes. Taste and season with sea salt and pepper to taste.  Garnish with chopped cilantro, avocado, and dollop of sour cream and enjoy!

Coconut Milk

• 1 cup unsweetened dried coconut flakes
• 3 cups purified or spring water
• 1 cheese cloth (I like the cheese cloth bag with a string)
• 1 large bowl
• Mason jar(s)
• Optional: vanilla bean powder, vanilla stevia

Heat up the water in water boiler or pot, pour into blender with coconut flakes, and just let sit and soak for 5 minutes. Turn on high powered blender, starting low and easing up to high speed, blend for 1 minute. With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used coconut meal, you can make delicious glutenfree sugarfree crackers, recipe below!

Fresh Almond Milk

• 1 cup organic raw almonds
• 3 cups purified or spring water
• 1 cheese cloth (I like the cheese cloth bag with a string)
• 1 large bowl
• Mason jar(s) for storage
• Optional: vanilla bean powder, vanilla stevia

Soak the almonds in water overnight, drain water, rinse almonds, then place in high powered blender (Vitamix preferred). Add water, close lid tightly, then start blender speed low and turn up to full speed for about a minute.  With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used almond meal, you can make delicious glutenfree sugarfree crackers, recipe below!

Almond/Coconut meal Crackers (leftover from making milk): Italian herb or Turmeric spice

These are gluten free, sugar free, vegan, and truly SO tasty

• 1 heaping cup of leftover wet coconut and/or almond pulp

• 3 tbsp organic coconut oil
• 1/4 tsp fine sea salt (like RealSalt)
• 1 garlic clove, pressed or minced
• 2 tbsp fresh rosemary OR 1 tbsp turmeric and 2 dashes cayenne

Preheat the oven to 350F. In a large mixing bowl, combine the pulp, oil, salt, herbs, and garlic,  and stir. Transfer the mixture to a sheet of parchment paper on top of a cookie sheet, mold and press the mixture down to make a flat sheet (can use another sheet of parchment paper on top and a rolling pin, or press by hand). The thinner they are, the crispier they'll be.  Use a large knife to score the rolled dough into square shapes. Poke the middle of each cracker with a fork to help them dry and bake evenly. Bake at 350 for around 20 minutes, then flip each cracker (they should separate easily where you scored them) and bake until they are crisp and golden, about 15 to 20 minutes more.  Cool the crackers completely before serving. They will keep at room temperature for a few days, but they'll last even longer in a sealed container in the fridge.

Tomato Bisque~ 4 bowls

• 8 large cherry tomatoes, sliced in half
• 1/2 large white or red onion, sliced
• 5 cloves garlic, peeled
• 1 tsp cracked pepper
• 1/4 tsp cayenne
• 1 tbsp coconut oil
• 1 cup raw macadamia nuts or cashews, soaked in water for an hour (discard soaking water before using)
• 2 cups vegetable or free-range chicken broth
• 2 Tbsp tomato paste, optional
• handful fresh basil leaves and/or oregano
• 2 Tbsp olive oil
• 2 tsp sea salt 

Preheat oven to 400*. Put tomatoes, onion, and garlic on an oven-safe dish with coconut oil, sprinkle with a little sea salt, and cook for about 20-30minutes until they start to brown. Meanwhile, in a Vitamix or other high speed blender, combine the soaked nuts with broth and blend until creamy.  When roasted veggies are done, add them to the blender; may need to transfer some to large pot to blend it all. I like it a little chunky, or you can blend on high to really puree it. Pour the soup into a large pot, and cook on low-medium heat for about 20 minutes until fully heated. Taste test the soup and see if it needs more salt or pepper. See with fresh herbs, a little drizzle of olive oil, and GF sourdough croutons! 

GF sourdough croutons

• 4 slices of Vegan Marios GF sourdough bread, cut into squares (veganmario.com or Erewhon)
• 2-3 Tbsp olive oil
• Dash of sea salt, fresh oregano, rosemary

Pour oil into warm cast-iron skillet, add bread and herbs, sprinkle a little salt, and cook on low heat. Cover with lid, and occasionally stir to keep from sticking or burning.  Should be done in about 5-7 minutes.